Momwe Mungasamalire Manja Anu Ngati Mutakweza Zolemera Zolemera

Zamkati

• N'chifukwa chiyani mukukhala ndi ma calluses m'manja mwanu?
• Chifukwa chake, kodi ma callus ndichabwino kapena choyipa?
• Kodi mumatani ngati callus yang'ambika?
• Chabwino, bwanji ndikapeza chithuza?
• Kodi ndiyenera kuyika ndalama pokweza magolovesi?
• Nanga bwanji zogwira, zonyamulira, kapena choko?
• Mfundo Yofunika Kwambiri
• Onaninso za

Posachedwa, kutatsala maola ochepa kuti ndikumane ndi masewera atsopano a Tinder, ndidapanga masewera olimbitsa thupi a CrossFit omwe amaphatikizira mozungulira mozungulira ngati wopanga masewera olimbitsa thupi. (Ganizirani: AMRAP yazomenyera minofu, zala zakumanja, ndi zokoka za burpee).

Zotsatira zake? Manja anga anali atang'ambika kwathunthu, ndipo zolimba zanga zinali zolimba ngati miyala. Wokongola #lewk tsiku loyamba? E, mwina ayi.

M'malo mongokhala vuto la CrossFit, machitidwe aliwonse olimbitsa thupi omwe amafunikira zolemera kapena kupachika m'manja mwanu-Olimpiki ndi kukweza magetsi, mayendedwe a kettlebell, kukwera miyala, ngakhale kupalasa-atha kubweretsa kuphwanya pang'ono kwa dzanja (ndi manyazi oyamba tsiku!).

Kodi pali chilichonse chomwe mungachite, komabe, kapena mumakakamizidwa kusankha pakati pa "zabwino" ndi thanzi labwino? Apa, wowongolera anu onse kupewa ndi kuchiza omenyedwa mmanja, zilizonse zomwe mungasankhe kuchita.

N'chifukwa chiyani mukukhala ndi ma calluses m'manja mwanu?

Mpaka pomwe, kuphedwa kwa manja kumatsatira zomwe zimachitika. Choyamba, calluses. "Anthu ena angawawone osawoneka bwino, koma ma callus ndi njira yachibadwa komanso yachilengedwe pochotsa zolemera kapena kukoka," akulongosola dokotala wazamankhwala Nancy E. Rolnik, M.D ku Remedy Sports and Regenerative Medicine. Vuto ndiloti, osachiritsidwa, foni imatha kung'amba kapena kung'ambika, ndikupangitsa bala lotseguka padzanja lanu. Yikes. (Ngakhale kuti mavuto ena, monga matuza, ndi owopsa paokha, makamaka, zonse zimayamba ndi callus).

Koma chifukwa chiyani ma calluses amachitika? John "Jay" Wofford, M.D., dokotala wodziwika bwino wa khungu ku Dallas anati: "Kuchitapo kanthu pakhungu likamagunda mobwerezabwereza, kupanikizika, kapena kuvulala, khungu lapamwamba (epidermis) limakhuthala.

Ma calluses ali ndi ntchito yoteteza, akutero Dr. Wofford. Kwenikweni, ma callus amatanthauza kuti khungu lisasweke, lisang'ambike, kapena kung'ambika pakagwa "zoopsa" zamtsogolo. Chifukwa chake, simukufuna kuchotsa ma calluses amanja.

Chifukwa chake, kodi ma callus ndichabwino kapena choyipa?

Ngati mudabwera kuno kuti mudziwe momwe mungachotsere ma callus m'manja mwanu, ndi nthawi yoti muwone zenizeni. Mutha kuyesedwa kuti musiye zinthu zovuta zonsezo, koma musatero. Kusamalira kwa Callus kumatsata mfundo ya Goldilocks: Simukufuna kuti khungu likhale lolimba kwambiri, kapena lochepa kwambiri, koma basi kulondola.

Ngati callus ikukula kwambiri, imatha "kugwira" pazitsulo zokoka kapena kulemera panthawi yothamanga kwambiri (monga kugwedeza, kettlebell swing, kapena kuyeretsa) ndikupangitsa chinthu chonsecho kung'ambika, kusiya. chotupa / malo akuda pakati pa dzanja lanu. Um, pitani. Um, pitani. Kuphatikiza apo, ma foni olimba amatha kukhala opweteka, chifukwa cha kuwonjezeka kwamankhwala opweteka pakhungu lakuthwa, malinga ndi Dr. Wofford.

Kumbali ina, "ngati callus ndiyochepa kwambiri, imatha kukhala yofooka ndikung'amba, yomwe imagonjetsa cholinga cha thupi choyambira," akufotokoza a Daniel Aires, MD, wamkulu wa zamankhwala ndi University of Kansas Njira Zaumoyo.

Yankho lake? Kufewetsa ndi kuumba callus mokwanira kuti asagwire, osaifotseratu, akutero Dr. Aires. Umu ndi momwe:

Momwe Mungachotsere Ma calluses Pamanja Njira Yoyenera

1. Choyamba, zilowetseni manja anu m'madzi ofunda kwa mphindi 5 mpaka 15.
2. Kenako, gwiritsani ntchito mwala wa pumice (Buy It, $ 7, amazon.com) kuti mufayire bwinobwino, ndikusiya kumbuyo kocheperako, ndikuzijambula mu chinthu chosalala, kotero kuti palibe m'mbali zolimba zomwe zingagwire ndikung'amba.
3. Njira yomwe mungafune: Ikani manja anu monyowa. Akatswiri amagawanika pankhani yoti mafuta odzola ndi othandiza kapena ayi chifukwa "amachepetsa khungu ndikuchepetsa omwe safuna kusintha," akufotokoza Dr. Aires. Ubwino wina umada nkhawa kuti umachepetsa khungu nawonso zambiri. "Cholinga changa chikanakhala chogwiritsa ntchito mwanzeru komanso mosamala," akutero Dr. Wofford. "Kuphatikizanso, chinyezi chochuluka kwambiri choyandikira kulimbitsa thupi kwanu chimapangitsa kuti muzitha kuterera ndikusokoneza kuthekera kwanu." (Zogwirizana: Momwe Mungalimbikitsire Mphamvu Yanu Yogwirira Ntchito Kuti Muzichita Bwino).

Ngati mukuganiza kuti ma calluses anu achokadi (ahem) m'manja, Dr. Wofford akuwonetsa chinthu china cholimba kwambiri: "Ndikupangira kuti muchepetse callus pogwiritsa ntchito opaleshoni kapena scalpel blade, yomwe idzasiya phokoso losalala kumbuyo." Izi zati, akuti mwina izi zimachitika bwino ndi dokotala kapena dokotala wina, kapena ziyenera kuchitidwa mosamala (!!).

Kodi mumatani ngati callus yang'ambika?

Chimodzi mwa zovulala zopweteka pamanja ndi chimbudzi chong'ambika-chomwe nthawi zambiri chimachitika nyama yolumikizana ikagwera pazenera. Nthawi zina magazi, nthawi zambiri zowawa, ndinthawi zonse chosokoneza kulimbitsa thupi (ugh), kung'amba kumakhala kosangalatsa ngati kukhala ndi mizimu. Momwe mumasamalirira kung'ambika kumadalira ngati ali ndi tsankho (kutanthauza, khungu likadali lolendewera) kapena lodzaza.

Ngati ali ndi tsankho, musachotse kapena kuchotsa khungu lililonse lomwe limakhalabe. M'malo mwake, tsukani chilondacho ndi sopo ndi madzi-ndipo, ngati mungathe kupirira, ndikupaka mowa, akutero Dr. Wofford. Kenaka yimitsani bwino dzanja lanu ndikuyika chikopa chotsalira cha khungu pamwamba pa malo osaphika ndikuyika Band-Aid kuti muyigwire. "Pakhungu ili limatha kugwira ntchito ngati bandeji yowonjezera pabala lakumunsi, ndipo limatha kutulutsa mamolekyu ena omwe amathandizira kuchiritsa mabala," akutero. Kuphatikizanso apo, chikopa cha khungu chimatetezanso chilonda ku dothi, zinyalala, ndi mabakiteriya. Pakadutsa masiku ochepa, khungu pansi pake limakhala lolimba mokwanira kuti ling'ambika.

Bwanji ngati chidutswa cha khungu chang'ambika kwathunthu? “Musadere nkhawa za kuika chigamba chochotsedwa pabalapo,” akutero Dr. Wofford. "Ndibwino kungotsuka bala lomwe likubweralo, kudzola mafuta opha tizilombo, ndi bandeji."

Mwanjira iliyonse, mungafunikire kusiya zolimbitsa thupi kwakanthawi. Kulimbitsa thupi kulikonse komwe kumafunikira kuti mugwire bala kumatha kusokoneza bala ndikuchedwetsa kuchira - ndiye muyenera kudzifunsa ngati thukuta la thukuta liyenera kuchepetsa kulimbitsa thupi kwanu sabata ikubwerayi. Mwamwayi, pali zolimbitsa thupi zambiri (kuthamanga! Rollerblading! Kusambira!) Zomwe zilibe manja. (Onani Zambiri: Yesani Ndondomeko Yoyeserera Yoyeserera Yapakhomo).

Chabwino, bwanji ndikapeza chithuza?

Matuza, monga matenthedwe, amapangika chifukwa chobangika mobwerezabwereza, akufotokoza Dr. Rolnik. Amatha kukhala ang'onoang'ono kapena akulu ngati mphesa.

Ngati matuza apangika, Dr. Wofford akuganiza kuti mukhetse madziwo ndi singano yotsekera. "Mutha kuyimitsa singano pamoto kapena ndikumwa mowa, kenako kuboola chithuzacho ndi nsonga yakuthwa." Akunena kuti ndi bwino kuchita izi nokha kusiyana ndi kulola kuti chithuzacho chiphuke mwachibadwa chifukwa, ngati chimadzipopera chokha, pamakhala zoopsa zambiri pa "denga" la chithuza. "Khungu lomwe limadutsa chithuza sayenera kulisenda chifukwa, limakhalanso ngati bandeji yoteteza khungu lomwe likubweralo," akutero. Kenako, pamwamba ndi bandeji kuti mutetezedwe.

Muthabe kuchita masewera olimbitsa thupi, koma kulimbitsa thupi komwe kumakhudza ma bar ndi ma barbells nthawi zambiri kumachotsa zosanjikiza ndipo pamapeto pake kumachedwetsa kuchira. Chifukwa chake, ngati mungathe, sankhani masewera olimbitsa thupi omwe sangabweretse chiopsezo padenga lamatuza (monga kulimbitsa thupi kwakanthawi kochepa kwambiri kapena kumaliza izi).

Mutha kuganizira zogulitsa magolovesi onyamula zolemera kuti muvale nthawi ngati izi. "Kumanga bandeji moyenera ndikumavala magolovesi okweza kumatha kuthandizira kuwonjezera pakhungu," akutero Dr. Wofford.

Kodi ndiyenera kuyika ndalama pokweza magolovesi?

Ngati kukweza magolovesi kungathandize kuteteza khungu lanu lamachiritso, ndizomveka kuti mungadabwe ngati kuli bwino kuvala magolovesi nthawi zonse. Koma zili ngati kufunsa, "kodi ndiyenera kutsitsa Tinder?" - yankho limadalira kuti ndinu ndani, zomwe mukuyang'ana, ndi zosowa zanu.

"Kukweza magolovesi kumatha kuthandizira kwambiri popewa kupindika," akutero Dr. Aires. Ndizothandiza kwambiri, kwakuti mukusokoneza thupi lanu kuti likhale ndi chitetezo chotetezera pakati pa manja anu.

Ndicho chifukwa chake, ngati muli bwino kukhala ndi manja okhwima pang'ono, amakuuzani kuti musavale magolovesi. Kubwerera opanda kanthu kudzalola khungu m'manja mwanu kuti likhale lolimba, lomwe (litasungidwa) likhoza kukulepheretsani kung'amba m'tsogolomu, akufotokoza.

Koma ngati ~ silky yosalala ~ manja ali patsogolo panu, pitirizani kuvala! Ingokumbukirani: "Mukapita ndi magolovesi, mufunika kuvala nthawi iliyonse mukakweza," akutero Dr. Aires. (Zogwirizana: Ma Brethable Workout Gear Kuti Akuthandizeni Kuziziritsa ndi Kuuma)

O, ndikuwatsuka pafupipafupi. Chifukwa manja anu ali ndi thukuta ndipo zolemera zimatha kukhala zauve, magolovesi amatha kukhala matope a mabakiteriya ndi dothi, akutero. Ick. Ngati muli ndi kapena mukuganiza zogula magolovesi okweza, onani kalozera wathu ku The Best Lifting Gloves (Komanso, Momwe Mungasambitsire Bwino).

Nanga bwanji zogwira, zonyamulira, kapena choko?

Grips: Mosiyana ndi magolovesi, omwe nthawi zambiri amavala nthawi yonse yolimbitsa thupi, zogwira (monga awiriwa kuchokeraChimbalangondo KompleX, Buy It, $40, amazon.com) nthawi zambiri amavalidwa poyenda pa bar yokoka. Dr. Wofford amalimbikitsa kuti othamanga a CrossFit, ochita masewera olimbitsa thupi, ndi ena ochita masewera olimbitsa thupi omwe ali pa bala zambiri yesani nawo chifukwa angathandize kuchepetsa kukangana ndi mikangano m'manja mwanu. Koma, monga kunyamula magolovesi, kuwagwiritsa ntchito kwambiri kumatha kulepheretsa ma callus kupangika konse.

Zochotsa zingwe: Kuphatikiza pa zingwe, ngati ndinu wonyamula mphamvu kapena wonyamula Olimpiki, mutha kuyesa zingwe zonyamulira (monga izi. Zingwe za IronMind Sew-Zosavuta Zokwezera, Gulani, $ 19, amazon.com). "Izi zingakhale zothandiza kwambiri poteteza manja pamene mukukweza mitundu ina ya katundu wolemetsa chifukwa amagawanitsanso kupsinjika ndi kulemera kutali ndi manja anu ndi mphamvu yogwira komanso m'manja mwanu ndi m'manja," akutero Dr. Wofford. Mukagwiritsidwa ntchito moyenera, amatha kuchepetsa kukangana komanso kusisita m'manja ndikuthandizira kupewa misozi ndi misozi, akutero.

Muyenera kufunsa wophunzitsa wanu ngati kukweza zingwe kuli koyenera kwa inu, koma aliyense amene akugwira ntchito ngati zopheratu ku Romania komanso zopukutira m'mapewa atha kupindula ndi njira zoteteza m'manja zazingwezi, akutero. Zabwino kudziwa. (Zogwirizana: Momwe Mungachitire Moyenera Ku Romanian Deadlift Ndi Dumbbells)

Choko: Chifukwa thukuta limakulitsa kukangana, Dr. Aires akuti choko (yesani a mpira wokhoza kudzazidwanso, Buy It, $ 9, amazon.com) ndi njira yabwino kuposa magolovesi chifukwa imatha kutuluka thukuta, motero kumachepetsa mkangano. Komabe, ndi bwino kudziwa kuti kusunga manja anu mouma mwa kupukuta thukuta pa thaulo loyamwitsa kungathandizenso chimodzimodzi, anatero Dr. Rolnik.

Mfundo Yofunika Kwambiri

Makina ena opangidwa ndi ma callus ndiabwino ndipo cholinga chake ndikuteteza manja anu - ndichifukwa chake simukufuna kuthana ndi ziphuphu zomwe zili m'manja mwanu.

Izi zinati, "mumafuna kuyang'anitsitsa manja anu ngati muli ndi vuto la khungu kapena kufiira chifukwa nthawi zambiri ndi chizindikiro choyamba cha kuvulala," akutero Dr. Rolnik. "Maphunziro amphamvu ndi abwino kwa inu, kotero simukufuna kuwononga kwambiri manja anu zomwe zimasokoneza luso lanu lophunzitsa."

O, ndi ICYWW, sitinapite tsiku lachiwiri. Koma ndimakonda kuganiza kuti ndichifukwa tinalibe chemistry, osati chifukwa manja anga amawoneka ngati nyama yophika.

Onaninso za