Mapindu a Ice Bath: Zomwe Kafukufuku Amanena

Zamkati

• Kafukufuku wapano pazakusamba kwa ayezi
• Zolepheretsa kuphunzira
• 5 zabwino zomwe zingachitike m'malo osambira oundana
• 1. Kuchepetsa minofu yopweteka komanso yopweteka
• 2. Zimathandiza dongosolo lanu lamanjenje lamkati
• 3. Imachepetsa kuyankha kotupa
• 4. Amachepetsa kutentha ndi chinyezi
• 5. Amaphunzitsa nyini yanu
• Zotsatira zoyipa ndi zoopsa zakusamba kwa ayezi
• Malangizo othandizira kusamba ayezi
• Kutentha kwamadzi oundana
• Nthawi yosamba madzi oundana
• Kutulutsa thupi
• Kugwiritsa ntchito kunyumba
• Nthawi yosamba
• Hunter Reaction / Lewis Reaction
• Cryotherapy
• Kugwiritsa ntchito kwakanthawi kochepa
• Mfundo yofunika

Si zachilendo kuwona othamanga, okonda masewera olimbitsa thupi, komanso omenyera nkhondo kumapeto kwa sabata akulumphira m'madzi oundana atatha masewera olimbitsa thupi.

Amadziwikanso kuti kumizidwa m'madzi ozizira (CWI) kapena cryotherapy, chizolowezi chomwa mphindi 10 mpaka 15 m'madzi ozizira kwambiri (50-59 ° F) pambuyo pochita masewera olimbitsa thupi kwambiri kapena mpikisano amakhulupirira kuti zimathandiza kuchepetsa kupweteka kwa minofu ndi kupweteka.

Kafukufuku wapano pazakusamba kwa ayezi

Mchitidwe wogwiritsa ntchito malo osambira oundana kuti muchepetse minofu yopweteka umayambira zaka makumi angapo. Koma akhoza kuponyera wrench pachikhulupiriro chimenecho.

Kafukufuku waposachedwa akuwonetsa kuti malingaliro am'mbuyomu okhudza kusamba kwa madzi oundana kwa othamanga ali ndi zolakwika, ndikuti palibe phindu pakuluma kwa minofu.

Pomwe kafukufukuyu akuti kuchira-monga mphindi 10 zolimbitsa thupi pang'ono panjinga yoyimilira - ndibwino kuchira monga CWI, akatswiri m'mundawu amakhulupirirabe kugwiritsa ntchito malo osambira.

Dr. A. Brion Gardner, wochita opaleshoni ya mafupa ndi The Centers for Advanced Orthopedics, akuti padakali phindu ndi malo osambira oundana.

"Phunziroli silikutsimikizira 100% kuti palibe phindu lililonse m'malo osambira a ayezi," akutero. "Zikusonyeza kuti maubwino omwe amakhulupirira kale amachira mwachangu, kuchepetsa minofu ndi kuwonongeka kwa minofu, ndikuwongolera magwiridwe antchito sizowona."

Ndipo Dr. Thanu Jey, woyang'anira chipatala ku Yorkville Sports Medicine Clinic, akuvomereza.

"Padzakhala kafukufuku yemwe azithandizira mbali zonse ziwiri za kutsutsanaku," akutero. "Ngakhale kuti kafukufukuyu ndi wosatsimikizika, ndikugwirizana ndi kasamalidwe kabwino ka akatswiri othamanga omwe amakonda kusambira m'madzi oundana."

Zolepheretsa kuphunzira

Chofunikira kudziwa ndi phunziroli ndi kukula ndi zitsanzo.

Kafukufukuyu anali anyamata 9 azaka zapakati pa 19 ndi 24 omwe anali kukana maphunziro masiku awiri kapena atatu sabata. Kafukufuku wowonjezereka ndi maphunziro ofunikira ndikofunikira kuti athetse phindu lamadzi osambira.

5 zabwino zomwe zingachitike m'malo osambira oundana

Ngati mukuganiza zoyesa kusamba ndi ayezi, mwina mungakhale mukuganiza kuti maubwino ake ndi otani, ndipo ngati kuli koyenera kugonjera thupi lanu kuzizira kwambiri.

Nkhani yabwino ndiyakuti pali zabwino zina zogwiritsa ntchito kusamba madzi oundana, makamaka kwa anthu omwe amachita masewera olimbitsa thupi kapena othamanga.

1. Kuchepetsa minofu yopweteka komanso yopweteka

Malinga ndi Gardner, phindu lalikulu kwambiri m'malo osambiramo ayezi, mwina, ndikuti amangopangitsa kuti thupi likhale losangalala.

"Pambuyo pa kulimbitsa thupi kwambiri, kumiza kozizira kumatha kupumula zilonda, zotentha," akufotokoza.

2. Zimathandiza dongosolo lanu lamanjenje lamkati

Gardner akuti kusamba kwa ayezi kumathandizanso dongosolo lanu lamanjenje pakuthandizira kugona, motero, kukupangitsani kuti musamakhale ndi kutopa pang'ono.

Kuphatikiza apo, akuti zitha kuthandiza kukonza nthawi yochita zinthu komanso kuphulika mukamadzachita ntchito mtsogolo.

3. Imachepetsa kuyankha kotupa

Malingaliro, akutero Jey, ndikuti kuchepa kwa kutentha kwakomweko mukatha kuchita masewera olimbitsa thupi kumathandiza kuchepetsa kuyankha kotupa, kumachepetsa kuchuluka kwa kutupa ndikukuthandizani kuti muchiritse msanga.

4. Amachepetsa kutentha ndi chinyezi

Kusamba madzi oundana kumachepetsa kutentha ndi chinyezi.

Gardner akufotokoza kuti: "Kusamba kwa ayezi kusanachitike mpikisano wotalika m'malo omwe kutentha kumawonjezereka kapena chinyezi kumatha kutsitsa kutentha kwa thupi pang'ono komwe kumatha kuyambitsa magwiridwe antchito."

5. Amaphunzitsa nyini yanu

Chimodzi mwamaubwino akulu osambira ndi ayezi akuti katswiri wazachiphamaso Aurimas Juodka, CSCS, CPT, amatha kuphunzitsa vagus mitsempha yanu.

"Minyewa ya vagus imalumikizidwa ndi dongosolo lamanjenje la parasympathetic, ndipo kuyiphunzitsa kumatha kukuthandizani kuthana ndi zovuta mokwanira," akufotokoza.

Zotsatira zoyipa ndi zoopsa zakusamba kwa ayezi

Zotsatira zowonekera kwambiri pakusamba kwa ayezi ndikumva kuzizira kwambiri mukamiza thupi lanu m'madzi ozizira. Koma kupyola izi, pali zoopsa zina zofunika kuziganizira.

"Kuopsa kwakukulu kosamba kwa ayezi kumakhudza anthu omwe ali ndi matenda a mtima kapena kuthamanga kwa magazi," akufotokoza Gardner.

"Kuchepetsa kutentha kwapakati komanso kumizidwa m'madzi oundana kumachepetsa mitsempha yamagazi ndikuchepetsa magazi kuyenda mthupi," akutero. Izi zitha kukhala zowopsa ngati mwachepetsa magazi, omwe Gardner akuti amaika pachiwopsezo chomangidwa ndi mtima kapena kupwetekedwa mtima.

Vuto lina lomwe lingachitike ndi hypothermia, makamaka ngati mumizidwa m'madzi osambira nthawi yayitali.

Anthu omwe ali ndi matenda a shuga amtundu wa 1 komanso mtundu wa 2 amafunikanso kusamala ndi malo osambira oundana chifukwa onse amachepetsa mphamvu yoteteza kutentha kwapakatikati pakusintha kwanyengo.

Malangizo othandizira kusamba ayezi

Ngati mwakonzeka kutitimira, pali zinthu zingapo zomwe muyenera kudziwa musanalowetse thupi lanu mu ayezi.

Kutentha kwamadzi oundana

Kutentha kwakusambira kwa ayezi, atero a Gardner, ayenera kukhala pafupifupi 10-15 ° Celsius kapena 50-59 ° Fahrenheit.

Nthawi yosamba madzi oundana

Kutha nthawi yochuluka mumadzi osambira kungakhale ndi zotsatira zoyipa. Ndicho chifukwa chake muyenera kuchepetsa nthawi yanu kuti musapitirire mphindi 10 mpaka 15.

Kutulutsa thupi

Gardner akuti nthawi zambiri amalimbikitsidwa kumiza thupi lanu lonse m'malo osambira a ayezi kuti mupindule ndi kupindika kwa mitsempha yamagazi.

Komabe, kuti muyambe, mungafune kaye kuwulula mapazi anu ndi miyendo yakumunsi. Mukakhala bwino, mutha kupita pachifuwa chanu.

Kugwiritsa ntchito kunyumba

Mukasankha kusamba panyumba kunyumba, Gardner akuti mugwiritse ntchito thermometer kukuthandizani kuti muzitha kutentha bwino mukamayesa ayezi ndi madzi osakaniza.

Ngati kutentha ndikotentha kwambiri (pamwamba pa 15 ° C kapena 59 ° F), onjezerani madzi otentha. Ndipo ngati ndiwotsika kwambiri, pang'onopang'ono onjezerani ayezi mpaka mutha kutentha komwe mumafuna.

Nthawi yosamba

"Mukangolowa m'bafa mukamaliza masewera olimbitsa thupi kapena mpikisano, zotsatira zake zimakhala zabwino," akutero Gardner.

Mukadikirira ola limodzi mutatha kulimbitsa thupi, akuti njira zina zochiritsira komanso zotupa zayamba kale kapena zatha kale.

Hunter Reaction / Lewis Reaction

Njira ina yopezera phindu la ayezi pamisempha yolira ndikugwiritsa ntchito njira ya Hunters Reaction / Lewis Reaction potsatira mtundu wa 10-10-10.

"Ndikupangira kuyamwa kwa mphindi 10 (osati mwachindunji pakhungu lopanda kanthu), ndikutsatira kuchotsa ayezi kwa mphindi 10, kenako ndikutsatiranso mphindi khumi za icing - izi zimapatsa mphindi 20 njira yothandizira kuti thupi likhale lathanzi," akufotokoza Jey .

Cryotherapy

Anthu ena amasankha zipinda zamatenda athunthu, zomwe zimakhala zozizira pochita maofesi. Magawo awa siotsika mtengo ndipo amatha kuthamanga kulikonse kuyambira $ 45 mpaka $ 100 pagawo lililonse.

Kugwiritsa ntchito kwakanthawi kochepa

Zikafika pafupipafupi momwe mumayenera kusambira ndi ayezi, kafukufukuyu amakhala ochepa. Komabe, nkofunika kuzindikira kuti akatswiri ena amati kupwetekedwa koopsa kwa CWI kuti athe kuchira mwachangu kuli bwino, koma kugwiritsa ntchito CWI nthawi zonse kuyenera kupewedwa.

Mfundo yofunika

Kafukufuku wofunsa zaubwino wamadzi oundana ndi ochepa. Akatswiri ambiri akuwonabe kufunika kogwiritsa ntchito CWI pambuyo pa kulimbitsa thupi ndi ochita masewera olimbitsa thupi komanso othamanga.

Ngati mwasankha kugwiritsa ntchito malo osambira oundana ngati njira yochira mukatha masewera othamanga kapena gawo lophunzitsira kwambiri, onetsetsani kuti mukutsatira malangizo, makamaka nthawi ndi kutentha.