Momwe Mungadzitetezere Kusambira M'madzi Otsegula

Zamkati

• Ubwino Wosambira Pamadzi Otsegula
• Malangizo Otsegulira Madzi Otseguka kwa Oyamba
• Kumvetsetsa Zowopsa Zakusambira Kwa Madzi Otseguka
• Onaninso za

Kodi mudakhalapo ndi maloto oti mukhale paubwenzi ndi Flounder ndikudumphira mokongola pamafunde amtundu wa Ariel? Ngakhale sizofanana kwenikweni ndi kukhala mwana wamfumu wam'madzi, pali njira yodziwira moyo wa H2O kudzera pakusambira kwamadzi otseguka.

Ntchitoyi, yomwe imachitika m'madzi ndi m'nyanja, ikukwera kutchuka ku Europe ndi anthu 4.3 miliyoni akusangalala ndikusambira kwamadzi ku UK kokha. Ngakhale chidwi ku US chachedwa kwambiri, mliriwu, komanso, kufunikira kotuluka patali, kwawonjezera kuzindikira komanso kutenga nawo mbali. "Anthu ambiri anachita chilichonse chotheka kuti apeze madzi," akutero a Catherine Kase, mphunzitsi wamkulu wampikisano wosambira ku Olimpiki ku USA Kusambira.

Ubwino Wosambira Pamadzi Otsegula

Kusambira, makamaka, kumabwera ndi maubwino angapo athanzi lamthupi ndi m'maganizo, koma zikafika pofika dziwe motsutsana ndi madzi otseguka, omaliza amakhala ndi malire. Kafukufuku akuwonetsa kusambira m'madzi ozizira (pafupifupi 59 ° F / 15 ° C kapena pansipa) kumalumikizidwa ndi kuchepa kwa kutupa, milingo yopweteka, ndi zipsinjo, komanso kupangitsa magazi kuyenda bwino komanso chitetezo chokwanira.

Kusambira m'madzi otentha kumaganiziranso kuti kumalimbitsa luso lanu lotha kupsinjika. Tangoganizani: Mukakumana ndi kuzizira kumeneku, thupi lanu limayamba kumenya nkhondo kapena kuthawa. Chifukwa chake, mukamasambira kwambiri, ndipamenenso mumaphunzira kuthana ndi zovuta zakuthupi, zomwe zimakupangitsani inu, mwamaganizidwe, kukhala okonzeka kuthana ndi zovuta za moyo.

"Kwa ine, ndizosangalatsanso kwambiri chifukwa mumalowa m'madzi ozizira, muyenera kungoyang'ana pakadali pano ndikukhala 100%," atero a Alice Goodridge, osambira osatseguka komanso woyambitsa Swim Wild, wotseguka -kusambira m'madzi ndi kuphunzitsa ku Scotland, UK.

Komabe, ngati mwangoyamba kumene kusambira pamadzi otsegula, ndi bwino kudikirira pang’ono m’malo mongopita kumene kuli polar. "Ngati mukuyamba kumene, musalowe m'madzi ochepera 59 ° F (15 ° C)," akulangiza a Victoria Barber, a triathlon okhala ku UK komanso osambira osambira. (Zogwirizana: Ubwino wa 10 Wosambira Yemwe Mungakulowerereni Padziwe)

Uthenga wabwino: kusambira m’madzi ofunda kuli ndi ubwino wambiri. Muyenera kuti mukudziwa kuti kungokhala mumtundu uliwonse kumakhala ndi thanzi labwino, koma kuchita masewera olimbitsa thupi m'madzi ndi mozungulira madzi kapena malo amtambo kumapezeka kuti kumachepetsa mahomoni opsinjika a cortisol, kumathandizira kusintha kwakanthawi, kukulitsa kusinthasintha kwa kugunda kwa mtima, ndikupanga malingaliro abwinowa.

Ubwino wosambira kwamadzi otseguka ukhoza kuwonekera panja, nawonso - ndi khungu lako. "Madzi [ozizira] amachititsa vasoconstriction m'mitsempha yamagazi kumaso [ndipo] amachepetsa kutupa pakhungu, motero amathandizira kulimbana ndi kufiira kwa nkhope ndi kupsinjika kwa oxidative zachilengedwe," akufotokoza Dianni Dai, dokotala wokhala ku Rejuv Lab London.

Komanso, magwero amadzi achilengedwe, makamaka nyanja, nthawi zambiri amakhala ndi mchere wambiri womwe ungakhale ndi phindu pakhungu. Mwachitsanzo, potaziyamu ndi sodium zimathandizira kuyendetsa madzi m'maselo a khungu ndikusunga madzi abwino a pakhungu, ndipo sulfure yapezeka kuti imachepetsa kutupa ndikuchepetsa khungu, akuwulula Dai. (Musaiwale kuti mukufunabe sunscreen.)

Malangizo Otsegulira Madzi Otseguka kwa Oyamba

1. Pezani malo abwino osambira. Musanalowe mkati, mudzafuna kupeza malo oyenera. Yang'anani madera opangira kusambira, kuyang'aniridwa ndi opulumutsa anthu, komanso opanda zopinga, monga zinyalala zambiri kapena miyala ikuluikulu.

Simukudziwa kuti tiyambire pati? "Funsani masukulu osambira kapena makalabu am'deralo ngati ali ndi zochitika zamadzi zotseguka," akutero a Kase. Ma social media (i.e. magulu a Facebook) ndi njira ina yabwino yopezera malo osambira otseguka, komanso kusaka kodalirika kwa Google. Ngati mukuyang'ana kuti mapazi anu anyowe (kwenikweni) ndi ena kuti mukhale okondana kapena kuti mukhale otetezeka, onani tsamba la US Masters Swimming pazochitika zomwe zikubwera kapena tsamba la US Open-Water Swimming kuti mupeze malingaliro osiyanasiyana a malo.

2. Sankhani zovala zanu mwanzeru. Chimodzi mwa zolakwika zazikulu za rookie ndi kusambira pamadzi ndi kusankha zovala zanu. Ngati simungaganize, ino si nthawi yoti bikini yanu itatu - mosiyana kwambiri. Wetsuit (makamaka yolumpha yayitali yopangidwa ndi neoprene) imapereka chitetezo chabwino kwambiri kuzinthu, makamaka ngati madzi ali ozizira. Iyenera kumverera ngati yosasunthika ndipo ingafune kukangana pang'ono kuti upitirire, komabe muyenera kuyendetsa manja ndi miyendo yanu momasuka. Simufunikanso kuyika tani mu wetsuit yotsika kwambiri, mwina. Matauni ambiri okonda madzi amakhala ndi masitolo komwe mungabwereke suti patsikulo, atero a Goodridge. (Zogwirizana: Zosambira Zokongola Zomwe Mungathe Kuchita)

Pamiyendo yanu, mungaganizire kuvala zipsepse, chifukwa "zipsepse" izi zitha kuthandiza kukonza kakhazikikidwe kathupi m'madzi, atero a Kase. Monga njira ina, masokosi osambira a neoprene amapereka kutentha, kugwiritsira ntchito kowonjezera, ndi chitetezo chomwe chimayenda opanda nsapato sichimatero. Izi zimawoneka ngati zokopa za bootie koma ndizochepa thupi komanso zimasinthasintha, motero musamadzimve kuti ndinu ovuta.

3. Musaiwale kutentha. Monga momwe mungachitire ndi masewera olimbitsa thupi, mudzafuna kutentha bwino musanasambire madzi otseguka kuti muwonjezere kutentha kwa thupi lanu, ndikuthandizira kuchepetsa kuzizira, "akutero Kase.

Wade m'madzi pang'onopang'ono, osadumphira kapena kulowa mkati. Makamaka ngati madzi amadziwika kuti ndi 'ozizira' (osakwana 59 ° F), kumiza msanga kumatha kukhala ndi malingaliro akulu ndipo mwathupi - ngakhale utadziona kuti ndiwe wolimba. Kuwonetsa thupi m'madzi ozizira mwachangu kumatha kuyambitsa mavuto angapo kuchokera kukakola mu adrenaline ndi hyperventilation mpaka kupindika kwa minofu ndipo, pamavuto akulu, ngakhale matenda amtima; m'mene mitsempha ya magazi imakhalira, kuthamanga kwa magazi kumakwera, ndipo mtima umapanikizika kwambiri. (Mwakutero, ngati muli ndi vuto la mtima kapena lozungulira, lankhulani ndi dokotala musanayese kusambira kwamadzi otseguka.) Kulowa m'madzi kumapangitsa thupi lanu kukhala lofatsa (ndi malingaliro) mwayi wazolowera.

4. Ganizirani kusankha kwanu kwa sitiroko. Mwakonzeka kusambira? Ganizirani za chifuwa cha bere, chomwe ndi chabwino kwa obadwa kumene, chifukwa "mumakhala ndi chidziwitso chonse ndikupewa kuyika nkhope yanu, yomwe nthawi zina imakhala yabwino kwambiri!" akuti Goodridge. Nkhani yabwino ndiyakuti palibe njira yolakwika yochitira izi, ndiye kuti mutha kungochita zomwe mwasankha, akutero Kase. "Ndikuganiza kuti ndichinthu chokongola pamadzi otseguka - palibe malire," akuwonjezera. (Zokhudzana: Buku Loyamba la Zosiyanasiyana Zosambira)

Kaya mwasankha sitiroko yotani, m’pofunika kukumbukira kuti kusambira m’madzi otseguka n’kosiyana kwambiri ndi zopalasa zosavuta kuyenda padziwe. "Sizimabwera mwachilengedwe, ndipo sizowongoleredwa," akutero Kase. Chifukwa chake sankhani njira yomwe mukumva kuti ndinu amphamvu.

5. Dziwani malire anu. Ngakhale mwakhala mukusambira kwakanthawi, musamapite patali. “Nthawi zonse muzisambira motsatira gombe,” akulangiza motero Goodridge. "Pokhapokha ngati ndizochitika mwadongosolo komanso pali ma kayak otetezeka [anthu ang'onoang'ono a munthu mmodzi omwe amakhala pafupi ndi osambira ngati akufunikira thandizo], nthawi zonse zimakhala zotetezeka kusambira osati kutali kwambiri." Ndipo kumbukirani kuti ngakhale wosambira mwamphamvu kwambiri amatha kukangana, akuwonjezera. Kuponderezana kumatha kubweretsa modzidzimutsa ndipo, nthawi zina, kupweteka kwambiri - komwe kumatha kukhala koopsa ngati mukulephera kupitiriza kusambira chifukwa chake.

Kuphatikiza apo, ndikofunikira kukumbukira kuti malo amadzi otseguka alibe pansi panyanja - choncho musadalire kutha kukhudza pansi. "Sili yunifolomu, imakwera ndi kutsika," akufotokoza Barber. "Sekondi imodzi mutha kukhala mukugwira pansi ndipo yotsatira imazimiririka." (Zogwirizana: Ntchito Zabwino Kwambiri Zosambira pa Mulingo Uliwonse Wathanzi)

6. Chotsani ASAP. Mukamaliza, pangani kutentha kukhala chinthu chofunikira kwambiri. Chotsani zida zonyowa ASAP ndikukhala ndi chopukutira chakuda ndi mathalauza okonzeka. "Ndimakonda kukhala ndi thermos ndi chokoleti yotentha kapena tiyi ndikatuluka m'madzi," akuwonjezera Kase.Tengani ngati njira yabwino yodzipindulira nokha ndi thupi lanu pantchito yovutayi.

Kumvetsetsa Zowopsa Zakusambira Kwa Madzi Otseguka

Popeza kusambira nthawi zambiri kumabwera ndi zoopsa zake, sizodabwitsa kuti kupita kumadzi otseguka kumabweretsa zoopsa zina. Nazi zikumbutso zingapo zachitetezo zomwe zingakuthandizeni kuti mupindule kwambiri ndikusambira kwanu - ndipo mwinanso ngakhale kugwira kachilomboka ka triathlon.

1. Dziwani kusambira kwanu. Ndi zina zowonjezera kusatsimikizika (mwachitsanzo mafunde ndi momwe nyengo ilili) simuyenera kupita kumadzi otseguka pokhapokha mutakhala wosambira woyenera. Koma kodi 'kuyenerera' kumatanthauza chiyani? Water Safety USA ikufotokoza zinthu zingapo zofunika, kuphatikiza kudziwa malire anu, kutha kulowa bwino mumadzi omwe amapita pamutu panu ndikuwukanso, ndikuwongolera kupuma kwanu ndikusambira mayadi osachepera 25.

Ichi ndi chifukwa chake Barber akulangiza kuti "mukhale ndi maphunziro amtundu wina musanachite. Nthawi zambiri ndi osambira amphamvu omwe amaganiza kuti sangagonjetsedwe. Anthu samazindikira kuti mitsinje ndi nyanja zowopsa - kulikonse kumene sikutetezedwa kapena kulondera. - mutha kukhala. Mungakhale wosambira wabwino kwambiri, koma m'madzi otseguka, simungaone pansi, mumamva kukhala wetsuit, kukuzizira ... zinthu zazing'ono zonsezi zimatha kuyambitsa nkhawa. "

2. Osasambira payekha. Kaya mupita ndi mnzanu kapena gulu lakwanuko, onetsetsani kuti mumakhala mukuyenda ndi munthu m'modzi; chilengedwe chimatha kusintha mwachangu, ndipo simukufuna kuti muzikodwa nokha. Ngati mnzanu sakusambira nanu, ayimitseni mphepete mwa nyanja pomwe amatha kukuwonani bwino. (Zokhudzana: Mapulani Anu Ophunzitsira a Mini-Triathlon kwa Oyamba)

"Ndinganene kuti wina kubanki ali ngati munthu m'madzi chifukwa amatha kupempha thandizo," akutero a Barber. Ngati ndinu oyang'anira, "musalowe konse ndikuyesera kuthandiza wina yemwe ali pamavuto. Limenelo ndilo lamulo limodzi. Pali mwayi waukulu kuti angakumitseni pamene ali mwamantha ndipo adzakukokerani pansi madzi,” adatero. werengani pazinthu zisanu ndi chimodzi izi kuti muthandize wina m'madzi yemwe ali pamavuto ku Royal Life Saving Society asananyamuke.

3. Samalani ndi malo okhala. Muyenera kuganizira anthu ena pamadzi nthawi zonse - osambira, oyenda pamadzi, oyendetsa ngalawa, okwera pamabwato, komanso zinthu zachilengedwe monga miyala kapena nyama zakutchire, akutero Goodridge. Izi zitha kukhala pachiwopsezo ku chitetezo chanu ndi thanzi lanu, chifukwa chake pewani malo otanganidwa kapena owopsa ngati simukudziwa, kapena musambira m'malo omwe adalumikizidwa m'mabwato ndi zochitika zina zam'madzi.

Pali njira zomwe mungatenge kuti zikuthandizireni kuwonekera kwa ena pafupi, inunso. "Nthawi zonse ndimavala chipewa chosambira chamitundu yowala - ndizodabwitsa momwe munthu wovala chipewa chakuda cha neoprene ndi suti yamadzi amangophatikizana, makamaka m'nyanja," akutero Goodridge.

Muthanso kuvala zoyandama - thumba laling'ono la neon lomwe limaphulika ndikumata m'chiuno mwanu ndi lamba. "Chowonadi, mukuchikokera kumbuyo kwanu, chimangokhala pamwamba pamiyendo yanu," akufotokoza motero Goodridge. Sizingasokoneze kusambira kwanu, ndipo "mudzawonekera kwambiri."

Komanso, zindikirani zolemba. Popanda mbendera kapena makoma osonyeza mtunda wanu, yang'anani zolembera zina. "Mukasambira, ndizosavuta kusokonezeka ndikudzifunsa, 'Ndinayambira kuti?'" Akutero Kase. Onani chilichonse chofunikira, monga nyumba kapena kanyumba ka opulumutsa anthu.

4. Onani madzi nthawi isanakwane. "Nthawi iliyonse mukalowa madzi otseguka, mumafuna kuti muwone ngati kutentha kwake kuli kotani," akutero a Kase, ndikuwonjeza kuti mutha kufunsa otetezera izi ngati alipo. (Zokhudzana: Momwe Ndapitilirabe Kukankhira Malire Anga Ngakhale Nditatha Ntchito Yosambira)

Ngakhale kuli kotentha, kutentha kwa madzi nthawi zambiri kumakhala kozizira poyerekeza ndi mpweya - ndipo mudzawona kusiyana kwakukulu ngati mumazoloŵera kuviika mu maiwe osambira otentha.

Palibenso mankhwala enaake ophera mabakiteriya m'madzi, kutanthauza kuti muli pachiwopsezo chachikulu chotenga kachilombo ka m'mimba, kapena matenda amaso, khutu, khungu, kapena dongosolo la kupuma. Chifukwa chake, muyenera kupewa kusambira m'madzi otseguka ngati muli ndi bala lotseguka kapena bala, chifukwa izi ndizosavuta kuti mabakiteriya alowe m'thupi ndikupangitsa matenda.

Centers for Disease Control and Prevention imapereka kuwunika kwamadzi boma ndi boma ndi mndandanda wazinthu zina zofunika kuziganizira. Komabe. pali malo ena omwe simuyenera kusambira, monga malo osefukira - ngalande zomwe zimatenga madzi osefukira m'misewu yopita kunyanja kapena mtsinje ndipo "zidzaipitsidwa ndi mafuta, petulo, dizilo, zotere," adatero Barber.

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