Zinthu 23 Zomwe Muyenera Kudziwa Zokhudza Kuchepetsa Minyewa Yomwe Imachedwetsa

Zamkati

• 1. Sikuti zilonda zonse zamtundu uliwonse ndizofanana
• 2. Kupweteka kwambiri kwa minofu kumamveka nthawi kapena mutangotha ​​masewera olimbitsa thupi
• 3. Ndikuchedwa kuyamba kupweteka kwa minofu, zizindikilo zanu zimawonjezeka patatha maola 24 mpaka 72 mutatha masewera olimbitsa thupi
• 4. Inde, mutha kukumana nazo zonsezi
• 5. Ngakhale ma NSAID akuwoneka ngati olimba popita kukapeza chithandizo, zotsatira zake ndizosakanikirana
• 6. Kudya zakudya zotsutsana ndi zotupa kumatha kukhala kopindulitsa kwambiri
• 7. Kutenga zowonjezera zowonjezera ma antioxidant, monga curcumin ndi mafuta a nsomba, zitha kuthandizanso
• 8. Ngati mukufuna kupita zonse mwachilengedwe, mapuloteni amkaka akhoza kukhala kubetcha kwanu kopambana
• 9. Palinso umboni wosonyeza kuti arnica wapamutu amatha kuchita zachinyengo
• 10. Muyenera kusankha mankhwala otentha mukangolimbitsa thupi
• 11. Kusamba madzi otentha a Epsom kumatha kukupindulitsani kawiri
• 12. Mukatha kutentha, sinthani mankhwala ozizira ndikukhalabe mpaka mutachira
• 13. Mutha kupanga thovu
• 14. Kapena gwiritsani ntchito izi ngati chowiringula kuti mudzichiritse nokha
• 15. Kuvala chovala chothina kumathandiza kuti zisonyezo zisakule
• 16. Kuchita zambiri kumathandizadi kuchepetsa kupweteka
• 17. Sizowonjezera zonse zomwe zimapangidwa mofanana
• 18. Ngati mukuyenera kutambasula, chitani momwemo musadasunthike ndikusunthika pakuchita zazikulu
• 19. Kuzizilitsa ndi masewera olimbitsa thupi osavuta, monga kuyenda kapena kuthamanga
• 20. Kumbukirani: Zowawa sizisonyeza momwe muliri oyenera
• 21. DOMS iyenera kukhala yocheperako nthawi ikamapita
• 22. Kutsekemera, mawonekedwe oyenera, ndi machitidwe olingalira ndi njira yokhayo yopewera kupweteka kwamtsogolo
• 23. Pitani kuchipatala ngati matenda anu akubwerezabwereza kapena atha masiku opitilira 7

1. Sikuti zilonda zonse zamtundu uliwonse ndizofanana

Pankhani ya kupweteka kwa minofu, pali mitundu iwiri:

• kupweteka kwambiri kwa minofu, komwe kumatchedwanso kupweteka kwa minofu yomweyo
• kuchedwa kofulumira kwa kupweteka kwa minofu (DOMS)

2. Kupweteka kwambiri kwa minofu kumamveka nthawi kapena mutangotha ​​masewera olimbitsa thupi

Izi nthawi zambiri zimafotokozedwa ngati ululu woyaka. Zimayambitsidwa ndi kuchuluka kwa asidi wa lactic m'minyewa. Mtundu uwu wa kupweteka kwa minofu kumatha msanga.

3. Ndikuchedwa kuyamba kupweteka kwa minofu, zizindikilo zanu zimawonjezeka patatha maola 24 mpaka 72 mutatha masewera olimbitsa thupi

Uku ndiye kupweteka ndi kuuma komwe mumamva tsiku lotsatira mutachita masewera olimbitsa thupi. Zimachokera ku misozi yaying'ono kwambiri yolumikizira minofu yanu ndi ziwalo zina zolimbitsa thupi mukamachita masewera olimbitsa thupi.

Izi nthawi zambiri zimachitika mutagwiritsa ntchito minofu yanu m'njira yomwe sanazolowere, monga kuchita masewera olimbitsa thupi atsopano kapena owonjezera.

4. Inde, mutha kukumana nazo zonsezi

Mawu oti "kupweteka, osapeza phindu" ali ndi chowonadi chake. Kuwonjezeka pang'onopang'ono kwa kulimbitsa thupi kwanu kungathandize kuchepetsa kupweteka kwa minofu.

Zosasangalatsa momwe zingakhalire, musalole kuti kupwetekako kukugwetseni pansi! Mukudzisamalira - mukamayesetsa kutero, zimakhala zosavuta.

5. Ngakhale ma NSAID akuwoneka ngati olimba popita kukapeza chithandizo, zotsatira zake ndizosakanikirana

Kupweteka kwa minofu kumakula pamene thupi lanu limayamba kuzolowera. Ngati mukufuna kutengapo kena kake kuti muthandize ndi zowawa, pitani mankhwala osagwiritsa ntchito anti-inflammatory (NSAIDs).

Chifukwa chiyani? Chabwino, sizikudziwika ngati ma NSAID ali ndi vuto lililonse pamatenda am'mimba, ngakhale ali odana ndi zotupa. Ndipo ngakhale atamwa pang'ono, ma NSAID amatha kukulitsa chiopsezo chakutuluka m'mimba, matenda amtima, ndi sitiroko.

Kafukufuku watsopano akuwonetsa kuti acetaminophen (Tylenol) itha kukhala yothandiza.

6. Kudya zakudya zotsutsana ndi zotupa kumatha kukhala kopindulitsa kwambiri

Ngakhale kufufuza kwina kuli kofunika, umboni wina ukusonyeza kuti mutha kupeza mpumulo ku zilonda zam'mimba mukamadya zakudya zokhala ndi antioxidant.

Mwachitsanzo, chivwende chimakhala ndi amino acid wotchedwa L-citrulline. Kafukufuku yemwe wachitika mu 2013 ndi 2017 akuwonetsa kuti amino acid uyu amachepetsa kugunda kwa mtima komanso kupweteka kwa minofu.

Zakudya zina zotsutsana ndi zotupa zomwe zawonetsa lonjezo lothana ndi zilonda zam'mimba ndi izi:

• madzi a chitumbuwa
• chinanazi
• ginger

7. Kutenga zowonjezera zowonjezera ma antioxidant, monga curcumin ndi mafuta a nsomba, zitha kuthandizanso

Curcumin ndi gulu lomwe limapezeka mu turmeric. Zili ndi ma antioxidants ambiri ndipo zimakhala ndi mphamvu zotsutsana ndi zotupa, motero sizosadabwitsa kuti zawonetsedwa kuti zimachepetsa kupweteka kwakuchedwa kuyamba kwa zilonda zam'mimba ndikufulumizitsa kuchira pambuyo pochita masewera olimbitsa thupi.

Mafuta a nsomba ndi omega-3 fatty acids ena akhoza.

8. Ngati mukufuna kupita zonse mwachilengedwe, mapuloteni amkaka akhoza kukhala kubetcha kwanu kopambana

Kafukufuku wina wa 2017 adapeza kuti mkaka wamapuloteni wowonjezera amatha kuthandizira kukhumudwa kwa minofu ndi nyonga pakuchita masewera olimbitsa thupi.

Mapuloteni amkaka ndi mkaka wambiri womwe umakhala ndi mapuloteni a mkaka 40 mpaka 90%. Amagwiritsidwa ntchito muzakudya zomwa zomanga thupi zomwenso zili ndi zomanga thupi, komanso amatha kugulidwa ngati ufa kwa ogulitsa zakudya.

9. Palinso umboni wosonyeza kuti arnica wapamutu amatha kuchita zachinyengo

Arnica wakhala akugwiritsidwa ntchito ngati njira yachilengedwe yothetsera kupweteka kwa minofu kwazaka zambiri. Amachokera ku duwa Arnica montana, zomwe zimapezeka m'mapiri a Siberia ndi Europe.

Ngakhale kafukufuku wina amafunika, kafukufuku wina wa 2013 adapeza kuti mafuta opaka ndi zonunkhira zomwe zili ndi arnica zimathandizira kuthetsa ululu ndi kutupa komwe kumadza chifukwa cha zolimbitsa thupi zolimbitsa thupi.

10. Muyenera kusankha mankhwala otentha mukangolimbitsa thupi

Kugwiritsa ntchito kutentha atangolimbitsa thupi kumatha kuchepetsa kuchepa kwa minofu. Mmodzi adapeza kuti ngakhale kutentha kowuma komanso konyowa kumathandizira ndi zowawa, kutentha kwanyontho kunawonetsedwa kuti kumachepetsa kupweteka kwambiri.

Njira zabwino zosangalalira ndi kutentha kwanyengo mutatha masewera olimbitsa thupi ndi monga:

• matawulo ofunda achinyezi
• mapaketi otenthetsa madzi
• kusamba kofunda

11. Kusamba madzi otentha a Epsom kumatha kukupindulitsani kawiri

Kulowetsa mchere wa Epsom kumalumikizidwa ndi kuchepa kwa kupweteka kwa minofu ndi kutupa. Kutentha konyowa komwe mumapeza mukakhala m'malo osambira otentha ndi bonasi yowonjezera.

12. Mukatha kutentha, sinthani mankhwala ozizira ndikukhalabe mpaka mutachira

Mankhwala ozizira amanenedwa kuti amachepetsa kupweteka kwa minofu ndi mafupa pochepetsa kutupa ndi magwiridwe antchito. Mutha kuyika ozizira pogwiritsa ntchito phukusi lachikwama kapena thumba la masamba achisanu, koma kulowetsa m'malo osambira kungakhale kothandiza. (Ingokumbukirani, osagwiritsa ntchito ayezi molunjika pakhungu!)

13. Mutha kupanga thovu

Kupukutira thovu ndimtundu wina wodziyipitsa. Kafukufuku wapeza kuti kupukutira thovu kumatha kuchepetsa kuchepa kwa minofu. Zitha kuthandizanso ndikutopa kwa minofu ndikusinthasintha.

Zogulitsa zathovu zitha kugulidwa kulikonse komwe mugule zida zolimbitsa thupi.

Kuti thovu likulumikizidwe, mumayika pansi pansi pamalowo ndipo pang'onopang'ono mukugudubuza thupi lanu. Mutha kusaka pa intaneti makanema amomwe mungapangire thovu lamagulu osiyanasiyana amisempha.

14. Kapena gwiritsani ntchito izi ngati chowiringula kuti mudzichiritse nokha

Sikuti kutikita minofu kumangotsitsimula, kutikita minofu kwapezeka kuti kumachepetsa ma DOMS ndikusintha magwiridwe antchito am'mimba. Zotsatira za kafukufuku wina wa 2017 zikusonyeza kuti kutikita minofu kumathandiza kwambiri mukamachita maola 48 mutachita masewera olimbitsa thupi.

15. Kuvala chovala chothina kumathandiza kuti zisonyezo zisakule

Kuvala chovala chokwanira kwa maola 24 mutatha kuchita masewera olimbitsa thupi kumatha kuchepetsa DOMS ndikufulumizitsa kuchira kwa minofu. Zovala zothina zimasunga minofu yake ndikuwonjezera magazi kutuluka msanga.

Mutha kupeza zovala zothinana zamagulu ambiri aminyewa. Mitundu yazovala zokakamiza zimaphatikizapo manja, masokosi, ndi ma leggings.

16. Kuchita zambiri kumathandizadi kuchepetsa kupweteka

Musalole kuti kupweteka kwa minofu kukulepheretseni kuchita masewera olimbitsa thupi. Kupweteka kwa minofu ndi njira yachilengedwe yomwe imathandizira thupi lanu kuzolowera zolimbitsa thupi. Mukayambitsa kupwetekaku, sizidzachitikanso pokhapokha mukawonjezera mphamvu.

Ngati ululuwo ndi waukulu, yesetsani kuchita masewera olimbitsa thupi pang'ono kapena musinthire gulu lina la minofu tsiku limodzi kapena awiri.

17. Sizowonjezera zonse zomwe zimapangidwa mofanana

Nthawi zambiri timamva kuti kutambasula musanachite masewera olimbitsa thupi komanso mutatha kulimbitsa thupi kumathandiza kupewa kuvulala komanso kupweteka, koma kafukufuku amatanthauza zina.

Kafukufuku wina wa 2011 adapeza kuti kutambasula sikunakhudze konse kupweteka kwa minofu mutatha kuchita masewera olimbitsa thupi.

18. Ngati mukuyenera kutambasula, chitani momwemo musadasunthike ndikusunthika pakuchita zazikulu

Kafukufuku wa 2012 adapeza kuti kutambasula kolimba kumatha kulepheretsa magwiridwe antchito. Kukhazikika kokhazikika kumatanthauza kutambasula minofu mpaka kufika povuta pang'ono ndikuigwira kwakanthawi.

M'malo mwake, sankhani kutambasula kwamphamvu komwe mumasuntha minofu ndi malo anu mobwerezabwereza. Kuyenda mapapu ndi mabwalo amanja ndi malo abwino kuyamba.

Kutambasula kwamphamvu kumakonzekeretsa thupi lanu pakukulitsa kugunda kwa mtima wanu, kukonza magazi, komanso kusintha kusinthasintha kwanu.

19. Kuzizilitsa ndi masewera olimbitsa thupi osavuta, monga kuyenda kapena kuthamanga

Kuzizilitsa mukamaliza kulimbitsa thupi kumathandiza kuti kupuma kwanu komanso kugunda kwa mtima kubwerere mwakale.

Zitha kuthandizanso kuchotsa lactic acid iliyonse yomwe imamangidwa mukamachita masewera olimbitsa thupi, zomwe zingakuthandizeni kuti muchepetse kuchepa kwa minofu. Pewani kuyenda kapena kuyenda pa njinga yoyimirira kwa mphindi 5 kapena 10.

20. Kumbukirani: Zowawa sizisonyeza momwe muliri oyenera

Kupweteka kwa minofu kumachitika kwa oyamba kumene ndipo othamanga ovomerezeka. Ndi mayankho osinthika mwachilengedwe pantchito zatsopano kapena kuwonjezeka kwamphamvu kapena kwakanthawi.

21. DOMS iyenera kukhala yocheperako nthawi ikamapita

Mutha kumvekabe kupweteka kwa minofu yoopsa chifukwa chochita masewera olimbitsa thupi, koma DOMS idzasintha pakapita nthawi ndipo thupi lanu limasinthira kulimbitsa thupi kwanu.

22. Kutsekemera, mawonekedwe oyenera, ndi machitidwe olingalira ndi njira yokhayo yopewera kupweteka kwamtsogolo

Kukumbukira thupi lanu komanso kulimbitsa thupi ndi njira yabwino kwambiri yopewera kupweteka kwamtsogolo ndikupindula kwambiri ndi masewera olimbitsa thupi.

Konzekerani thupi lanu kuti muzichita masewera olimbitsa thupi pofika pakuwotha mokwanira ndikumaziziritsa nthawi zonse. Phunzirani mawonekedwe oyenera ndikutsatira chizolowezi chomwe pang'onopang'ono chimakulirakulira mwamphamvu komanso nthawi yayitali kuti muchepetse kupweteka ndikuchepetsa chiopsezo chovulala.

Mlingo wa caffeine wocheperako umatha kuchepetsa kupweteka kwanu mukamalimbitsa thupi ndi pafupifupi 50%, choncho pitirizani kumwa khofi musanamalize. Ingokumbukirani kutulutsa madzi pambuyo pake. Kukhala ndi hydrated kumathandizanso kuchepetsa kupweteka kwa minofu.

23. Pitani kuchipatala ngati matenda anu akubwerezabwereza kapena atha masiku opitilira 7

DOMS nthawi zambiri samafuna chithandizo chamankhwala ndipo imayenera kuthetsedwa m'masiku ochepa. Komabe, muyenera kuwona dokotala ngati kupweteka kwanu kumatenga nthawi yopitilira sabata kapena kumabwereranso, kapena ngati mukufooka kwambiri, kuchita chizungulire, kapena kupuma movutikira.