Zaumoyo
6K 0 19.02.2018 (yasinthidwa komaliza: 24.01.2019)
Poganizira njira zobwezeretsera thupi, munthu sanganyalanyaze kutentha kwake. Tidawona kale zabwino za sauna yolimbitsa thupi kuti tithandizire kuchira. Mutu wa nkhani yatsopanoyi ndi kusamba kwa ayezi: ndi chiyani komanso momwe zimakhudzira njira zowonzanso.
Zina zambiri
Malo osambira oundana ndi nkhokwe yayikulu yodzaza ndi ayezi. Njirayi nthawi zambiri imatanthauza kutsitsa miyendo mu chidebe / beseni la madzi otentha, omwe amadzaza ndi ayezi. Chifukwa ayezi sasungunuka mofanana, kutentha kwamadzi kumatsika kuchokera pa 15 mpaka 0 pang'onopang'ono, zomwe zimachepetsa chiopsezo chotenga chimfine.
Malinga ndi kafukufuku, kugwiritsa ntchito bafa losambira:
- amachepetsa mphamvu ya lactic acid;
- mwamsanga amathandiza magazi patsogolo pamene ikukoka;
- kumalimbitsa chitetezo cha mthupi;
- mwamsanga imabweretsa magulu akuluakulu a minofu kukhala kamvekedwe.
Funso loti chifukwa chiyani othamanga amasamba ayezi lakhala lofunikira kwambiri gulu la Britain litathamanga pamasewera omaliza a Olimpiki pamasewerawa.
Chosangalatsa: gulu lokha silinapeze zotsatira zochititsa chidwi. Izi sizikukayikira zabwino zakusamba ayezi, koma zikuwonetsa kuti zotsatira zake sizingafanane ndi kumwa mtundu uliwonse wa mankhwala osokoneza bongo.
Momwe mungatengere bwino?
Momwe mungasambitsire bwino ayezi kuti musavulaze thanzi lanu ndikuwonjezera mphamvu ya maphunziro?
Tsatirani malamulo osavuta awa:
- Madzi ayenera kukhala otentha (15-20 madigiri Celsius); madzi apampopi ndioyenera izi.
- Sitikulimbikitsidwa kuti muzikhala osambira madzi oundana kwa mphindi zopitilira 5-7 popanda kuumitsa koyambirira chifukwa cha chiopsezo chotenga chimfine. Ngakhale mutakhala olimba, sikulangizidwa kuti musambe kusambira kwa mphindi zopitilira 20.
- Payenera kukhala madzi oundana ambiri - pafupifupi 20-40% yamadzi. Konzani pasadakhale mwa kutsanulira mu nkhungu zapadera ndikuyika madzi mufiriji.
- Ndi bwino kumiza m'madzi osambira oundana okhawo magulu a minofu omwe amagwira ntchito pophunzitsa, i.e. osati kwathunthu, koma kumiza miyendo / manja okha.
- Musanayambe kusamba ndi ayezi, ndi bwino kufunsa dokotala wanu za kuopsa kogwiritsa ntchito kwa inu.
- M`pofunika kusamba ndi ayezi pasanathe theka la ola pambuyo maphunziro, pamene asidi lactic akadali sichimakhudza kwambiri njira kuchira.
Ma Placebo kapena Pindulani?
Chifukwa chiyani akatswiri ochita masewera olimbitsa thupi amasamba oundana? Kodi kusamba ndi ayezi kumathandizadi? Akatswiriwa sanagwirizanepo. Kumbali imodzi, makochi osambira oundana amakhulupirira kuti zimawonjezera magwiridwe antchito othamanga ndi 5-10%, zomwe ndizofunikira pamipikisano. Kumbali inayi, omwe amatsutsa kugwiritsa ntchito malo osambira oundana akuwonetsa kuti kupsinjika kwakumaphunziro kwakula kale, chifukwa chake chiopsezo chodwala mukamagwiritsa ntchito njirayi chimakula kwambiri.
Tiyeni tione maudindo onsewa mwatsatanetsatane.
| Kumbuyo | Motsutsana |
| Kusamba kwa ayezi kumachotsa lactic acid m'minyewa | Mothandizidwa ndi kuzizira, asidi okha madinari, omwe amachepetsa kupweteka, koma samachotsa chinthu m'thupi. |
| Kusamba kwa ayezi kumatha kukonza magwiridwe antchito pang'ono kwakanthawi | M'malo mwake, matenthedwe amangoyambitsa kuthamanga kwa adrenaline, komwe kumakulitsa zotsatira zake kwakanthawi, koma nthawi zonse, thupi limazolowera kuzizira, komwe kumachepetsa kusamba. |
| Kutulutsa kwa ayezi minofu | Kuzizira kumatha kuyambitsa kukokana kwa minofu. |
| Kusamba kwa ayezi kumathamangira kuchira pambuyo pa kulimbitsa thupi | Kukula kwa ululu m'malo olumikizirana ndikotheka, komwe sikungalolere maphunziro ngakhale atachira kwathunthu kwa minofu. |
Kuvulaza thanzi
Ngakhale zabwino zakusamba ayezi, zotsatirapo zake sizimayendera njira.
Zotsatira zake ndi zotani:
- Mavuto amtima. Zowona makamaka kwa othamanga azaka zopitilira 35. Kusamba kwa ayezi kumatha kupangitsa minofu kukokana, kuphatikizapo mtima.
- Kugwedezeka. Chifukwa cha hypothermia, minofu, m'malo momangokhalira kupumula, imalowa munthawi yamavuto - iyi ndi njira yotetezera thupi, lomwe, chifukwa cha kutsutsana koteroko, limakulitsa kutentha kwa thupi.
- Kuzizira. Kuchita masewera olimbitsa thupi pakokha kumakhala kovutitsa thupi, chifukwa chake katundu wowonjezera wa hypothermia nthawi zambiri amatha chimfine.
- Matenda a genitourinary system. Mukamizidwa kusamba pamwamba pa chiuno, mumakhala chiopsezo chachikulu cha hypothermia ya ziwalo zoberekera.
- Ululu wophatikizana. Kwa anthu omwe akumva kuwawa molumikizana mafupa, hypothermia ya malekezero imatsutsana.
- Kuchulukitsa.
Chidziwitso: chiopsezo cha zotsatirazi chimakula nthawi ya kutentha ikaphwanyidwa, kapena mukakhala nthawi yayitali mukusamba madzi oundana.
Chidule chachidule
Pa masewera osiyanasiyana komanso katundu wosiyanasiyana, mitundu yawo yasamba yamasamba yapangidwa. Ganizirani zonse zomwe zilipo patebulo.
| Gulu la minofu | Katundu mwamphamvu | Zojambula pamadzi | Zowopsa | Pindulani |
| Miyendo | Chilichonse | Muyenera kumiza miyendo yokha yakuya m'miyendo, nthawi zina - pakati pa quadriceps. Madzi ayenera kukhala otentha -10-15 madigiri Celsius. Kuchuluka kwa ayezi m'madzi osapitilira 25%. Kutalika kwa njirayi kumadalira kuuma kwanu. Sitikulimbikitsidwa kuti mugwiritse ntchito mphindi 15. | Kutha kutenga chimfine. Pankhani yamavuto olowa - kukulitsa kwa matenda opweteka omwe amayamba chifukwa cha kuzizira mwadzidzidzi. | Ikuthandizani kuti muchotse mwachangu lactic acid pambuyo pa cardio. |
| Katundu wonse | Zochepa | Thupi lonse limamizidwa mpaka kukhosi kwakanthawi kochepa (mpaka mphindi 5). Kuchuluka kwa madzi oundana m'madzi osapitilira 10%. Ochita masewera olimbitsa thupi amatha kukhala osambira nthawi yayitali, koma mphamvu ya njirayi imakayikirabe | Kuopsa kwa chimfine. Kuopsa kokhala ndi mavuto obereka. Chiwopsezo chotenga chibayo. | Limbikitsani minofu mwachangu ndikuikonzekeretsa zolemetsa. Imathandizira kuchira. |
| Kuchira mwadzidzidzi | Kuchepetsa | Kumiza thupi mpaka mchiuno m'madzi ozizira pang'ono pang'ono pang'onopang'ono kwa mphindi 2-3 mphindi 10 zilizonse. Nthawi yotsalayo, wothamangayo amapikitsidwa mwamphamvu mpaka atatenthedwa. Kuchuluka kwa madzi oundana m'madzi sikupitilira 40%. | Mwayi wawung'ono wokhala ndi mavuto ndi ntchito yobereka ya thupi. Chiwopsezo chotenga chimfine chifukwa chofooka thupi. | Amathandizira kuchotsa mwachangu asidi wa lactic, minofu ndikufulumizitsa kuchira. |
| Gwiritsani ntchito chozungulira | Mphamvu yapakatikati | Kumiza miyendo pakati pa quadriceps, nthawi yayitali mpaka mphindi 12. Kuchuluka kwa ayezi kumatha kukhala mpaka 30%. | Chimfine, chibayo, exacerbation ululu mu malo. | Kubwezera kamvekedwe ka minofu, kumachepetsa kupsinjika komwe kumayambitsa nkhawa |
| Kuumitsa kwathunthu | Chilichonse | Kumiza thupi lonse. Njira za tsiku ndi tsiku - yambani kuchokera miniti imodzi, ndikuwonjezera nthawi yayitali masekondi 20-30 tsiku lililonse. | Kuopsa kwa chimfine. Ena onse ndi otetezeka. | Amawonjezera kukaniza kwa thupi kuzizira komanso kuchuluka. |
| Kuchira pampikisano | Kuchepetsa | Kumiza kwa miyendo + gulu lamagulu lomwe limagwira nawo katundu kwa mphindi 3-7, kutengera kuuma kwa thupi. | Chimfine - chibayo - exacerbation ululu mu malo. | Ikuthandizani kuti mubwezeretse msanga magwiridwe antchito. |
Mapeto
Chifukwa chiyani othamanga amasamba ayezi ngati njirayi itha kukhala yovulaza? Ndikofunikira kuti mukwaniritse zotsatira zabwino pamipikisano. Pachifukwa ichi, njira zonse zomwe zilipo zimagwiritsidwa ntchito, kuyambira kutikita minofu kupita ku placebo. Ngati kusamba kwa ayezi kumatha kuwonjezera magwiridwe antchito ndi osachepera 5-7%, ichi chitha kukhala chisonyezo chotsimikiza pakupeza kupambana kosiririka. Chifukwa chake, ngakhale kuvulaza komwe kungachitike, malo osambira oundana ndi otchuka kwambiri pa othamanga a Olimpiki.
Nazi zinthu zofunika kukumbukira zokhudza kusamba pambuyo pa madzi oundana:
- Chiwopsezo chachikulu chotenga chimfine. Izi ndichifukwa choti thupi limakhala lopsinjika kwambiri ataphunzitsidwa (mpikisano).
- Kuviika mosayenera kapena kuumitsa mokwanira kumatha kudzetsa matenda.
- Kuchita bwino kosambira ayezi sikunatsimikizidwe mwasayansi.
- Njirayi siyikulolani kuti muwonjezere zokolola za nthawi yophunzitsira, zimangochepetsa zovuta, monga chizungulire, kusungika kwa lactic acid, ndi zina zambiri.
Poganizira pamwambapa, akonzi sangalimbikitse kugwiritsa ntchito malo osambira oundana kwa akatswiri osachita masewera.
