Ukuze kuphumelele ukuqeqeshwa kanye nemiphumela yabo enenzuzo kulo mdwebo, indima ebalulekile idlala ngokuphumula nokubuyiswa kwemisipha. Ngakho-ke, ukuze ufunde ukuthi ungabuyiselwa kanjani ngokushesha ekuqeqesheni, udinga ukunaka amaphuzu alandelayo:
- Iphupho . Kungesikhathi lapho imisipha ivuselelwa ngokugcwele emva kokuzivocavoca kanzima futhi ikhule kangcono. Ukulala kufanele kube amahora angu-7-8.
- Amandla . Kumele kube okulinganiselayo futhi okuyingxenye ethile . Kunesidingo izikhathi 5-6 ngosuku, kanti ukudla kufanele kube amaprotheni nama-carbohydrate. Khumbula ngokukhethekile ngefasitela ye-carbohydrate, ubuyisele izakhi futhi ulahlekelwe ukhalori ngesikhathi sokuqeqesha.
- Isikhathi sokuqeqeshwa . Akufanele kube ngaphezu kwamaminithi angu-90. Izifundo ezinzima kakhulu futhi ezide kakhulu ngeke zilethe impumelelo nemiphumela emihle.
Zingaki imisipha elulame ngemva kokuqeqeshwa?
Uma sicabangela umbuzo wokuthi ungasheshe wabuyiselwe kanjani emva kokuqeqesha, kufanele uqaphele ukuthi isikhathi sokubuyiselwa kwemisipha sincike ekutheni umthwalo oqinile unjani. Ngomoya omnene futhi olinganiselayo, imisipha kufanele ivunyelwe ukuphumula emahoreni angu-24 kuya kwangu-48. Ngakho-ke, ukuthuthukisa uhlelo lokuqeqesha, lokhu kufanele kucatshangelwe futhi ungalayishi iqembu elifanayo lemisipha izinsuku ezimbili ngokulandelana. Futhi usuku olulodwa ngesonto kufanele ngaso sonke isikhathi liyeke emakilasini noma uzibeke ekuzivocavoca okulula.
Ubuhlungu besisu emva kokuzivocavoca
Ngemva kwesikhashana ngemva kokusebenzisa amandla, kukhona ubuhlungu emisipha. Lokhu kusikisela ukuthi ukuzivocavoca kwaphumelela. Ngesikhathi sokuqeqeshwa okujulile, ama-muscle fibers abonakalisiwe, okuholela ekubambeni nasekuphukeni, okubangele ubuhlungu. Ngakho-ke, ukuhlanganiswa kwamaprotheni, okuyizinto eziyinhloko zokwakha izicubu, kwenzeka. Umzimba uvusa ukuqala izinqubo zokutakula, okwenza imisipha ibe namandla futhi ihlale ihlala njalo.
Kodwa ubuhlungu bungenzeka futhi ngenxa yengozi. Ngokujwayelekile lokhu kwenzeka lapho inqubo efanele yokuzivocavoca umzimba ingagcinwa noma ukuguqulwa ekuqiniseni ukuqeqeshwa ngaphandle kokufudumala kwangaphambili. Uma kwenzeka okokuqala ubuhlungu buvutha, khona-ke ngesikhathi sokulimala kubukhali futhi bukhali. Ngakho-ke kunconywa ukuthi usebenzise amafutha akhethekile emisipha emva kokuqeqeshwa. Masinyane emva kokuthola ukuhlukunyezwa, kubalulekile ukusebenzisa amafutha okupholisa, okuhlanganisa ama-analgesics, menthol, amafutha abalulekile. Ngenxa yomphumela wokupholisa, ususa futhi ubuhlungu isayithi lokulimala.