Kuderera kwakadzika muviri kunogona kunge kuri nani kudarika kuzorora kwakakwana mushure mokukwikwidza
Mushure mokukwikwidza kwemitambo kana kushanda zvakaoma, zvingaita sokuti kuzorora kwakakwana kwaizova nzira yakanakisisa yokukurudzira kugona. Zvisinei, tsvakurudzo inotanga kuwana zvimwe zvinobatsira mukushanda kwekuita. Kushanda kugadzirisa kunoreva kubata mukutsika-gadzirisa muviri mushure mekushanda. Kune miviri miviri yekushanda kugadzirisa. Imwe iri panguva yekunaya-yakadzika chikamu pakarepo mushure mekushingaira kana kushanda.
Nzira yechipiri yekushingaira kunosanganisira kusanganisira mazuva anotevera makwikwi kana mamwe mabasa akawanda. Kutsvakurudza kuri kuwedzera pane zvinobatsira zvemarudzi maviri ekushanda.
Chidzidzo chakabudiswa muMedineine & Science muMutambo uye Kudzidzira (1) chakawana kuti kupora kushingaira mushure mekunge chiitiko chacho chikurudzira kugadzirisa uye kunoderedza misi yemasikirati yakakura zvakanyanya kudarika kuzorora zvakakwana. Pashure penguva refu, rimwe boka rakazorora zvakakwana apo boka rechipiri rakaratidza ne30 muzana zvakasimba pakati pezvenguva. Iboka rakashanda rakaderedza mararamiro e-lactate nekukurumidza uye rinokwanisa kuwana simba rakakwirira rinobuda mukati mekuvhima.
Chimwe chidzidzo (2) chakawana kuti kuwedzera kuwedzera kwekudzidzira muviri kune imwe nguva nguva mushure mokukwikwidza kusina kuderedzwa mutambi wekugadzikana kwepanyama uye chaizvoizvo akava nemigumisiro yekugadzikana kwepfungwa nekuvandudza kupembera.
Chidzidzo chechitatu chakawana kupora kwakasimba kwakakurudzirwa lactic acid kushandiswa uye kwakabatsira kubhururuka nokukurumidza.
(3) Nhaurirano yakawanda ndeyekuti basa rakadzika-simba rinobatsira kupararira kweropa iro, iro rinobatsira kubvisa lactic acid kubva mumuviri. Kutsika-simba kushandiswa kunoratidzika kunoratidzika kunonyanya kuderedza kuwedzerwa ropa lactate uye kukurumidza musisi kugona. Zvisinei, vose vanobvumirana kuti zvimwe zvidzidzo zvinodiwa kuti tive nemhinduro yakajeka pamusoro penzira yakanakisisa yekudzoka kubva pakuita basa rakaoma.
The Bottom Line
Kuzorora kwekushanda kunoratidzika kubvumira mutambi kumuviri uye mupfungwa kugadzikana kubva pamatambudziko ekurovedza nekukwikwidzana apo vachiri kuchengetedza maitiro ehutano. Icho chinova chikamu chechimwe chezvikwata zvekudzidzisa zvakawanda uye chinoratidzika kuti chinopa humwe rubatsiro pane kukuvara. Chimbofunga kuwedzera zvishoma zviri nyore, zvishoma-masimba mashandisirwo ako kunotevera-kukwikwidzana kuronga hurongwa uye ona kana iwe unonzwa zviri nani nekukurumidza.
Kunobva:
(1) Migumisiro yekugadzirisa kupora pa plasma lactate uye simba revanaerobic rinotevera kudzokorora kwakasimba. Ahmaidi S, Granier P, Taoutaou Z, Mercier J, Dubouchaud H, Prefaut C. Mishonga & Sayenzi Mumitambo & Kuita. 1996 Apr; 28 (4): 450-6. PMID: 8778550
(2) Migumisiro yekuisa maitiro mashoma ekugadzirisa munguva yekudzorera mushure mekugadzira mutsara. M Suzuki, T Umeda, S Nakaji, T Shimoyama, T Mashiko, uye K Sugawara, British Journal of Sports Medicine, 2004 38: 436-440.
(3) Kubudiswa Kwemagetsi Ropa Kushandisa Kusanganiswa KweMisanganiswa uye Kubudirira Kubudirira. Micklewright, D P. 1; Batsirwa, R FACSM 1; Gladwell, V 1; Sellens, M H. Mishonga & Science mune zveMutambo & Kudzidzira. 35 (5) Kuwedzera 1: S317, May 2003.