Ice Bath uye Kuvandudza Maitiro
Kutora mushure mokushanda mumvura yekushambidza kwechando (bhati ye12 kusvika kune 15 degrees Celsius mvura yechando) inowanzoita pakati pevatambi vakawanda senzira yekudzoka nokukurumidzira, uye kuderedza kurwadziwa kwemasisita uye kuora mwoyo mushure mekudzidzira kwakadzidza mashizha kana makwikwi.
Kunze kwekushambidza kwechando, vamwe vatambi vanoshandisa uye vanopikisa mvura therapy (kushandura pakati pemvura inotonhora nemvura inodziya) kuti vawane zvakafanana.
Kubva kune vashandi vemakwikwi kune vakawanda vanogadzira rugby uye vatambi vebhola, mushure mekushanda kwechando yekushambadzira inowanzoita tsika.
Saka, vanoshanda zvechokwadi here? Uye tsvakurudzo inoti chii pamusoro pezvakanaka uye zvakanakira kutora bhati yekushambidzira mushure mokuvhiya?
Dzidziso Inotevera Cold Immersion Mushure mekudzidzira
Dzidziso yechando yakashambadza inobatanidza chokwadi chokuti kunyatsokura muviri kunokonzera kushungurudzika kwema micro-trauma, kana kuti misodzi mishoma mumashuga emasumbu. Izvi zvinokanganisa musuru kwete kungoita kuti misi yese yese iite basa uye inobatsira kugadzirisa kukanganisa uye kusimbisa masimba ( musimba hypertrophy ), asi iyo inobatanidza nekudzivirira kunotanga kurwadziwa kwepfungwa uye kusuruvara (DOMS) , iyo inowanikwa pakati pemaminitsi makumi maviri namasere nemaviri mushure mekuita maitiro.
Bhati yekushambidzika yakatendwa ku:
- Kuvhara midziyo yeropa nemishonga yakasvibiswa, sezvinoitwa lactic acid , kunze kwemaviri akabatwa
- Deredza kuderedza kushandiswa kwemagetsi uye kuderedza mitemo yehutano
- Deredza kudengenyeka uye kurasa kwemaviri
Zvadaro, nekugadzirisa, kuwedzerwa kweropa kuderera kwakatendwa kuti kukurumidze kupararira, uyezve, kunatsiridza mushonga wekuporesa.
Kunyange zvazvo pasina purogiramu yemazuva ano inosvika nguva yakakodzera uye kutonhora kwemvura inotonhorera inopisa, vatambi vakawanda kana vadzidzisi vanoishandisa vanoshandisa kutonhora kwemvura pakati pe12 kusvika 15 degrees Celsius uye nguva yekudiridza ye5 kusvika kune gumi uye dzimwe nguva kusvika kumaminitsi makumi maviri.
Saka, nechocho chikonzero ichocho chiri mumvura inotonhorera kumvura yekudzidzira kupora, kutsvakurudza kwakagadzikana pamusoro pezvakanaka, nguva uye nguva yakakwana uye kutonhorera ichiri nzira dziri kure.
Tsanangudzo yeSayenzi Inobatsira uye Inyanzvi yeBlue Baths
Pane zvidzidzo izvo zvakatarisa migumisiro yechando yekushambidza, mvura inonaya inonyorera uye kusiyanisa mvura inorapa maitiro ekugadzirisa muviri uye kusuruvara kunetseka, zvizhinji zvinopa zvisinganzwisisiki kana zvinopesana nezviwanikwa.
Ongororo dzekutsvakurudza munguva pfupi yapfuura dzakaratidza kuti misungo yemaziso nokukurumidza mushure mekuita maitiro akawanda ekudzivirira kuputika, uye chaizvoizvo yakadzivirira musimba fiber kukura uye chaizvoizvo kunonoka kusvibiswa kwemisi. Izvi zvingava nhau dzakaipa kune vatambi vari kuedza kuwedzera ukuru hwemasumbu uye simba.
Imwe yedzidzo yakabudiswa muna 2007 British Journal yemutambo wemishonga yakawana kuti kubhabhatidza kwemvura-mvura inopa mvura isina chairo uye, zvechokwadi, inogona kuwedzera mushure mekunyora muviri mushure mushure mekurema muviri kudzidziswa. Muchidzidzo ichi vatsvakurudzi vakafananidza 1-min mumvura yekugeza (5 degrees Celsius) kana kushambidza tepid (24 degrees Celsius) mushure mekushanda kwakasimba .
Vakaona kuti vatambi vaishandisa mabhati ekugezera aya vakashuma musiyano muhutano hwemumuviri wakadai sekuputika kana unyoro.
Vatambi vakaita, zvisinei, vanorondedzera kurwadziwa kwemakumbo mangwana zuva rakatevera, pavanenge vachibva kune imwe nzvimbo vachigadzika pane avo vakanga vane mvura yakashambidzwa yekugeza mabhati. Maererano nevatsvakurudzi, "Kubhabhatidza-mvura mumvura hakubatsiri kune marwadzo, kuvhuvhuta, simba reyometric uye basa, uye chaizvoizvo zvinogona kuita kuti vatambi vakawanda vaoremerwe zuva rakatevera."
Muna 2007, chidzidzo chinobva ku Journal of Strength uye Conditioning Research chakatarisa zvinoitika pakusiyanisa mvura therapy pakunonoka kutanga kushungurudzika kwepfungwa mushure mekunyanyisa kwemajairo ekudhinda. Vakawana kuduku kuduku, uye kudzorerwa nekukurumidza, kwesimba uye simba kune vavatambi vachishandisa kusiyana kweairatira mvura kune avo vachishandisa kusagadzikana.
Pakupedzisira, chidzidzo kubva munaJuly 2008 nyaya yeInternational Journal of Sports Medicine yakawana mvura inotonhorera nekunyanganisa mvura inorapwa inogona kubatsira kupora kubva pfupi pfupi, kana panguva dzezviitiko zvakadai semadzinza epakati apo vatambi vanodzokorora kushanda nesimba kwemazuva mashoma. Muchidzidzo ichi, vatsvakurudzi vaiva nevatasvi vemabhiza vakapedzisa vhiki yekudzidzira zuva nezuva maitiro. Mushure mekuita basa rimwe nerimwe, vakashandisa imwe yemhando dzakasiyana dzakasiyana dzekudzidzira uye vakatora mazuva mapfumbamwe kuenda pakati pevhiki yega yega yekushanda.
Nzira idzi dzokugadzirisa dzinosanganisira:
- Kudimburirwa mu 15 degree C (59 degree F) mudziyo kwemaminitsi gumi nemana;
- Kudimburirwa muna 38 digita C (100.4 degree F) mvura kwemaminitsi gumi nemana;
- Kusiyana pakati pemvura inotonhorera uye inopisa maminitsi gumi nemaminetsi gumi;
- Maminitsi 14 ekuzorora zvakakwana.
Vakashuma kuti mabhasikoro aya akaita zviri nani mumafrint uye nguva yekuedza pashure pokunge mvura yakanyanyisa yemvura ichidimbura uye yakasiyana-siyana nemvura inorapa, asi kushanda kwavo kwakaramba nemadziro ehuni anopisa nekuzorora zvakakwana.
Pasi Pano - Ice Baths Inopa Zvikwereti Zvikwereti ZveVatambi
Kunyange zvakadaro, zvakajeka kuti kutsvakurudza kwakawanda kunodiwa musati mhedziso yakasimba inogona kusvika, kusvika ikozvino mashoko aripo anoratidza zvinotevera:
- Kushanda kugadzirisa kunowanzogamuchirwa sehutano hwegoridhe, uye zviri pachena, nzira yakanakisisa yokugadzirisa mushure mekushanda zvakaoma.
- Kumvura yakasvibiswa mumvura mushure mekushanda zvakaomarara kune imwe nguva inopa rubatsiro rwekunonoka kwenguva pfupi uye inogona, chaizvoizvo, kubatsira kugadzirisa-kunyanya mutambi wacho anoziva kuti akawana zvakanyanya kukurumidza.
- Mvura inotonhora inoshandiswa uye mvura yakadziya yekushambidzika (kontati yemvura inonzi therapy), inogona kubatsira vatambi kunzwa sevari nani uye kupa chirwere chinorwadza kwenguva pfupi.
- Bhati dzekushambidzira hazvidiwi; mabhati emvura inotonhorera (24 degrees Celsius) akanaka uye zvichida zviri nani, kupfuura mabhati ekugezera.
- Kunyanya kupora (kuzorora zvakakwana) haisi nzira inobatsira yekuwanazve.
- Zvitsva zvinopisa mushure mekunyora muviri zvakasimba zvinogona kuita kuti muviri urege kupora.
Kana Iwe Uchishandisa Bhati Bhati, Heino Maitiro Okuzviita
Kana iwe uchizoedza kuchenesa kana kunotonhorera mumvura shure kwekurovedza muviri, usapfuura. Maminitsi gumi gumi achizorora mumadhigirii 15 Celsius mvura inofanira kuva nenguva yakakwana yekuwana rubatsiro uye kudzivisa njodzi. Nokuti inotonho inogona kuita kuti mishonga ive yakaoma uye yakaoma, iri pfungwa yakanaka yekudziya zvakakwana mushure memaminitsi makumi matatu kusvika makumi matanhatu gare gare nemvura inotonhora kana inwiwa inopisa.
Kusiyana kweMvura Therapy (Hot-Cold Bath)
Kana uchida kushandura kushambidzira kunotonhora uye kunotonhora, nzira inowanzobatanidza inosanganisira miniti imwe muchitonho (10-15 degrees Celsius) uye maminitsi maviri moto unopisa (anenge 37-40 degrees Celsius), anodzokororwa kanenge katatu.
Pasinei nokuti sayenzi inotsigira bhati yekushambidzira inyanzvi kana kwete, vatambi vakawanda vanopika kuti bhati yekushambidzira mushure mekudzidziswa kwakasimba kunovabatsira kuti vadzoke nokukurumidza, kudzivirira kukuvara uye kungonzwa kunzwa zviri nani.
Sources
> LA Roberts, uye al., Kubva shure-kutora mvura inonyorera mvura inonamatira inoita kuti zviratidzo zvinoshamisa zvevanabolic zviratidze uye kushandura kwenguva yakareba mumisumbu kuti dzive nesimba rokudzidzisa. J Physiol 593.18 (2015) pp 4285-4301
> Vaile, J .; Halson, S ;; Gill, N .; Dawson, B., Chiitiko cheHydrotherapy pakudzorera kubva kuneta. Int'l J. Sports Medicine, July 2008.
> Kylie Louise Sellwood, et al. Iko-mvura inonyoreswa uye kunonoka-kusvibiswa kwemisungo kunetseka: muedzo unongorongedzwa nemaitiro Br. J. Sports Med., Gunyana 2007.
> Vaile JM, Gill ND, Blazevich AJ. Mhedzisiro yekusiyanisa mvura inoratidzira pane zviratidzo zvekurumidzika kunotanga kusuruvara kunetseka. J Strength Cond Res. 2007 Aug; 21 (3): 697-702.