Ice Massage ndiyo imwe yenzira dzakanakisisa dzekurapa kuora kwemavara
Kukuvadza kwemajeri kunogona kuva imwe yezvinonyanya kukosha matanho ekurapa kwekukuvadza kwakanyanya sekurapa uye kushungurudza , kukuvadzwa kwepamusoro, kushungurudza uye kuputika .
Nei Chikafu Chine Mwero Wakaoma Kukuvara?
Kushandisa kwechando kumusana unovaraidza kunogona kubatsira kuderedza kuzvimba nekuputika nekuderedza kuerera kweropa kunzvimbo yakakuvara. Ice inopawo zororo rinosuruvarisa kwenguva pfupi mushure mekukuvara kwakanyanya kana kunetseka.
Kuti uwane mugumisiro wakanakisisa, zvakakosha kuvhara kukuvara mukati maawa makumi maviri mushure mekukuvara, musati mutezo uchisvika mberi.
Ice inoripira iyo inoderedza kutonhora kwemashupu akakuvara nemadhigiri 10 kusvika ku15 kwenguva shoma, yakadzokororwa zvakare inoita seine mhinduro dzakanakisisa.
Nokuda Kwokunyora Mucheka Mucheka, Ice Inoshambadza Ikanakisisa
Ice inoshambadza ndiyo nzira yakanakisisa yekushandisa kirasi kune kukuvara. Tsvakurudzo ine chokuita nekushandiswa kwechando pakukuvadzwa kwemaviri anoramba ichitsigira zvinotevera zvinotungamira zvekugadzirisa kukuvara. Aya matanho anokonzera mhinduro dzakanakisisa dzekurapa kwezvizhinji zvekukuvara kwemitambo.
Nzira Yekuita Inga Ice Kuchechera
Nzira iri nyore yekuita mazai echando pakukuvadzwa ndeyokusasa mvura mukapu kadiki. Bvisai mukombe kuti muve pachena. Nekukuvara kwemuviri chikamu chakakwirira pamusoro pemoyo (kana zvichikwanisika) kuderedza kuzvimba, kuchenesa nzvimbo yakakakuvara. Ramba uchifambisa ichando mukufamba kweropa kwemaminitsi gumi; usambozvibata pane imwe nzvimbo.
Sezvo mazaya echando anyauka, gurusa pasi mativi emukombe kuti aise pachena iyo yose yechando.
Zano : Saka iwe unogara uine nzira yakanakisisa yokuita kuisa mazai echando, chengeta makapu mapepa akazara nemvura mufiriji yako.
Iwe Unofanira Kuzviita Kazhinji Sei?
Kushandiswa kwakanyanya uye kwakachengeteka kwechando kwakawanikwa nekunyorerwa kwekuita kwemaminitsi gumi panguva.
Bvumira chikamu chakakuvara chikamu kuti chinopisa kweawa rinotanga usati wadzokorora kuchenesa kwechando. Kushandisa zvinodzokorora, panzvimbo yekuenderera mberi, ice inoshandiswa inobatsira kuchengetedza kuderedzwa kwemasikirwo asingasvibisi ganda. Inobvumirawo kutonhorera kweganda kunze kwekuti vadzokere kune yakasununguka apo kudzika kwemasvikiro ekudzikisa kunoramba kuri pasi.
Unofanira Kuzviita Rakareba Sei?
Nguva yakawandisa iwe uchienderera mberi nehuji hwekushambadzira hunoenderana nehuwandu hwekutambudzika uye kuzvikudza iwe, uwandu hwekukuvara uye iwe pachako unofarira. Muzvinyorwa, kudzokorora mazai echando 3 kusvika ku5 pazuva pazuva maawa 24 kusvika ku 48 anobatsira. Pashure pemaminitsi 48, pane uchapupu hushoma hwokuti kuvhiringidza kukuvara kuchavandudza nguva yako yekuporesa .
Manyevero uye Kuchenjerera
Kurwisa kukuvara kwenguva yakareba kunogona kukonzera kumwe kukuvadzwa kwezvinyama zviduku, uye zvinoguma nekuita chisando.
Ramba uchiyeuka kuti mafungiro ako uye motokari zvinoshandawo mushure mekurapa kwechando, saka unogona kuve wakanyanya kukuvadzwa kwemaminitsi makumi matatu mushure mekurapa. Nokuda kwechikonzero ichi, usapedza kushandisa muviri wakakuvadzwa chikamu kusvikira mhuka yakanyoroveswa zvakare (inenge awa imwe).
Mimwe nzira dzekushandisa majoka
Kana iwe usingadi kushandisa mazai echando, unogona kushandisa chikwama chiduku chesiza rakapwanyika, pepa yemazai echando kana kuti yekutengeserana ice pack kuti isvike kukuvara kwako.
Nezvo izvi zvingasarudzwa, chero bedzi iwe uine tambo shoma kana imwe chidziviriro chekudzivirira pakati peganda rako neaini, iwe unogona kubva muvharaji panzvimbo panzvimbo kwemaminitsi gumi nemashanu panguva. Zvakare, chenjerera kuti urege kurega kuti ice rinogara paganda - kana kuti ramba richiendesa ice kana kushandisa tambo tsvuku pakati pechando neganda.
Sources:
Hubbard TJ, Denegar CR. "Ko Cryotherapy Inovandudza Migumisiro Nekunyora Kwemishonga Inokuvadza Here?" J Athl Train. 2004 Sep; 39 (3): 278-279.
MacAuley, DC. Ice therapy: kunaka kwakadini? International Journal of Sports Med 2001 Jul; 22 (5): 379-84