Zvidzidzo zvinoti kushambadza kunogona kuderedza musuru urombo
Pamugumo wemakwikwi ose emakwikwi orhafu, munoona tambo yemisasa yekushambadza yakagadzirirwa uye racers vakazvigadzirira kurapwa. Asi iyo mitambo inoshambadza mushure mekunyatsodzika muviri kwekudzidzira muviri kukurumidza musero kugona? Inoita kuti kuderedza kunonoka kunotanga musimba kuora (DOMS) here? Kunyange zvazvo vatambi vemarudzi ose vanoshandisa mitambo yekushambadzira, tsvakurudzo yakaoma kune kana uye inoshanda sei zvishoma.
Mitambo Kushamba Zvichida Kunokonzera Muscle Soreness
Kana iwe ukashamisika kana uchizvibata iwe kugovera mushure mushure mokutamba nhangemutange kana kushanda zvakaoma, uchapupu huri nani ndehukuti hunogona kuderedza kusuruvara kwako. Kuongorora kwemakiriniki ekuedzwa kwakaita kuti kune humwe uchapupu hwokuti mitambo yekudzikisa inoderedza kunonoka kunotanga kusuruvara kunetseka. Kuwana musasa kuisa mushure mushure mekumhanya kunogona kureva mashoma mashoma mumazuva anotevera. Chimwe chekudzokorora chakawana uchapupu hwekuti kushambadzira kwakashanda apo dzimwe nzira dzinowanzoshandiswa dzekugunzva, kutambanudza uye kuita zvishoma-kushanda muviri hakuna kumbova nemigumisiro. Havana kugona kuziva kuti nguva yakakodzera ndeikuita kuisa muviri kana kana imwe mhando yekushambadza yakanakisisa.
Kuchengetedza Masaiti Kubatsira Kudzorera kweKushanda?
Dare rejeri rinenge risiri kunze sokunge kuti mitambo yemisasa inobatsira mishonga yako kukurumidza kukurumidza. Icho uchapupu kubva kune dzimwe nyaya dzichienderana nemisarudzo yakarongeka yakasarudzwa inoratidza kana kusina kuitika kana chimwe chinhu chinoita pakuita kuti kugadziriswa.
Chidzidzo che2008 neOhio State University vakatsvakurudza vakawana uchapupu hwekuti kuSwedish massage yakagadzirisa nguva yakatora kuti musuru udzoke uye hutema hwakakonzerwa hwakanga husina kukuvadza uye huchapupu hushoma hwokuputika nekuputika. Chidzidzo chemazuva mana chakaitwa pamarara panzvimbo pevanhu. Vakanga vakaderedzwa uye misimba yavo yakaiswa kuburikidza nekuenzanisa.
Iko boka rekuedza rerurabhu rakabva ragamuchira kurasikirwa kwakaenzaniswa apo boka rekutonga harina kuunganidza massage. Iyo inoshambadza yakatevedzera maSwedage maitiro evanhu, ayo anozivikanwa zvikuru pamitambo yekushambadza nehurefu kwenguva refu, kubvongodza, kupesana, uye kubatana. Mushure mekuvhima uye kushambadza, vatsvakurudzi vakaedza mishonga yemisumbu yemhuka dzose. Izvo tsvina yakaedzwa ndiyo anterior tibialis, iyo iri mukati mevanhu ndiyo mutsara unonyanya kunetseka pamusoro pekunetseka kukuru apo iwe unotanga kana kuchinja purogiramu yako yekufamba.
Kusiyana kwemasimba ekudzosa pakati pemisungo yakakosha yakanga yakakosha - 60% simba zvichienzaniswa ne15% yekusasvibiswa kwemisungo. Vatsvakurudzi vakaona zvakare kuti misungo yakakonzerwa nehutachiona yakanga isina zviduku zvakasvibiswa nemasikisi uye hapana chiratidzo chemasero machena aripo aripo kugadzirisa misi yakaipa. Misungo yakakonzerwa yakaratidza chiduku chiduku chekudzivirira, ichiyera masere 8% pasi peasina kuiswa maziso.
Pakupedzisira Kudzidza Kwevanhu Hauna kuwana Chigadziro Chekudzorera
Kunyange zvazvo mararamiro akaratidza zvimwe zviitiko zvekuvandudza mishonga yekudzoka kubva pakupisa, kuongorora kwekare kwevanhu vanofambisa mabhasikoro yakabudiswa mumagazini yaApril 2004 yeBritain Journal yemutambo wemishonga yakagumisa kuti kwakanga kusingagoni kuenzanisa mukugona kwemitsipa yavo yemakumbo kuita kana yekumhanya kwemheto kana kuzorora.
Asi vafambisi vemabhatisheni vaiti vasanyanya kuneta mushure mekusiyiwa.
Iwe Unofanirwa Kuwana Kupisa Kwemitambo Here?
Vatambi vekufamba kwehafu ye marathon kana marathon vanogona kubatsirwa nemitambo yekushambadzira mushure mekushanda kwavo kwenguva yakareba kana bedzi kuti kuderedza kusuruvara kunetseka. Iwe unogona kuwana unyanzvi hwekusimbisa hurasi munzvimbo yako. Imwe nzira inodhura ndeyokudzidzisa shamwari yako yekufamba kana mudzimai wako kushandisa mashandisi eSweden maitiro akaoma. Kushandisa purogiramu yekuputika kuti uite massage kunogonawo kuva nzira isingadhuri yekuwana zvakakosha zvekudzikisa.
Sources:
Butterfield TA, Zhao Y, Agarwal S, Haq F, Best TM. "Cyclic compressive loading inobatsira kudzikinura mushure mekuita basa rekuita." Med Sci Sports Exerc. 2008 Jul; 40 (7): 1289-96.
A Robertson, JM Watt, SDR Galloway. "Migumisiro yegumbo rinokonzera mitsipa yekudzoka kubva pakukwirira kwebhasikoro." Br J Sports Med 2004; 38: 173-176.
Best TM, Hunter R, Wilcox A, Haq F. "Kubudirira kwemitambo yekushambadzira kwekugadzirisa maronda emakumbo kubva pakuita basa rakaoma." Clin J Sport Med. 2008 Sep; 18 (5): 446-60. doi: 10.1097 / JSM.0b013e31818837a1.
Rui Torresa, Fernando Ribeiroa, José Alberto Duartec, Jan MH Cabrid. "Uchapupu hwehupindiro hwepotheotherapeutic hunoshandiswa iye zvino mushure mekuvhima-kunokonzerwa nemasero ekukuvadza: Kuongorora kwehutano uye meta-analysis." Kurapa Kwepanyama muMutauro Volume 13, Issue 2, Chivabvu 2012, Mapeji 101-114.