Kuchengetedza, Kutengesa, uye Zvimwe
Kunoita mhuru yemakumbo ndiyo dambudziko rinowanikwa kune vanomhanya. Iwe uchanzwa uchisimbiswa zvishoma nezvishoma mumatumbu ako emhuru paunenge uchimhanya. Dzimwe nguva marwadzo achabva apera paanenge achimhanya asi anodzoka shure mushure mokunge makamira.
Cause of Tight Nyama Muscle
Kuita mhuru dzemakumbo zvinowanzokonzerwa nekuwedzera mileage yako nokukurumidza uye / kana kusatambanudza zvakanaka. Zvinogonawo kuva mugumisiro wekugara uchishanda zvakaoma kana kwenguva refu zvakare usingatori nguva yekuzorora yakakwana pakati pekushanda.
Dzimwe nguva ivo vanokonzerwa nedambudziko re biomechanical rinogona kugadziriswa nekodzero dzekushanda shangu kana mazita.
Mishonga yeTight Calf Muscles
Hezvino izvo zvaunogona kuita kumatare akaoma:
- Kutarisa kana iwe uchinzwa mutsara : Kana mhuru yemhuru kana kuti kusungwa kunowira pakati pekumhanya, kutambanudza musuru ndiyo yakanakisisa yakagadziriswa pakarepo. Tsvaga chibvumirano uye wozorora mberi kwegumbo iro riri kupwanya pamakumbo. Guritsa zvishoma zvitsitsinho kubva pachibvumirano uye ubate kwemasekondi makumi matatu. Kana mhuru yako ikatanga kutora, iwe unogona kuchenesa nzvimbo yacho. Kushandiswa kwekupisa kunogonawo kubatsira kusunungurwa kwechikafu. Usadzokerazve kumhanya kwako kana iwe une simba rakasimba.
- Zvinwiwa zvemitambo kana mucheke wekaseti weganda : Kuderedza mvura uye kurasikirwa kwemunyu nekuda kwekutuka panguva yekumhanya kunogona kupa mhuru yemakumbo makumbo. Kunwa doro rinoshandiswa ne electrolyte rinogona kubatsira. Vamwe vanomhanya vanopika nemucheka wekudya, uyo ane sodium uye vhiniga. Kunyange zvazvo inowanzoshandiswa, kubudirira kwehupfuu jisi hachisati kwasimbiswa nekutsvakurudza.
- Kuchengetedza : Mushure mokumhanya, imwe yenzira dzakanakisisa dzokurapa mishonga yakasimba yemhuru ndeyokuona mitambo yekurapa murapi kana mupfupa wepanyama nokuda kwehutachi hwemaviri.
- Kuzvichenesa : Kana iwe usina mari kana nguva yeunyanzvi hwekushambadzira, iwe unogonawo kuzviita pamusasa pamba uchishandisa chifukidzo chekusikisa sebhasi rekusimbisa kana kupisa. Iwe unogona kushandisa kunyange tennis ibhola kana gorofu sechikwata chekusimbisa kuti ushande zvakaoma mumhuru dzako. Rara pasi pabhola ugoisa ipapo pedyo apo iwe unonzwa uine hutanda hwakaoma kana musisvo. Iwe zvino shandisa uremu hwemuviri wako kuti ushandise kushanda kwakasimba uye udzoke shure uye mberi pane bhora kwemaminitsi mashomanana.
- Kudzidzira kwakasimba uye kusimbisa : Unofanirwawo kuva nechokwadi kuti uri kutambanudza mhuru dzako (pasina marwadzo) nekusimbisa mhuru dzako. Iwe unogona kuita zvidzidzo zvakajeka zvakadai sezvigunwe zvinomuka uye chitsitsinho chinomutsa. Yoga inobatsira zvikuru kumhanyi ari kusangana nesimba.
- Tora shangu dzakakodzera : Kana usati watoenda, endai kune imwe nzvimbo yakachengetedzwa yakawanda kuti uone kuti uri kupfeka shangu dzakanaka dzinoshandisa tsoka dzako. Kana urombo hunoenderera mberi kwevhiki dzinopfuura mbiri, ita sangano nechiremba wemitambo.
Kudzivirirwa kweTight Nyama Misungo
Mhuru mhuru inonyanya kuodzwa kukuvadza, saka iva nechokwadi kuti hauna kuwedzera mileage yako kana kukurumidza zvikuru. Unofanirwa kuwedzera mairenda ako evhiki nevhiki pasina kana 10 muzana vhiki imwe neimwe.
Kudzimisa-mhanya musati mhanya nokuita kufamba kwenguva pfupi, kutamba nyore nyore, kana kudziya-kudzidzira kunokosha zvakare, saka mhuru dzemhuru dzenyu dzinodziyirwa musati matanga kuisa kudzvinyirira kukuru pamusoro pavo. Uyewo, iva nechokwadi chokuti iwe unotenderera kutora mhuru dzako mushure mokumhanya. Shenjerera uye usapfuurira paunowedzera ruzivo rwechikomo mukati mako, sezvo kushanda makomo akawanda kunogona kutungamirira kumatare akaoma.
> Sources:
> Mvura inopisa: Kutsigira kwekutanga. Mayo Clinic. https://www.mayoclinic.org/first-aid/first-aid-heat-cramps/basics/art-20056669.
> Muscle Cramp. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc-20350820.
> Mckenney MA, Miller KC, Deal JE, Bindu-Robinson JA, Rhee YS. Plasma uye Electrolyte Kuchinja Mukushandisa Vanhu Mushure meKudya kweMatrice akawanda ePikle Juice. Zvinyorwa zveAcletic Training . 2015; 50 (2): 141-146. doi: 10.4085 / 1062-6050-50.2.07.