Kuti uwanezve mushure mekunge kwenguva yakareba, kushanda nesimba kwakaoma, kana kuti rudzi, hapana chinotema bhati yekushambisa. Kunyura mumubhati wakazadzwa nemvura nechando kunobatsira kuderedza kuputika kwemasumbu nemajoini, kubvisa kusuruvara, nekukurumidza kupora kwako. Heino nzira yekutora bhati yewaini.
Zvaunoda
- Tubhu: Iri haisi mvura inotonhora, iwe unoda tub. Dumba rinotonhora raizove rakakura kukubvumira kuti udzikise kutonhora kunyanya nechando.
- Mvura inotonhora: Izvi zvinofanira kunge zviri nyore kuuya, asi kana uri munharaunda ine mitemo yemvura, kuzadza bhati kunoshandisa mvura yakawanda kupfuura kushamba.
- Vaviri 5-pound mabhasi echando. Izvo zvinopfuura firiji yako inogona kunge iri mune icemaker yayo, saka iwe unofanira kuitora muchitoro.
Matanho
Nguva yakanakisisa yekuita bhati yekushambidza inokurumidza mushure mokunge wapedza nguva refu kana kuti nhangemutange. Kumirira kwenguva yakareba kunogona kuderedza migumisiro yekushambisa kwechando. Kana iwe usingadi chaizvo kutonhora, zvakanaka kuti upinde mubhuku rinopfeka mabheji anotsvaga kana mashupirati uye sweatshirt kana tirasi (yakapoteredzwa muviri wako wepamusoro). Iwe uchiri kuwanikwa zvakafanana. Vamwe vanomhanya vanodawo kutora chokoti yakatsva, tei, kana kofi sezvavanenge vachichera.
- Zadza bhajiro yako nemvura inotonhorera, uye zvishoma nezvishoma upinde. Rega muviri wako uchinje kune kutonhora. (Cherechedza: Kana mumwe munhu ari kumba, ungada kuvanyevera kuti vanganzwe kuchema kunouya kubva mudzimba yekushambidzira. Vabvumirei kuti makanaka-kungotonhora!) Kupisa kunofanira kuva pakati pe50 ne 59 degrees-chero yakazara kupfuura 50 degrees uye ruzivo rwako ruchava rwakaipisisa, pasina humwe humwe hunoonekwa huripo.
- Dump one 5-pound bag of ice (kana kuti masereti mashomanana echando) mubhu. Kana iwe uchikwanisa kutsungirira izvozvo, dura imwe 5-pound bag of ice mubhu. (Zvakare, nyevero kumhuri kana vavakidzani inobatsira chikamu ichi.) Kana iwe usingakwanise kutsungirira iri ravha, gara uine mubhati yakazara nemvura inotonhora. Zvikomborero zvichave zvakafanana.
- Ramba uri mumubhedha kwemaminitsi gumi. Kana iwe uchinzwa usisina simba, enda nokukurumidza.
Contraindications
Kana iwe uine chirwere chipi chinogona kuwedzera kukurudzirwa nekusviba kunotonhora, usatora bhati yekushambisa. Taura nachiremba wako usati waipa kuedza kana iwe uine chirwere chekurapa.
Dare rejeri rinenge risiri kunze kana kana kushambira kunotonhora kukurumidza kupora . Dzimwe nyanzvi dzinoona kuti dzinobatsira mukuderedza nguva yekugadzirisa, asi vamwe havawani kusiyana kwakakosha mukuderedza kusuruvara kwemaviri kana kudzokazve simba kana kuti mararamiro ekufamba. Shandisa iwe pachako kutonga sekunge kuti inonzwa zvakanaka kwauri. Icho chakanaka kudzivisa kushambidza kunopisa mushure mekushanda zvakaoma.
> Sour > these:
Glasgow PD, Ferris R, Bleakley CM. Kumvura yakasviba mumvura mumutungamiri wekurumidza kunonoka-kusvibisa kusuruvara kwemuviri: inokosha here? Chiedzo chinongorongedzwa zvisiri nyore. Phys Ther Sport. 2014 Nov; 15 (4): 228-33. doi: 10.1016 / j.ptsp.2014.01.002.
Hausswirth C, Louis J, Bieuzen F, Pournot H, Fournier J, Filliard JR, Brisswalter J. Migumisiro yomuviri-body cryotherapy vs. kure-infrared uye kutadza kusarudzwa kubva mukurovedza-kunokonzerwa nemisungo mumakwikwi akadzidziswa. PLoS One. 2011; 6 (12): e27749. doi: 10.1371 / magazini.pone.0027749.