Nokuba ice maqula ukunceda abadlali?

Iimbaleki abakwinqanaba eliphezulu, Siqinisekile ukuba emva komdlalo onzima izihlunu ediniwe ukuncedisa ekwakhiweni ngokutsha ngumkhenkce webhate. Ngokwamkela iiholide Olimpiki indoda efuna undikho, winner Grand Slam yentenetya umdlali Endi Marrey. kwangaphambi kokuba uyakwazi ukuba ekhwela encotsheni rankings ATP, emva komdlalo zonke wenza ngokulandelelana efanayo yezenzo: ishawa efudumeleyo - kwa- light - usele amanzi - yokuthanjiswa - i ice bath imizuzu-8.

Iqondo lobushushu amanzi ngokupheleleyo

Kakade ke, lo ebhafini lwehlabathi racquet yokuqala lizaliswe ngamanzi ngentla 0 Degrees Celsius. Iqondo eliphezulu fluid lobushushu 8-10 degrees i waseBritani wathi. Ngaphezu ibekwe kule ice emanzini omkhenkce. Loo indlela ukuntywiliselwa kuthathwa ukuba babe nokuthantamisa. Endi Marrey - alikho womdlali kuphela abaqeqeshiweyo abaqhuba ukubuyisela usebenzisa ukuntywiliselwa umzimba emanzini ice. Ngoko wenza womdlali-semiborka Jessica Ennis-Hill. Kuphela endaweni intombazana webhate usebenzisa enkunkumeni engenanto (kwindawo nkqo kulula ukususa uxinezeleko ukudumba iinyawo).

Ngaba uthetha malunga ngempumelelo luncedo le ndlela?

Ukuba ukhangela izihloko kweembaleki eziziingangamsha, mhlawumbi akuyi kuba Akuthandabuzeki ukuba indlela ukuchacha abawukhethileyo kuphela elichanekileyo. Kuphela ngoku, izazinzulu akakwazi ukunika impendulo ecacileyo malunga nokusetyenziswa kweenkqubo ice achache. Ngenxa yezizathu njongo, kule ndawo kukhona uphando encinane kakhulu. Okwangoku, ihlabathi lezemidlalo yahlulwa nkampu ephikisayo ezimbini: abaxhasi kunye ziintshaba ezingenanceba ice maqula.

Ukususela ngokombono abaxhasi indlela

Abaxhasi le ndlela zigxininisa amancedo ebandayo. Ngoko ke, abaninzi kuthi zisetyenziswa ukuba isicelo ngumkhenkce kwisayithi yokwenzakala okanye yokwenzakala ukubambezela ukuhamba kwegazi kunye nokuthintela ukuyilwa ukutyumka okanye ukudumba. Kwakhona, le nkqubo elula ngokwenene iqulethe isiphumo iintlungu ukukhanya. Ngoko ke akukho mfihlakalo ukuba zomzimba womdlali emva isiqalo olunzima abanengxaki sindisa kakhulu. Ukongeza ubungqongqo esihlunwini, iimbaleki rhoqo ukufumana microdamages, leyo ke ukuqala yokwenzakala kakhulu. Ice bath kunceda ukwehlisa ukuhamba kwegazi kunye nokuvala ukudumba izihlunu. Kakade ke, akusoloko eziyimfuneko ukuqabelisa emanzini. Umzekelo, iimbaleki okanye abadlali bebhola ngakumbi ukuba alunikele unyawo.

Ngokwembono yabadlali

Ukuba umntu avareji kumkhupha umlenze ngempazamo, umkhenkce iqinisekisa isiqabu le midlalo recovery cool kunokuphumela nokulimala. Zeziphi izizathu ezikhokelela abachasi ice maqula? Enyanisweni, ukongezelela ekulweni nangokurhala, sehlise flow igazi evusa ukuhla kakhulu ngakwicala leeprothini yokuqaphela. Oku kuthetha ukuba uJessica Ennis-Hill kufuneka asebenze nzima ku ejimini. Oku kufuneka kukhunjulwe yi bodybuilders, amateurs ngokwabo ngubani amisele iinkqubo okubuyisela. Kungenjalo nokuphakamisa weight ukuzilolonga akayi kuyitshabalalisa isiphumo efanelekileyo. Emva ukudumba emva kwesikolo ku ejimini kulo mzekelo bebodwa uyakwazi endaweni nokufunyanwa.

Ukufunda usebenzisa amachiza anti-ukudumba

Ngaphandle kwento yokuba komtshiso oko kubangela intlungu kuhlolwe emzimbeni, kwezinye iimeko, musa kufuneka zinokuyithintela le nkqubo. Oku engagqibekanga kubonakele izifundo eziye inxaxheba amachiza anti-ukudumba (umz ibuprofen). Kwiimeko ezininzi, ukuncitshiswa ukudumba ukunika womdlali xibilili elifutshane elide kunye nenkululeko ebubini kwi izihlunu. Nangona kunjalo, inkqubo ukubuyisa kakhulu luzalwe. Kubalulekile ukuphawula ukuba izifundo kwi ifuthe amachiza-ukudumba wokwehla kwiinkqubo iimbaleki kwabanjwa kakhulu. Uluhlu elifutshane omele kakhulu kubo.

Kuxhomekeka kumaqela yobudala ahlukeneyo

Kuba abantu kwiminyaka engama-65 Kakade amachiza-ukudumba iiveki ezili-12, banikwe iziphumo ezibonakalayo. Abaphandi wababela nxaxheba kwi ukucikideka zibe ngamaqela amabini, elinye kuzo lifumana i-placebo. Abo abathandi imfundo ngokwasemzimbeni, abathatha ngemva amayeza lenene, waphawula ukunyuka okungephi umthamo kwezihlunu. Ucinga ntoni, zingaphi kweli qela lobudala apho abafuna indawo arhente anti-ukudumba kule ice webhate yeoli? Ngelishwa, iimbaleki abaselula imilo ogama obubonakalayo nokuchuma kwawo, ukuba sesichengeni usebenzisa iziyobisi zokwenziwa inciphise inkqubo yokubuyisa ixesha ekuphulukenwe nalo.

Kuxhomekeka umthwalo

Ngokutsho izazinzulu, ukuthomalalisa iintlungu kuhlolwe kwi izihlunu, ngaphandle kokubhenela kwiziyobisi, ukuba iimbaleki abo ukuqeqesha kwinqanaba engahlawulwayo kwaye akukho imithwalo ngokusisigxina. I ice bath kule meko kunokuba kuthelekiseka ukuba compress ice omiselwe emva ukwenzakala okanye elula. Ngamanye amaxesha le isenzo kunokuba ngempumelelo. Kodwa ke njengoko sele uyazi, iimbaleki ogama iiyure zoqeqesho yonke imihla, i-ice bath leyo ungabinayo neziphumo ebezifuneka.

Ice bath njengendlela ekhethekileyo recovery

Umphengululi Jonathan Peak icebisa midlalo uhlaziye izicwangciso zazo achache. Bemi Queensland University of Technology kunye noogxa bakhe iiveki ezimbini ukungenisa biomarkers iimbaleki igazi biopsy kwemisipha ethangeni. Zonke iimbaleki bohlulwa babe ngamaqela amabini, elinye lawo libe sokubuyisela emva ukusebenzisa wathabatha ice bath kunye nezinye phumla. Ekugqibeleni ihlaziya zombini maqela leembaleki andafumana umahluko appreciable kwi indicators. Oku kuthetha ukuba ukukwazi amanzi ice ukususa nangokurhala, kungoku nje imibuzo onke.

Kulo mba, uNjingalwazi Peak icebisa iimbaleki yobungcali ngokutsha indlela ekhokelela kwi-iinkqubo restorative. Mhlawumbi, ice emachibini efanelekileyo kuphela njengenyathelo likaxakeka, leyo kunciphisa intlungu.