Wonke umuntu ohlelweni lwakhe lokuphila unikeze indawo yokuzikhandla ngokomzimba, emva kweseshini yokuqala, ubhekana nenkinga enjengokuhlupheka komzimba ngemva kokuqeqeshwa. Okubi nakakhulu, uma ubuhlungu obunjalo bungaveli - lokhu kusho ukuthi lo muntu akazange aqeqeshe kanzima ngokwanele. Ubuhlungu obukhulu kakhulu obunamahloni ngemuva kokuqeqeshwa kungabonakala kubadlali abanolwazi, ngemuva kokuphumula isikhathi eside emisebenzini yezemidlalo. Labo abavame ukuzivocavoca njalo, emva kokuqeqeshwa, bazizwa, njengombuso, kuphela ithoni elimnandi emisipha. Kodwa noma yikuphi ukuzivocavoca okusha noma umthwalo okhudlwana kungabangela ukuzwa okungajabulisi emisipha. Ngakho-ke, labo abazoqala ukufaneleka noma iminye imisebenzi yezemidlalo kufanele balungele lokhu.
Izimbangela ezibangela ubuhlungu besisu:
- ngenxa yokuzikhandla ngokomzimba, imisipha yomzimba wethu ukuqina, okuholela ekwakheni i-lactic acid. I-lactic acid iqoqa emisipha futhi ibangela ubuhlungu ngemva kokuqeqeshwa. Ubuhlungu buba nenkinga ye-muscle, futhi futhi, ngokucindezela. Ngenhlanhla, lobu buhlungu buyisikhathi esifushane;
- Ubuhlungu emisipha emva kokuzivocavoca kungenxa ye-microtrauma. Ukulimala okuncane kakhulu kwe-muscle kubangela inqubo yokuvuvukala futhi kucasula ama-receptor ebuhlungu, okubangela ukuzwa okungajabulisi. Ngokuvamile, lolu hlobo lobuhlungu lwenzeka ngosuku ngemuva kokuqeqeshwa. Ubuhlungu ngenxa yokuhlukana okuncane kwezicubu zomzimba, kwenzeka, njengababusi, ekuqaleni, ngokuhamba kwesikhathi, imicu ye-muscle iqiniswa futhi emva kokusebenza okungu-4-5, ukuzwa okungajabulisi akuveli. Ubuhlungu ngemuva kokuqala kokuzivocavoca kuya ngokwakho ezinsukwini ezingu-3-4;
- ubuhlungu bungenzeka ngemva kokuqeqeshwa isikhathi eside kakhulu. Ngenxa yemithwalo esindayo emisipha, ubuzwe bezinhlungu zokuthola ubuhlungu buba nzima. Futhi ngenxa yokuphulwa kwenani lemvelo liketshezi kanye nosawoti kuzicubu kunezinzwa ezingathandeki. Lesi simo singabangela ubuhlungu emhlane ophansi emva kokuqeqesha noma ukuchoboza emilenzeni. Ochwepheshe batusa kulokhu ukuthi basebenzise amanzi ngokuqondile ngesikhathi sokuqeqesha ukubuyisela ibhalansi emzimbeni;
- ubuhlungu emisipha kanye namalungu emva kokuzivocavoca kwenzeka uma umzimba usebenza ngokweqile. Njengomthetho, ngaphezu kokubuhlungu, umuntu uzizwa ekunciphiseni kwamandla, ubuthakathaka nokuhluleka ukwenza umzimba ngokomzimba evamile. Kulokhu, futhi, ukulinganiswa kwezidakamizwa emzimbeni kuphazamiseka. Uma lezi zimpawu zigcinwa isikhathi eside, kufanele uthinte ngokushesha udokotela, ngaphandle kwalokho umzimba ungaqala izinkinga ezinkulu.
Indlela yokuxazulula ubuhlungu ngemva kokuzivocavoca:
- Ikhambi elihle kakhulu lobuhlungu be-muscle ngemuva kokuqeqeshwa ibhuku elifudumele nelwandle usawoti. Amanzi epayini akufanele ashise - angabi ngaphezu kwama-degrees angu-39;
- ungakwazi ukuqeda ubuhlungu be-muscle ngemuva kokuqeqesha ngokushisa okushisayo noma ukucindezela, okumele kusetshenziswe esigabeni esinesifo somzimba;
- ikhambi eliphumelelayo kakhulu lobuhlungu besisu ngemuva kokuzivocavoca umzimba. Ngesikhathi sokusikhipha, ukujikeleza kwegazi kuyanda, okubangela ukubuyiswa okusheshayo kokulinganisela kwamanzi usawoti emzimbeni. Ukuthuthukisa umphumela, ungawasebenzisa
ukucofa ngamafutha, ukuwashisa ngezandla zakho. Kubalulekile ukuthi le nqubo ayibangeli noma yimuphi umonakalo. Ukuphunga umzimba kungcono kunezinye izindlela zokuqeda ubuhlungu emuva emuva kokuqeqeshwa; - Ukusindisa kusuka ebuhlungu be-muscle ngemuva kokuqeqesha kungaba amafutha okugqoka nama-balms, athengiswa cishe kunoma iyiphi ikhemisi. Ukwakhiwa kwalezo zithunywa kufaka phakathi izinkanyezi ezikhethekile noma izingxenye ezisebenzayo ezisebenza ezikwamukeli ezibuhlungu.
Khumbula ukuthi ngobuhlungu obuvamile emisipha emva kokuqeqesha, kufanele unciphise umthwalo ukuze ungalimazi umzimba wonke!