Ishawa eyahlukileyo yindlela elula nefikelelekayo yokomeleza amajoni omzimba. Uphando lucebisa ukuba kwandisa ukuxhathisa komzimba kwingqele kwaye iphucula amandla omzimba wokunciphisa i-thermoregulate - ichaphazela impilo yentliziyo kunye namanqanaba ehomoni.
Ziziphi iingenelo zempilo zeeshawa ezichaseneyo - kwaye zikunceda ukuba unciphise umzimba? Indlela yokuyithatha ngokuchanekileyo - kufuneka uyenze kangaphi, ngeliphi ixesha losuku kwaye ngawaphi amanzi angcono ukugqiba ngawo? Ukwahlula ishawari - i-pros and cons, contraindications kunye neengozi ezinokwenzeka.
// Ukuthelekisa ishawa - yintoni na?
Ishawa echaseneyo yinkqubo yokwenza lukhuni umzimba, ebandakanya ukutshintshwa ngokulandelelana kwamanzi abandayo nashushu. Iinzuzo zayo eziphambili zempilo kukuphucula ukujikeleza kwegazi kunye nokwanda kokufumaneka kwe-oksijini kwiithishu.
Uphando lubonisa ukuba ukusetyenziswa rhoqo kweshawari echaseneyo kunciphisa umngcipheko wokosuleleka yintsholongwane egazini, kwaye kuluncedo kwithowuni kunye nokunwebeka kwemithambo yegazi. Enyanisweni, phantsi kweempembelelo zamanzi ashushu, izitya ziqala ukwandisa, ngoko, phantsi kweempembelelo zamanzi abandayo, ziyancipha.
Ishawara eyahlukileyo izisa izibonelelo ezithile emva koqeqesho lomzimba - imisa iinkqubo zecatabolic, yehlisa amanqanaba e-cortisol kwaye inefuthe elihle kwimveliso ye testosterone kumadoda². Nangona kunjalo, ngelishwa, awukwazi ukunciphisa umzimba kuphela ngoncedo lweshawa eyahlukileyo.
// Funda ngakumbi:
- Ukukhululwa kwe-myofascial - yintoni leyo?
- i-lactic acid kwizihlunu - indlela yokususa?
- kutheni i-cortisol iphakanyisiwe - kunye nendlela yokunciphisa
Ukungqinelana
Okokuqala, ukuthatha ishawa eyahlukileyo akuvumelekanga ukuba unesifo senhliziyo kunye neengxaki zokujikeleza kwegazi (kubandakanywa ne-varicose veins) - ukuhla koxinzelelo lwegazi kunokubenza bambi. Ukuchasana kubandakanya ukukhulelwa kunye nokuncancisa.
Ukongeza, ekubeni ukuvezwa kumanzi abandayo kunokwandisa ikhosi yezifo zokuphefumla, iishawa ezichaseneyo azikhuthazwa kumaqondo obushushu aphezulu omzimba. Iqela elihlukeneyo le-contraindications libandakanya umonakalo ophezulu wesikhumba.
Ungayithatha njani?
Ukufezekisa izibonelelo zempilo eziphezulu, iishawara ezichaseneyo kufuneka zithathwe rhoqo - ubuncinci amaxesha ama-3 ngeveki. Kungcono ukwenza oku kusasa - xa kuthathwa ngaphambi kokulala, ukuvuselela ngokugqithiseleyo komzimba kufezekiswa, oku kunokubangela ukulala.
Kufuneka uqale ishawari echaseneyo ngamanzi ashushu kwaye uphele ngamanzi abandayo. Ukongeza, iqondo lokushisa kufuneka lihlale liphakathi (ukuphepha umngcipheko we-hypothermia okanye ukutshisa) - njengokuhamba kwamanzi. Phakathi kwezinye izinto, ukuqondisa ishawa entloko, ubuso kunye ne-perineum ayikhuthazwa.
// Thelekisa ishawari - imiyalelo:
- Lungisa umzimba ngamanzi afudumeleyo - malunga nemizuzu emi-3-5
- Vula amanzi apholileyo imizuzwana engama-20-60
- Vula amanzi ashushu imizuzwana engama-20-60
- Ukutshintshela amanzi ashushu nabandayo amaxesha ama-3 ukuya kuma-5
- Gqibezela ishawari yokuthelekisa ngamanzi abandayo
- Hlikihla ulusu lwakho kakuhle ngetawuli
Ubuchule kunye neengcebiso ezisebenzayo
Ungaze uthathe ishawa eyahlukileyo kwigumbi elibandayo okanye kwidrafti - kuba emva kokugalelwa ngamanzi umzimba uphulukana nobushushu, oku kunokukhokelela kwi-hypothermia. Kwakhona beka iliso kwimeko yesikhumba - ukuba iba luthuthu kakhulu kwaye igutyungelwe ngama-goosebumps, yandisa ubushushu.
Khumbula kwakhona ukuba ukusebenza kweshawari eyahlukileyo akumiselwanga ngamandla okuhamba kwamanzi (okanye amaqondo obushushu aphezulu) - kodwa ngokuphuhlisa umkhwa wokwenza le nkqubo rhoqo. Kwiveki yokuqala, qalisa ngamaqondo obushushu aphakathi, ngokuthe ngcembe wenze amanzi abande.
Thelekisa ishawari okanye ukugalela amanzi?
Ishawara eyahlukileyo yindlela yokulungiselela umzimba kubuchule obuphambili bokuqina, kubandakanya ukugalela ngamanzi abandayo kunye nokuntywila kumngxunya womkhenkce. Kancinci, amaxesha okuba phantsi kwamanzi ashushu nabandayo anganyuswa ukusuka kwi-30-60 imizuzwana ukuya kwi-3-4 imizuzu - eya kuba luhlobo loqeqesho.
Nangona kunjalo, akukho mpendulo ecacileyo kumbuzo wokuba ishawa eyahlukileyo okanye i-douche ingcono. Ekugqibeleni, umphumo ophunyeziweyo uhluka kakhulu kumntu ukuya kumntu kwaye kuxhomekeke kwimeko yomzimba jikelele kunye nexesha lenkqubo kunye nobushushu bamanzi.
Qaphela ukuba uphononongo kwiimbaleki lubonisa izibonelelo zombini umahluko kunye neeshawa nje ezibandayo - ngamanye amazwi, emva koqeqesho unokuzikhawulela kwishawari epholileyo ekhawulezayo. Indima ephambili, njengoko kuphawulwe ngaphambilana, kukubamba rhoqo.
***
Ishawa yokuthelekisa yinkqubo yokomeleza amajoni omzimba kunye nokuphucula ukujikeleza kwegazi emzimbeni. Inzuzo yayo ephambili yimpembelelo yayo entle ekuphuculeni ukuqina kwemithambo kunye nokwandisa ukufumaneka kweoksijini - evuselela iinkqubo ze-metabolic ze-collagen kunye ne-elastin eluswini.
Imithombo yezenzululwazi:
umthombo: sukoku.ru
- Umphumo wokuGqabaza okubandayo kwiMpilo kunye noMsebenzi: Uvavanyo oluLawulwayo olungenamkhethe, umthombo
- Thatha ishawa eyahlukileyo ukomeleza amajoni akho omzimba, unxibelelwano
- Naperalsky M, Ruby B, Slivka D. Ubushushu beNdawo kunye neGlycogen Resynthesis. Int J Sports Med., umthombo
- U-Al Haddad H, uLaursen PB, u-Ahmaidi S, u-Buchheit M. Impembelelo yamanzi abandayo ebusweni bokuntywiliselwa kwi-post-exercise parasympathetic reactivation. Eur J Appl Physiol., umthombo