Ibhafu yamanzi e-Ice yokuBuyisa izihlunu ezibuhlungu

Iimbaleki zihlala zihlamba amanzi e-ice-amanzi emva kokuqeqeshwa okanye ukudlala. Kwaziwa njengokuntywiliselwa emanzini abandayo/ichemotherapy. Isetyenziselwa ukukhulula kunye nokunciphisa ubuhlungu bemisipha kunye neentlungu emva koqeqesho olunzulu okanye ukhuphiswano. Ukususela kwiimbaleki ukuya kubadlali be-tennis abaqeqeshiweyo kunye nabadlali bebhola, ukuthatha i-ice bath yinto eqhelekileyo yokubuyisela. Iimbaleki ezininzi zisebenzisa iibhafu zomkhenkce ukunceda ukuchacha ngokukhawuleza, ukuthintela ukulimala, kunye nokupholisa umzimba. Apha sinika uphando ngonyango lokuntywiliselwa emanzini abandayo.

Ibhafu yamanzi e-Ice

Ukuntywiliselwa okubandayo emva kokuzilolonga okanye ukwenza umsebenzi woMzimba

Ukuzivocavoca kubangela i-microtrauma / iinyembezi ezincinci kwimicu yemisipha. Umonakalo omncinci uvuselela umsebenzi weeseli zemisipha ukulungisa umonakalo kunye nokomeleza imisipha /uqhagamshelo. Nangona kunjalo, i-hypertrophy idibaniswa nokulibaziseka kokuqala kwemisipha kunye nentlungu / i-DOMS, phakathi kwe-24 kunye ne-72 iiyure emva kokusebenza ngokomzimba. Ibhafu yamanzi omkhenkce isebenza ngoku:

• Ukunyanzelisa imithambo yegazi.
• Ikhupha iimveliso zenkunkuma (i-lactic acid), ngaphandle kwezicubu zomzimba.
• Yehlisa umsebenzi we-metabolic.
• Iyacotha iinkqubo zefiziyoloji.
• Yehlisa ukudumba, ukudumba, kunye nokuqhekeka kwezicubu.
• Emva koko, ukusebenzisa ubushushu okanye ukufudumala kwamanzi kwandisa kwaye kukhawuleze ukujikelezwa kwegazi, ukuphucula inkqubo yokuphilisa.
• Akukho xesha lifanelekileyo kunye nobushushu bokuntywiliselwa okubandayo, kodwa uninzi lweembaleki kunye nabaqeqeshi abasebenzisa unyango bacebisa ubushushu bamanzi phakathi kwama-54 ukuya kuma-59 degrees Fahrenheit kunye nokuntywiliselwa kwimizuzu emihlanu ukuya kwe-10, kwaye kuxhomekeke kubuhlungu, ngamanye amaxesha ukuya kuthi ga kwimizuzu engama-20. .

Okuhle nokubi

Iimpembelelo zokuhlambela kwe-ice kunye nokucwiliswa kwamanzi abandayo ekubuyiseleni umthambo kunye nobuhlungu bemisipha.

Iyanciphisa ukukrala kodwa inokucothisa ukuKhula kwezihlunu

• Uphononongo lunqume ukuba ukuntywiliselwa kwamanzi abandayo kunokuphazamisa uhlengahlengiso loqeqesho.
• Uphando lubonisa ukuba Izihlunu ze-icing kanye emva kokusebenza okuphezulu kunciphisa ukuvutha, kodwa unako nciphisa ukukhula kwe-fiber muscle, kwaye ulibazise ukuvuselelwa kwemisipha.
• Iimbaleki ezizama ukwandisa ubungakanani bemisipha kunye namandla anokufuna ukulungelelanisa iiseshoni zonyango.

Nciphisa Ukuqaqamba Kwezihlunu

• Uphononongo olugqitywe apho obunye ubungqina bokuba ukuntywiliselwa kwamanzi omkhenkce kunciphise ukulibaziseka kokuqala kobuhlungu bemisipha xa kuthelekiswa nokuphumla kunye nokubuyisela kwisimo sangaphambili okanye akukho nyango.
• Ezona ziphumo zibonwe kwiimbaleki ezibalekayo.
• Kwakungekho bungqina bubambekayo bokugqiba ukuba ngaba kuphucula ukukhathala okanye ukubuyiswa.
• Izifundo zazingenawo umgangatho wemiphumo emibi okanye ukulandelwa kunye nabathathi-nxaxheba rhoqo.
• Kwakungekho mmahluko kubuhlungu bemisipha phakathi kokucwiliswa kwamanzi abandayo, ukubuyiswa okusebenzayo, ukunyanzeliswa, okanye ukunweba.

Uncedo Lwezinhlungu

• Ukuntywiliselwa emanzini abandayo emva kokusebenza ngokomzimba kunika ukukhululeka kweentlungu zexeshana kodwa kunokunceda ukuchacha ngokukhawuleza.
• Uphononongo lwabadlali be-jiu-jitsu bafumanisa ukuba ukulandela umthambo ngokuntywiliselwa emanzini abandayo kunokukhokelela ekunciphiseni ukuqaqamba kwemisipha kwaye kuncede ukunciphisa amanqanaba e-lactate.
• Ukutshintshana kwamanzi abandayo kunye neebhafu zamanzi afudumeleyo (ukuchasana nonyango lwamanzi), kunokunceda iimbaleki zizive ngcono kwaye zinike isiqabu sethutyana seentlungu.

Enye indlela yoBuyiselo esebenzayo

Uphando oluthe kratya luyafuneka phambi kokuba kufikelelwe kwisigqibo esiqinileyo kunyango lokuhlambela lwamanzi omkhenkce. Nangona kunjalo, ukuchacha okusebenzayo kuyindlela ecetyiswayo yeembaleki ezijonge ukuchacha ngokukhawuleza.

• Uhlolisiso lubonisa ukuba iibhafu zomkhenkce zazinjalo isebenza ngokulinganayo, kodwa ayisebenzi ngakumbi, njengokubuyisela okusebenzayo ekunciphiseni ukuvuvukala.
• Ukuntywiliselwa emanzini abandayo akukho mkhulu kunokubuyisela okusebenzayo kuxinzelelo lwasekhaya kunye nenkqubo yokudumba kweeseli.
• Uphando luye lwafumanisa ukuba ukuchacha okusebenzayo kuseyeyona ndlela isetyenziswa kakhulu, kwaye ngoku yeyona ndlela ilungileyo yokufumana kwakhona emva kokuzilolonga kakhulu okanye ukwenza umthambo.
• Ukusebenza okunempembelelo ephantsi kunye nokwelula kusabonwa njengeyona ndlela inenzuzo yokupholisa phantsi.

Unyango lwamanzi abandayo

Ibhafu yomkhenkce

• Abantu banokusebenzisa ibhafu yabo ekhaya ukwenza unyango lwamanzi abandayo.
• Abantu banokufuna ukuthenga ibhegi enkulu yomkhenkce, kodwa amanzi abandayo asuka kumbhobho aya kusebenza.
• Gcwalisa ibhafu ngamanzi abandayo, kwaye ukuba unqwenela, uthele umkhenkce.
• Vumela amanzi kunye nomkhenkce ahlale ukufumana ubushushu obubandayo.
• Linganisa iqondo lobushushu ukuba kuyimfuneko phambi kokuba ungene.
• Gxuma isiqingatha esisezantsi somzimba kwaye ulungelelanise ubushushu obusekwe kwimvakalelo ngokongeza amanzi amaninzi, umkhenkce, okanye amanzi afudumeleyo ukuba kukhenkceza.
• Kufana ne-ice pack, kodwa ukudumba komzimba wonke kunciphisa kwaye kukhulula izihlunu.
• Sukugqithisa -Olunye uphononongo lufumene eyona ndlela ilungileyo yayiyi-11 ukuya kwimizuzu eyi-15 yokuntywiliselwa kwiqondo lokushisa phakathi kwe-52 kunye ne-60 degrees Fahrenheit.

Ishawa ebandayo

• Imizuzu embalwa kwishawa ebandayo yenye indlela yokwenza unyango.
• Abantu ngabanye banokungena kwishawari ebandayo okanye baqale ngamanzi ashushu kwaye batshintshe kancinci baye kubanda.
• Le yeyona ndlela ilula kwaye yeyona ndlela isebenzayo yonyango lwamanzi abandayo.

Safety

• Qhagamshelana nogqirha wakho okanye umsebenzi wezempilo phambi kokuba usebenzise unyango lwamanzi abandayo.
• Ukubonakaliswa kwamanzi abandayo kunokuchaphazela uxinzelelo lwegazi, ukuhamba kwegazi kunye nesantya sentliziyo.
• Ukuntywiliselwa emanzini abandayo kunokubangela uxinzelelo lwentliziyo kwaye kunokubangela ukuhlaselwa yintliziyo.
• Khumbula ukuba ukuchanabeka kumaqondo obushushu abandayo kunokukhokelela i-hypothermia.
• Phuma emanzini abandayo ukuba ufumana ukuphazamiseka, ukubetha, ukungakhululeki, kunye / okanye intlungu.

---

Ukuphucula iMpilo

---

Ucaphulo

UAllan, uR, kunye noC Mawhinney. “Ingaba ibhafu yomkhenkce ekugqibeleni iyanyibilika? Ukuntywiliselwa emanzini abandayo akukho mkhulu kunokubuyiselwa okusebenzayo kuxinzelelo lwasekhaya kunye nenkqubo yokuvuvukala kwabantu. ” Ijenali yePhysiology vol. 595,6 (2017): 1857-1858. doi:10.1113/JP273796

Altarriba-Bartes, Albert, et al. "Ukusetyenziswa kweendlela zokubuyisela kwakhona ngamaqela ebhola ekhatywayo akwicandelo lokuqala laseSpain: uphando olunqamlezileyo." UGqirha kunye namayeza ezemidlalo vol. 49,3 (2021): 297-307. doi:10.1080/00913847.2020.1819150

Bieuzen, François, et al. "Ukuchasana nonyango lwamanzi kunye nokulimala kwemisipha eyenziwa ngumzimba: ukuphononongwa okucwangcisiweyo kunye nohlalutyo lwe-meta." PloS umqulu omnye. 8,4 e62356. 23 Epreli 2013, doi:10.1371/journal.pone.0062356

Fonseca, uLíllian Beatriz et al. "Ukusetyenziswa kokuntywiliselwa kwamanzi abandayo ekunciphiseni ukonakala kwezihlunu kunye nokulibaziseka kwe-Muscle Soreness kunye nokugcina amandla e-Muscle kwi-Jiu-Jitsu Athletes." Ijenali yoqeqesho lweembaleki vol. 51,7 (2016): 540-9. doi:10.4085/1062-6050-51.9.01

Forcina, Laura, et al. "IiNdlela eziLawula ukuHlaziywa ngokutsha kweMuscle: Ukuqonda kwiiNqanaba eziDityanisiweyo kunye neziXhomekeke kwixesha lokuPhiliswa kweTissue." Iiseli vol. 9,5 1297. 22 May. 2020, doi: 10.3390 / iiseli9051297

UShadgan, uBabak, et al. "Thelekisa iiBhafu, i-Intramuscular Hemodynamics, kunye ne-Oxygenation njengoko ibekwe esweni yi-Near-Infrared Spectroscopy." Ijenali yoqeqesho lweembaleki vol. 53,8 (2018): 782-787. doi: 10.4085/1062-6050-127-17

Sutkowy, Paweł, et al. "Impembelelo ye-postexercise yokuhlamba kwamanzi abandayo kwi-oxidant-antioxidant balance kumadoda aphilileyo." BioMed uphando ngamazwe vol. 2015 (2015): 706141. doi:10.1155/2015/706141