I-myalgia ebambezelekile, leli gama lingase lizwakale lingajwayelekile, kodwa kuyisimo abaningi abathanda ukuvivinya umzimba abavame ukusizwa ngemva kokuzivocavoca.

Ngakho-ke yini ngempela izinhlungu zemisipha ezibambezelekile?

I-myalgia ebambezelekile, njengoba igama libonisa, ibhekisela ebuhlungwini obenzeka emisipha isikhathi esithile ngemva kokusebenza ngokomzimba noma ukuvivinya umzimba. Lokhu buhlungu ngokuvamile akubonakali ngokushesha ngemva kokuzivocavoca, kodwa kancane kancane kubonisa amahora noma ngisho nosuku noma ezimbili kamuva, ngakho kubizwa ngokuthi "ukubambezeleka".

Lobu buhlungu abukho ngenxa yokuqina kwemisipha noma ukulimala okukhulu, kodwa ngenxa yomthwalo osindayo phakathi nokuzivocavoca okungaphezu kwesilinganiso sawo sansuku zonke sokuguquguquka, okuholela ekulimaleni okuncane emicu yemisipha.

Uma imisipha yethu iphonselwa inselelo ngaphezu komthwalo wayo wansuku zonke, yenza izinguquko eziguquguqukayo ukuze ibe namandla futhi ibe namandla. Le nqubo yokuzivumelanisa nezimo ihambisana nomonakalo omncane we-muscle fiber kanye nezimpendulo zokuvuvukala ezifaka isandla ekuqalekeni kwe-myalgia ebambezelekile.

Nakuba lobu buhlungu bungase buzizwe bungakhululekile, empeleni kuyindlela yomzimba yokusitshela ukuthi izicubu ziyaqina nokuthi siyisinyathelo esisodwa esiseduze nomgomo wethu.

Kunezinyathelo ezimbalwa ongazithatha ukuze ukhulule ubuhlungu bemisipha obubambezelekile.

Okokuqala, kubaluleke kakhulu ukufudumala nokwelula kahle, basiza ukulungisa imisipha futhi banciphise amathuba okulimala.

Okwesibili, ukuzivocavoca umzimba, njengokugijima, ukuhamba ngokushesha, njll., kungasiza ukukhulisa ukushaya kwenhliziyo futhi kusheshise ukujikeleza kwegazi, okuzosusa i-lactic acid ngokushesha. Ngesikhathi esifanayo, ukuzivocavoca kwe-aerobic nakho kunganikeza umoya-mpilo owengeziwe emisipha, okusiza ukubuyiswa kwemisipha nokuvuselela.

Okwesithathu, i-massage nayo iyisinqumo esihle. I-massage efanele ngemva kokuzivocavoca ingaphumuza imisipha, ikhuthaze ukujikeleza kwegazi, futhi isheshise ukukhishwa kwe-lactic acid. Ngaphezu kwalokho, ukusikhipha umzimba kunganciphisa ukungezwani kwemisipha futhi kunciphise ubuhlungu.

Okokugcina, ukudla okufanele futhi kuyisihluthulelo sokulwa nobuhlungu bemisipha obubambezelekile. Ngemuva kokuzivocavoca umzimba, umzimba udinga izakhi ezanele ukuze ulungise izicubu zemisipha futhi ukhuthaze ukululama kwemisipha. Ngakho-ke, kufanele sidle amaprotheni anele, ama-carbohydrates nezinye izakhamzimba ukuze sihlangabezane nezidingo zomzimba.