Ice Bath Batsiro: Zvinotaurwa neKutsvagurudza

Zvemukati

• Ongororo yazvino pamusoro pemabhati echando
• Kudzidzira kushoma
• 5 ingangoita mabhenefiti echando mabhati
• 1. Inorerutsa maronda uye maronda
• 2. Inobatsira yako yepakati tsinga system
• 3. Inogumira mhinduro yekuzvimba
• 4. Inoderedza kuitika kwekupisa uye humidity
• 5. Inodzidzisa yako vagus nerve
• Side mhedzisiro uye njodzi dzechando mabhati
• Matipi ekutora echando bhati
• Kupisa kwechando bhati
• Nguva yekugeza chando
• Kuratidzwa kwemuviri
• Kushandisa pamba
• Nguva yekugeza
• Hunter Reaction / Lewis Reaction
• Cryotherapy
• Kushandisa-kwenguva pfupi
• Chinokosha

Hazvishamisi kuona vatambi, vanofarira kugwinya, uye varwi vevhiki vachisvetukira mubhati yechando mushure mekuita kwemuviri.

Inonziwo kunyudza mvura inotonhorera (CWI) kana cryotherapy, tsika yekutora maminetsi gumi kusvika gumi neshanu mumvura inotonhorera (50-59 ° F) mushure mekuita chiitiko chakanyanya kana kukwikwidza kunofungidzirwa kuti kunobatsira kudzikamisa kurwadziwa kwemhasuru nekurwadziwa.

Ongororo yazvino pamusoro pemabhati echando

Muitiro wekushandisa chando mabhati kudzora maronda emhasuru unodzoka kumashure makumi emakore. Asi a anogona kukanda chipanera mukutenda ikoko.

Ongororo ichangobva kuitika inoratidza kuti pfungwa dzakapfuura pamusoro pekushambidzwa kwechando kune vatambi dzakakanganisa, uye kuti hapana chakanakira maronda anorwadza.

Nepo chidzidzo ichi chichireva kuti kupora kushomeka - senge maminetsi gumi ekudzikisira-kurovedza muviri pabhasikoro rakamira - zvakanakira kupora seCWI, nyanzvi mumunda dzichiri kutenda mukushandisa chando mabhati.

Dr. A. Brion Gardner, chiremba wemapfupa ane The Centers for Advanced Orthopedics, anoti kuchine mabhenefiti kune echando mabhati.

"Chidzidzo hachiratidze zana muzana kuti hapana mabhenefiti kune echando mabhati," anodaro. "Zvinoratidza kuti zvakambotendwa zvakanakira kukurumidza kupora, kuderedzwa kwemhasuru uye nyama kukuvara, uye kuvandudzwa kwebasa hazvisi zvechokwadi."

Uye Dr. Thanu Jey, director wekiriniki kuYorkville Sports Medicine Clinic, anobvumirana nazvo.

"Pachagara paine kutsvagurudza kunotsigira mativi ese ehurukuro," anodaro. "Kunyangwe kutsvagurudza kwakawanda kusingaenzanisike, ini ndinotsigira manejimendi epamberi penyanzvi dzevatambi vanogaro shanda echando."

Kudzidzira kushoma

Chinhu chakakosha kucherechedza neichi chidzidzo kukura kwemuenzaniso uye zera.

Chidzidzo ichi chaive nevarume vechidiki vapfumbamwe vari pakati pemakore gumi nemapfumbamwe nemakumi maviri nemana vaive vachiita kudzidzira kuramba mazuva maviri kusvika matatu pasvondo. Dzimwe tsvagiridzo uye zvidzidzo zvakakura zvinodikanwa kuti ubudise mabhenefiti echando mabhati.

5 ingangoita mabhenefiti echando mabhati

Kana iwe uri kufunga kuyedza chando bhati, iwe unogona kunge uchishamisika kuti ndeapi mabhenefiti ari, uye kana zvichikosha kuisa muviri wako kuchitonhora chakanyanya.

Nhau dzakanaka ndedzekuti pane zvimwe zvingangobatsira pakushandisa chando bhati, kunyanya kune vanhu vanoshanda kunze kana vari vanokwikwidza vatambi.

1. Inorerutsa maronda uye maronda

Sekureva kwaGardner, iyo bhenefiti yakakura kwazvo yemabhati echando, kazhinji, ndeyekuti ivo vanongoita kuti muviri unzwe zvakanaka.

"Mushure mekushanda kwakasimba, kunyudza kunotonhora kunogona kuzorodza maronda, kupisa tsandanyama," anotsanangura kudaro.

2. Inobatsira yako yepakati tsinga system

Gardner anoti bhati rechando rinogona zvakare kubatsira yako yepakati yetsinga system nekubatsira muhope, uye nekudaro, kukuita kuti unzwe zvirinani kubva pakuve nekuneta kushoma.

Uyezve, anoti zvinogona kubatsira kuvandudza nguva yekuita uye kuputika mukushanda kwemberi.

3. Inogumira mhinduro yekuzvimba

Iyo dzidziso, anodaro Jey, ndeyekuti kudzikisira tembiricha yemuno mushure mekurovedza muviri kunobatsira kudzora mhinduro yekuzvimba, kudzikisa huwandu hwekuzvimba uye kukubatsira kupora nekukurumidza.

4. Inoderedza kuitika kwekupisa uye humidity

Kutora bhati yechando kunogona kudzikisira mhedzisiro yekupisa uye hunyoro.

"Bhati yechando isati yaitwa mujaho murefu mune mamiriro apo pane kuwedzera kwekushisa kana hunyoro kunogona kudzikisira tembiricha yemuviri zvidimbu zvishoma izvo zvinogona kukonzeresa mashandiro," anotsanangura Gardner.

5. Inodzidzisa yako vagus nerve

Imwe yemabhenefiti akakosha ekugezesa echando anoti akasimbiswa simba uye kugadzirisa mamiriro nyanzvi Aurimas Juodka, CSCS, CPT, iri kugona kudzidzisa vagus nerve yako.

"Iyo vagus nerve yakabatana neparasympathetic nervous system, uye kuidzidzisa kunogona kukubatsira kutarisana nemamiriro ekushushikana zvakanyanya zvakakwana," anotsanangura.

Side mhedzisiro uye njodzi dzechando mabhati

Iyo inonyanya kuoneka mhedzisiro mhedzisiro yekugezesa chando kunzwa kutonhora zvakanyanya kana iwe uchinyudza muviri wako mumvura inotonhora. Asi pamusoro peichi chemberi divi mhedzisiro, kune dzimwewo njodzi dzekufunga nezvadzo.

"Njodzi huru yekugezesa chando inoshanda kune vanhu vane chirwere chemwoyo kana cheBP," anotsanangura kudaro Gardner.

"Kuderera kwetembiricha yepakati uye kunyudzwa muaizi zvinotadzisa tsinga dzeropa uye kunononoka kuyerera kweropa mumuviri," anodaro. Izvi zvinogona kuve nenjodzi kana iwe wakadzikira kuyerera kweropa, uko Gardner anoti anokuisa iwe panjodzi yekusungwa kwemoyo kana sitiroko.

Imwe njodzi inogona kuitika ndeye hypothermia, kunyanya kana iwe wakanyudzwa mubhati rechando kwenguva refu.

Vanhu vane mhando 1 uye mhando 2 chirwere cheshuga vanodawo kungwarira nemabhati echando sezvo ese ari maviri akaderedzwa kugona kuchengetedza tembiricha yepakati panguva yekuchinja kwakanyanya kwekushisa

Matipi ekutora echando bhati

Kana iwe wagadzirira kutora kunyura, pane zvinhu zvishoma zvaunofanira kuziva usati wanyudza muviri wako muchando.

Kupisa kwechando bhati

Iyo tembiricha yekugezesa kwechando, anodaro Gardner, inoda kuve ingangoita 10-15 ° Celsius kana 50-59 ° Fahrenheit.

Nguva yekugeza chando

Kutora nguva yakawandisa mubhati rechando kunogona kuve nemhedzisiro. Ndosaka uchifanira kudzikamisa nguva yako isapfuure gumi kusvika gumi nemashanu maminetsi.

Kuratidzwa kwemuviri

Gardner anoti zvinowanzokurudzirwa kunyudza muviri wako wese mubhati yechando kuti uwane yakanakisa mhedzisiro yeropa.

Zvisinei, kuti utange, ungangoda kutanga kufumura tsoka dzako nemakumbo ezasi. Sezvo paunowana kugadzikana, unogona kuenda kuchipfuva chako.

Kushandisa pamba

Kana iwe ukafunga kugeza chando kumba, Gardner anoti shandisa thermometer kuti ikubatsire kuzadzisa tembiricha yakanaka kana uchienzanisa ayizi nemvura musanganiswa.

Kana iyo tembiricha yakanyanya kukwirira (pamusoro pe15 ° C kana 59 ° F), wedzera mvura inodziya. Uye kana yakanyanya kuderera, zvishoma nezvishoma wedzera chando kusvikira wasvika pane tembiricha yaunoda.

Nguva yekugeza

"Nokukurumidza iwe kupinda mune chando bath mushure mekurovedza muviri kana kukwikwidza, zvirinani mhedzisiro inofanira kuve," anodaro Gardner.

Kana iwe ukamirira awa imwe mushure mekurovedza muviri, anoti mamwe ekurapa uye ekuzvimba maitiro akatotanga kana kuti akatopedza.

Hunter Reaction / Lewis Reaction

Imwe nzira yekuwana mabhenefiti echando pamasuru ane maronda ndeye kushandisa iyo Hunters Reaction / Lewis Reaction nzira nekutevera iyo 10-10-10 fomati.

"Ini ndinokurudzira icing kwemaminetsi gumi (kwete zvakananga paganda rakashama), zvichiteverwa nekubvisa chando kwemaminetsi gumi, uyezve nekuzotevera neimwe maminetsi gumi echando - izvi zvinobvumidza maminetsi makumi maviri enzira inoshanda yeikisi yemuviri," anotsanangura Jey .

Cryotherapy

Vamwe vanhu vanosarudza yakazara-muviri cryotherapy makamuri, ayo ari chaizvo anotonhora kurapwa muhofisi mamiriro. Izvi zvikamu hazvina kudhura uye zvinogona kumhanya chero kupi kubva pamadhora makumi mashanu kusvika kumadhora zana pachikamu.

Kushandisa-kwenguva pfupi

Kana zvasvika pane kuti kangani kaunofanirwa kutora bhati yechando, kutsvagurudza kwacho kune mashoma. Nekudaro, zvakakosha kuti uzive kuti dzimwe nyanzvi dzinoti kukakavara kweCWI kufambisa nekukurumidza kupora kwakanaka, asi kushandiswa kusingaperi kweCWI kunofanirwa kudzivirirwa.

Chinokosha

Tsvagurudzo inobvunza mabhenefiti echando mabhati ishoma. Nyanzvi zhinji dzichiri kuona kukosha mukushandisa CWI post-Workout neanofarira kurovedza muviri uye vatambi.

Kana iwe ukasarudza kushandisa echando mabhati senzira yekudzoreredza mushure mechiitiko chemitambo kana yakanyanyisa yekudzidzira chikamu, ita shuwa yekutevera yakakurudzirwa nhungamiro, kunyanya nguva uye tembiricha