Mutongo Wakatemerwa zvishandiso zvekumhanya zvishanu

Zvemukati

• Kinesio Athletic Tape
• Compression Wear
• Furo Rollers
• Mabvi
• Mabhati echando
• Ongororo ye

Kune chimwe chinhu chaunogona (kufungidzira) kuita usina shangu uye usina kupfeka, kumhanya chokwadi kunouya nezvinhu zvakawanda. Asi zvinokubatsira here kumhanya kana kungokuvadza chikwama chako? Takabata nyanzvi dzemitambo yepamusoro pamwe neruzivo rwechizvino-zvino kuti tione mashandiro anoita magiya shanu anodziya-chaiko-manje.

Kinesio Athletic Tape

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Paunotora kune chero nhangemutange yekutanga tambo, unosungirwa kuona vanhu vakafukidzwa mune aya matipi eakajeka tepi iyo inovimbisa kukubatsira iwe kumhanya kuburikidza nesini mabara, mabvi akashata, uye kumwe kukuvara nekurwadziwa kushoma. Inotenderera kubva kune mumwe mugumo kuenda kune imwe yemhasuru yakapihwa, inonzi inogona kufambisa kana kutadzisa iyo mhasuru kubva kupfura nekuipa mhinduro inonzwisisika, sekureva kwechiremba wepanyama Michael Silverman, murongi weTisch Performance Center kuChipatara cheSpecial Surgery. "Kana tsandanyama iri kushanda zvakawandisa, unoivhara. Kana vise versa."

Mutongo: Kutsvagisa kwakaburitswa mu Chinyorwa cheManipulative Physiotherapy inoratidza kuti iyo tepi inogona kupa zvakafanana rehab mhedzisiro kumanheru ekurapa senge kukwiza muviri. "Tepi yakaiswa zvakanaka inogona kubatsira mukugadzirisa kukuvara nekusimudzira mafambiro akanaka," anodaro Janet Hamilton, chiremba wezvekurovedza muviri kuRunning Strong muAtlanta. Kuti uwane mhedzisiro, Silverman anokurudzira kushanyira Certified Kinesio Taping Mushandi-kana CKTP kwenguva pfupi.

Compression Wear

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Kumanikidza uye kutambanudza kumanikidza kupfeka kwevanomhanya-kungave muchimiro sokisi, zvikabudura, kana ruoko kana mhuru sleeve-inoshanda nekusvina iyo yakakanganiswa chikamu chemuviri kuchengetedza ropa kubva mukubatanidza, Hamilton anodaro. Uye neropa rakawanda richiita kuti ridzokere kumoyo yekudzokororazve, vamhanyi vanozvipfeka vanotarisira kumhanyira kure, nekukurumidza, uye nekurwadziwa kushoma.

Mutongo: Tsvagurudzo apa yakavhenganiswa, asi zvakanakisa nyanzvi dzese dzinobvumirana kumanikidza masokisi (kana chero giya rekumanikidza rechinhu ichocho) hachisi chaicho chinoshandura mutambo. Zvakadaro, izvo hazvireve kuti havagone kubatsira. Semuenzaniso, kumwe kuongorora kwevanokwikwidza vamhanyi mu Zvinyorwa zveSimba uye Mamiriro vakawana avo vaipfeka pazasi-pamabvi kumanikidza kupfeka havana kumhanya chero nekukurumidza, asi ivo vakave nesimba rakakura remakumbo mushure mekupedza 10-km nguva yekuyedzwa. Tsvagiridzo inoratidza kuti vamhanyi vanopfeka giya rekumanikidza vanonzwa kushomeka kurwadza kwegumbo pamwe neakadzika mazinga epashure-Workout yeropa lactate (an Exercise byproduct) mazinga, ayo anogona kududzira mukukurumidza kupora, Silverman anodaro. "Kana iwe uchinzwa sokuti inoshanda kwauri, enda."

Furo Rollers

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Kana iwe wakambotenderedza kunze, iwe unoziva kunaka kwazvinorwadza-uye kuti zvinofanirwa kudzoreredza marwadzo uye nekukurumidza kupora. Asi inoshanda sei? Chimiro chekuburitswa kwemyofascial, iyo inofanirwa kutsetseka uye nekurebesa mhasuru dzakasimba nekupwanya kunamatira uye zvinyoro zvinyoro zvinoumba pane yakadzika nyama panguva yekurovedza muviri, Silverman anotsanangura.

Mutongo: Nyanzvi dzinobvumirana kuti zvinoshanda. "Kana ichiitwa nguva zhinji, kupomba furo kunogona kuwedzera kufamba, kudzikamisa kusuruvara kwemhasuru, uye kugadzirisa shanduko," anodaro Anthony Wall, wezvekurovedza muviri uye director wezvehunyanzvi weAmerican Council pa Exercise. Ingo rangarira: Kubatana kwakakosha kupfuura kudzika kwaunoita. Uye-kunyangwe zvingave zvakaoma pakutanga - zvakakosha kufema kuburikidza nemarwadzo ekuzorodza mhasuru dzako. "Paunozorora, unokwanisa kuwana mwero uri nani wekumanikidza. Tsandanyama yako haisi kurwisa simba iro," anodaro Wall, uyo anoti unogona zvakare kukunguruka usati waita maekisesaizi kuti uwedzere kuyerera kweropa uye kudziya tsandanyama dzako. .

Mabvi

Getty

Pane chikonzero "rakashata ibvi" rakada kufanana ne "ibvi remhanyi": Inosvika makumi mana muzana yezvese zvinokuvara zvinomhanya zvinorova ibvi. Uye mabvi ekumisikidza-nepo ivo vachisiyana muhukuru, chimiro, uye zvinhu-zvese zvinogona kubatsira kupa imwe tsigiro yekudzora marwadzo, handiti?

Mutongo: IBand-Aid, kwete mushonga-zvose. "Ishandise zvishoma," anopa zano Wall, uyo anoona kuti kupa rutsigiro rwekunze kunogona kungotora ibvi rako kusvika zvino. Unofanirawo kuona kuti chii chiri kunetsa wogadzirisa. "Chinhu chakanakisa kusimudzira pasirese isimba rakakwana mumhasuru dzakagadzirirwa kutsigira ibvi," anodaro Hamilton. "Izvozvi zvinoreva seti yakasimba chaizvo yemhasuru dzepakati, yakasimba glutes, quads, uye hamstrings. Uye usakanganwa nezvemhasuru dzemhuru. Dzinoyambuka ibvi zvakare!"

Mabhati echando

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Mutsara wekutanga wekudzivirira kune chero kungoita chero kukuvara kwekumhanya iRCI-E (Zororo, Ice, Kumanikidza, Kukwira). Asi mumakore achangopfuura, vamhanyi vakabva pakuisa ice pack kuenda pachiziso chekuputikirwa kuenda kunogara zvinorwadza mubhabhu yeaizi kuitira kudzivirira kukuvara nekumhanyisa kupora kwekurovedza muviri, Silverman.

Mutongo: "Muviri wako wakanyatsotsva mushure mekumhanya kwenguva refu, uye chando chinonyatso kubatsira kudzora izvozvo," anodaro Silverman, uyo anoona kuti kuzvimba kunogona kukonzera mimwe mhasuru kuti ingorega kushanda, izvo zvinogona kutungamira mukukamhina, kusaenzana, uye kukuvara. Haugone kumira kutonhora here? Hamilton akaona kuti vatambi vake vanonzwa kurerukirwa kubva mumvura inotonhorera sekutonhora. “Vazhinji vevatambi vangu vanotaura kuti maminitsi gumi anoita seanoshanda semakumi maviri zvakare,” anodaro.

Ongororo ye