A yayin wasan kwaikwayo na jiki, microtraumas na jikin kwayoyin halitta da na haɗi sun bayyana, wanda zai haifar da bayyanar zafi. Akwai jin dadi a cikin sa'o'i 12-24 bayan zaman. Tsokoki na iya yin rashin lafiya kuma a rana ta biyu bayan horo, abin da ake kira jinkirin tsoka tsoka. Bisa mahimmanci, ciwo zai iya faruwa a duk 'yan wasa, ko da kuwa matakin horo. Wannan abu ne mai mahimmanci kuma anyi la'akari da shi ne kawai na daidaitawa ga kaya.
Yadda za a kawar da ciwon tsoka bayan horo?
Akwai shawarwari da dama da ke ba ka damar rage ko ma kawar da ciwo. Yana da muhimmanci muyi la'akari da cewa kowane mutum yana da kwayoyin halitta kuma ga wasu mutane hanyoyin da aka gabatar zai zama tasiri, amma ga wasu, ba. Tips kan yadda za a rage rage tsoka bayan motsa jiki:
- Babban muhimmancin abincin abinci mai kyau ne , wanda shine mahimmanci don gyaran ƙwayoyin tsoka. Bayan yin amfani da shi, ƙwayoyin suna bukatar sunadarai da ke samar da amino acid masu muhimmanci waɗanda suke cikin warkarwa na filasta. Babban muhimmancin su ne carbohydrates, wanda ya cika tsokoki tare da glycogen.
- Mutumin da ba ya shiga wasanni ya kamata ya kula da ma'aunin ruwa, kuma ga wadanda suke yin motsa jiki ta jiki, wannan muhimmin abu ne na nasara. Abinda ya faru shi ne cewa wanzuwa yana haifar da gajiya na tsoka, kuma zafi zai nuna kanta sosai. Bugu da ƙari, ruwa yana taimakawa wajen kawar da guba kuma ya ƙaddamar da tsarin dawowa.
- Hanyar dacewa yadda za a sake dawowa bayan horo shi ne yin hotunan wasan motsa jiki. Wannan zabin ya dace ko da ciwo a jiki ya riga ya bayyana. Godiya ga kayan aiki mai sauƙi, zaka iya satura tsokoki tare da oxygen, wanda zai ba su damar dawo da sauri. Cardio yana taimakawa wajen kawar da ciwo a cikin ƙananan jiki, kuma azuzuwan yoga, an fi amfani da su a jikin jiki.
- Don hana bayyanar zafi, wajibi ne a gudanar da dumi kafin horo don shirya da kuma wanke tsokoki, kuma a karshen - haɓaka don dawo da jiki zuwa yanayin al'ada. Ayyukan ƙaddamarwa shine hanya mafi kyau don hana ƙin ciwo na rana mai zuwa.
- Saukewar dawo da tsokoki bayan horo ne saboda aikin sanyi, yana da kyau don amfani da damfara . Godiya ga wannan, zaka iya cire kumburi, kawar da ciwo da damuwa. Zai fi dacewa a yi amfani da sanyi a cikin 'yan sa'o'i masu zuwa bayan aikin motsa jiki. Aiwatar compress bada shawarar kowane 4-6 hours da kuma kiyaye shi na minti 20.
- Kyakkyawan sakamako yana samar da zafi, saboda yana inganta yaduwar jini da kuma cire spasms. Zaka iya ɗaukar wanka mai zafi, yi amfani da murfin shafe ko cream. Tsarin ya kamata yayi kimanin minti 20, kuma zaka iya maimaita shi sau uku a rana.
- Idan tsokoki na ciwo bayan horo, zaka iya canza tsakanin sanyi da zafi. Wannan zai cire kumburi kuma ya kara yawan wurare dabam dabam
jini, kamar yadda suke faɗa 2in1. Yawancin lokaci, 'yan wasa suna son rayuka dabam dabam. - Tabbatar da tabbatar da wannan matsala - tausa. Tare da shi, zaka iya kawar da spasms da zafi. Ko da tare da taimakon haske, motsa jiki na motsa jiki, wanda zai iya inganta yanayin zagaye da ƙwayar jini, kuma yana taimakawa tashin hankali da haɗari.
- Idan zafi yana da tsanani ƙwarai, to, zaku iya amfani da magunguna da marasa amfani da cututtukan steroidal (Diclofenac, Ibuprofen, Olfen, da sauransu). Za su taimaka wajen rage yawan hankali. Akwai kuma kayan shafawa da kuma gel din da zasu taimakawa ciwon tsoka (Voltaren, Diklak, Dolobene, Gel-gel, Object-T, Chondroxide da Warming Apisatron, Kpsikam, Nikoflex, da sauransu). Yana da muhimmanci a yi nazari da umarnin kafin amfani.