Indlela yokubuyisela ngokuphumelelayo ngemva kokuqeqeshwa kokuzivocavoca okunzima?

Indlela yokubuyisela ngokuphumelelayo ngemva kokuqeqeshwa kokuzivocavoca okunzima?

1. hamba kancane

Ngemuva kokuqeqeshwa okude, ungami ngokushesha, kodwa uhambe kancane imizuzu engu-5-10.Ukuhamba kancane kungasiza ukushaya kwenhliziyo kwehle kube sezingeni elizolile, kukhuthaze ukujikeleza kwegazi emilenzeni ukuze kusize imisipha ikhiphe i-lactic acid, futhi kugweme ukushaqeka kwamandla adonsela phansi okubangelwa ukuphumula kungazelelwe.

2. engeza ukudla okunomsoco nokulala

Ngemuva kokuqeqeshwa, udinga ukugcwalisa amanzi noshukela ngokushesha ngangokunokwenzeka.Kodwa ungadli kakhulu ngesikhathi, futhi usebenzise indlela yokudla kancane nokudla ukudla okwengeziwe ukuze ungeze amandla.

Ukulala kuyindlela ephumelela kakhulu yokubuyisela ukuqina komzimba.Ikhwalithi yokulala enhle ingasheshisa ukuzelapha komzimba.

3. compressurized ice compress

I-pressurized ice compress isiphenduke indlela evamile yokululama kwabasubathi bemarathon ngemva kokuqeqeshwa.

I-Ice compress ingakhuthaza i-vasoconstriction, i-metabolism ehamba kancane futhi inciphise ukufa kwamangqamuzana okungadingekile;nciphisa ama-nodules we-myofascial, unciphise ukugoqa kwemisipha, futhi usheshise ukululama kwemisipha;phumula imisipha futhi usheshise ukubola kwe-lactic acid;ukunciphisa izinga lokuqhuba kwenzwa yezinzwa futhi ukhulule ngempumelelo ubuhlungu;ukugqugquzela ukukhululwa kwezinto eziphumuzayo ezitholakala endothelium yendawo futhi kusheshiswe ukumuncwa kabusha koketshezi lwethishu;ivuselela ukugeleza kwe-lymphatic futhi isheshise ukungcola komzimba.