Lafiya
6K 0 19.02.2018 (sabuntawa ta ƙarshe: 24.01.2019)
Yin la'akari da hanyoyi don dawo da jiki, mutum ba zai iya yin watsi da tasirin zafin jiki ba. A baya mun kalli fa'idojin sauna bayan kammala motsa jiki don saurin warkewa. Maudu'in sabon labarin shine wanka na kankara: menene shi da kuma yadda yake shafar ayyukan dawowa.
Janar bayani
Wankan kankara babban tafki ne wanda ya cika bakinsa da kankara. Wannan hanya mafi sau da yawa yana nufin saukar da ƙafafu a cikin guga / basin tare da ruwan zafin ɗaki, wanda ke cike da kankara. Yayinda kankara ke narkewa ba daidai ba, zafin ruwan yana sauka daga 15 zuwa 0 a hankali, wanda ke rage barazanar kamuwa da mura.
Dangane da bincike, ta amfani da wankan kankara:
- rage tasirin lactic acid;
- da sauri yana sauke jini mai tsafta bayan yin famfo;
- yana karfafa garkuwar jiki;
- da sauri ya kawo manyan kungiyoyin tsoka cikin sautin.
Tambayar dalilin da yasa 'yan wasa ke yin wankan kankara ya zama mai dacewa musamman bayan an hango kungiyar wasan motsa jiki ta Burtaniya a wasannin Olimpik da ya gabata don wannan tsarin wasan.
Gaskiya mai ban sha'awa: ƙungiyar kanta ba ta sami sakamako mai ban sha'awa ba. Wannan ba ya sanya alamar tambaya a kan fa'idodin yin wankan kankara, amma yana tabbatar da cewa ba za a iya kwatanta sakamakonsa da shan kowane irin kwaya ba.
Yadda za a ɗauka daidai?
Yaya ake yin wanka na kankara yadda ya kamata don cutar da lafiyar ku da haɓaka tasirin aikin horo?
Bi waɗannan dokoki masu sauƙi:
- Ruwan ya zama a zazzabin ɗaki (15-20 digiri Celsius); ruwan famfo ya dace da wannan.
- Ba a ba da shawarar kasancewa cikin wankan kankara na sama da minti 5-7 ba tare da yin tauri ba na farko saboda haɗarin kamuwa da sanyi. Ko da idan ka taurara, to ba zai dace ka yi amfani da wanka sama da minti 20 ba.
- Ya kamata a sami kankara mai yawa - kusan 20-40% na yawan ruwan. Shirya shi gaba ta hanyar zuba shi a cikin ƙira na musamman da sanya ruwa a cikin injin daskarewa.
- Zai fi kyau nutsad da ruwa a cikin kankara kawai ƙungiyoyin tsoka waɗanda suka yi aiki yayin horo, watau ba gaba ɗaya ba, amma nutsar da ƙafafu / hannaye kawai.
- Kafin yin wanka na kankara, zai fi kyau ka tuntuɓi likitanka game da haɗarin amfani a cikin lamarinka.
- Wajibi ne don yin wanka tare da kankara ba daɗewa ba bayan rabin sa'a bayan horo, yayin da lactic acid har yanzu ba ya tasiri sosai game da ayyukan dawowa.
Sanya ko Amfani?
Me yasa kwararrun 'yan wasa ke yin wankan kankara? Shin wankan kankara yana da amfani da gaske? Har yanzu masana ba su cimma matsaya ba. A gefe guda, masu horarwar da ke yin amfani da wanka na kankara sun yi imanin cewa da gaske yana ƙaruwa wasan kwaikwayon 'yan wasa da kashi 5-10%, wanda ke da mahimmanci a cikin yanayin gasa. A gefe guda kuma, masu adawa da yin amfani da wanka na kankara sun nuna cewa damuwa bayan horo ya riga ya zama mai girma, sakamakon haka haɗarin rashin lafiya yayin amfani da wannan hanya yana ƙaruwa sosai.
Bari muyi la’akari da matsayin biyu daki-daki.
| Bayanta | Vs |
| Wankan kankara yana cire lactic acid daga tsokoki | Underarƙashin tasirin sanyi, asid din kawai yana hana shi, wanda ke sauƙaƙa zafi, amma ba ya cire abu daga jiki. |
| Wankan kankara na iya inganta ɗan wasan na ɗan lokaci | A zahiri, tasirin tasirin kawai yana haifar da saurin adrenaline, wanda da gaske yana inganta sakamako na ɗan lokaci, amma tare da amfani akai, jiki yana amfani da sanyi, wanda ke rage tasirin wanka. |
| Ice wanka sautunan tsokoki | Sanyi na iya haifar da ciwon tsoka. |
| Wankan kankara yana saurin dawo da aikin motsa jiki | Ci gaban ciwo a cikin ɗakunan yana yiwuwa, wanda ba zai ba da izinin horo ba koda kuwa a game da cikakken murmurewar tsoka. |
Cutar da lafiya
Duk da fa'idar amfani da wankan kankara, illolin da ke haifar da tasirin ƙwarewar fasahar.
Menene sakamakon zai yiwu:
- Matsalar zuciya. Musamman gaskiya ga 'yan wasa sama da shekaru 35. Wankan kankara na iya haifar da ciwon tsoka, gami da ciwon zuciya.
- Vunƙwasawa. Saboda hypothermia, tsokoki, maimakon shakatawa, shiga cikin yanayin tashin hankali na yau da kullun - wannan aikin kariya ne na jiki, wanda, saboda irin wannan rikicewar, yana haɓaka yanayin zafin jiki na ciki.
- Sanyi. Motsa jiki da kanta yana da matukar damuwa ga jiki, don haka ƙarin ɗaukar kaya a cikin yanayin hypothermia yakan ƙare da mura.
- Cututtuka na tsarin genitourinary. Lokacin da aka nutsar a cikin wanka sama da ƙimar kugu, akwai babban haɗarin zafin jiki na gabobin haihuwa.
- Hadin gwiwa. Ga mutanen da ke fama da ciwon haɗin gwiwa, an hana ɗaukar sanyi na iyakar.
- Pressureara matsa lamba.
Lura: haɗarin waɗannan tasirin yana ƙaruwa lokacin da aka keta tsarin mulki na zafin jiki, ko lokacin da kuka zauna cikin wanka na kankara na dogon lokaci.
Takaitaccen bayani
Don wasanni daban-daban da kaya daban-daban, nasu bambance-bambancen wanka na kankara an haɓaka. Yi la'akari da duk bayanan da ke cikin tebur.
| Musungiyar tsoka | Intensara ƙarfi | Sifofin ruwa | Harmarin cutarwa | Amfana |
| Kafafu | Duk wani | Kuna buƙatar nutsar da ƙafafunku kawai ƙafafunku-cikin zurfin, a cikin al'amuran da ba kasafai ba - a tsakiyar quadriceps. Ruwa ya zama na matsakaiciyar zafin jiki –10-15 digiri Celsius. Yawan kankara a cikin ruwa bai wuce 25% ba. Tsawancin aikin ya dogara da ƙarfin zuciyarka. Ba'a da shawarar ciyar da fiye da minti 15. | Ikon kama mura. Game da matsalolin haɗin gwiwa - taɓarɓarewar cututtukan ciwo da sanadin sanyaya kwatsam. | Yana ba ka damar saurin kawar da tarin lactic acid bayan zuciya. |
| Jimlar kaya | .Asa | Dukan jikin an nitsar da shi har zuwa wuyansa na ɗan gajeren lokaci (har zuwa minti 5). Adadin kankara a cikin ruwa bai wuce 10% ba. 'Yan wasa da suka ƙware za su iya kasancewa a cikin wanka na kankara tsawon lokaci, amma tasirin irin wannan aikin yana cikin shakka | Hadarin sanyi. Hadarin kamuwa da matsalolin haihuwa. Hadarin kamuwa da cutar nimoniya. | Da sauri sautunan tsokoki kuma shirya su don ɗaukar nauyi. Yana hanzarta dawowa. |
| Maido da gaggawa | Iyakance | Nitsar da jiki har zuwa kugu a cikin ruwan kankara a ƙaramin ziyara na mintina 2-3 kowane minti 10. Sauran lokacin, an goge thean wasan da karfi har sai ya dumi sosai. Yawan kankara a cikin ruwa bai wuce 40% ba. | Chanceananan damar samun matsaloli tare da aikin haihuwa na jiki. Hadarin kamuwa da mura saboda raunin jiki. | Yana taimakawa saurin kawar da lactic acid, sautin tsokoki da hanzarta dawowa. |
| Yi aiki a madauwari | Matsakaicin ƙarfi | Nitsar da ƙafafu a tsakiyar quadriceps, tsawon lokacin aikin ya kai mintuna 12. Yawan kankara na iya zuwa 30%. | Cutar sanyi, ciwon huhu, tsananta ciwo a ɗakunan. | Yana dawo da sautin tsoka, yana sauƙar da damuwa mai haifar da damuwa. |
| Janar hardening | Duk wani | Cikakken nutsewar jiki. Tsarin yau da kullun - fara daga minti ɗaya, yana ƙara tsawon lokacin aikin da dakika 20-30 a kowace rana. | Hadarin sanyi. Sauran suna lafiya. | Yana kara juriyar jiki ga sanyi da yawan obalodi. |
| Saukewa daga gasa | Iyakance | Nitsar da ƙafafu + ƙungiyar tsoka da ke cikin ɗaukar na tsawon minti 3-7, ya danganta da ƙin jijiyoyin jiki. | Cutar sanyi - ciwon huhu - tsananta ciwo a cikin ɗakunan. | Yana ba ka damar dawo da aikin tsoka da sauri. |
Kammalawa
Me yasa 'yan wasa ke yin wankan kankara idan aikin yana da illa? Yana da mahimmanci don cimma matsakaicin sakamako a cikin gasa. Saboda wannan, ana amfani da dukkan hanyoyin da ake dasu, daga tausa zuwa placebo. Idan wanka na kankara zai iya haɓaka aikin ɗan wasa da aƙalla 5-7%, wannan na iya zama mai nuna alama cikin samun nasarar da ake nema. Sabili da haka, duk da yiwuwar cutarwa, wankan kankara ya shahara tsakanin 'yan wasan Olympics.
Anan akwai wasu abubuwa na yau da kullun don tunawa game da wanka bayan wasan motsa jiki:
- Babban haɗarin kamuwa da mura. Wannan shi ne saboda gaskiyar cewa jiki yana cikin matsanancin damuwa bayan horo (gasar).
- Rashin nutsewa mara kyau ko ƙarancin taurin zai iya haifar da babbar matsalar lafiya.
- Ba a tabbatar da ingancin yin wankan kankara ba a kimiyance.
- Hanyar ba zata ƙara yawan aikin sake zagayowar horo ba, zai rage illa kawai, kamar ciwo, riƙe lactic acid, da sauransu.
La'akari da abin da ke sama, masu gyara ba za su ba da shawarar yin amfani da bahon kankara ga 'yan wasa ba ƙwararru ba.
