CrossFit ana ɗaukarsa ɗayan mafi yawan matattarar wasanni don yawancin jama'a. Sau da yawa a cikin maganganun al'umma ana jin su, kamar: "bayan horo, tashin zuciya ya zo" ko kuma kuna jin gunaguni game da yawan aiki na jiki. Amma irin wannan yanayin kamar zafin jiki bayan horo ba a la'akari da shi, tunda irin wannan alamun ana ɗaukar kusan al'ada. Shin haka ne? Bari muyi la'akari da wannan batun a duk cikakkun bayanai.
Me ya sa ya tashi?
Shin za a iya yin zazzabi bayan motsa jiki? Idan ya tashi, sharri ne ko al'ada? Don amsa waɗannan tambayoyin, ya zama dole a yi nazarin dukkan abubuwan da ke faruwa tare da jiki yayin horo.
Hanzari na metabolism
A yayin aiwatar da aiki tare da aikin, muna yin motsi fiye da rayuwar yau da kullun. Duk wannan yana haifar da hanzari na zuciya da hanzari na metabolism. Speedara saurin manyan matakan yana haifar da ɗan ƙara ƙarancin zafin jiki.
Tsarin ƙarfe
A lokacin motsa jiki, don yin wasu ayyuka (ɗaga barbell, yana gudana a kan abin hawa), muna buƙatar adadin ƙarfi, wanda aka saki daga abubuwan gina jiki. Kona abubuwan gina jiki koyaushe yana faruwa tare da sakin zafi, wanda aka tsara ta ƙarin zufa. Amma jiki baya daina kona abubuwan gina jiki bayan motsa jiki, wanda zai haifar da ɗan ƙara yawan zafin jiki yayin lokacin murmurewa.
Danniya
Horar da kanta wani abu ne mai halakarwa. Oƙari yayin motsa jiki yana yayyage ƙwayoyin tsokokinmu, yana tilasta duk tsarin aiki zuwa iyaka. Duk wannan yana haifar da damuwa, wanda zai haifar da rauni ga garkuwar jiki. Idan kayan sun wuce gona da iri, ko kuma jiki yana yaƙi da cutar a bayan fage, to ƙaruwar zafin jiki sakamakon rauni na jiki ne.
Tasirin magunguna na ɓangare na uku
Mutumin zamani yana amfani da adadi mai yawa na ƙari daban-daban. Wannan ya hada da hadaddun kona gidaje Farawa tare da L-carnitine mara laifi kuma yana ƙarewa tare da magungunan kisa waɗanda ke haɓaka aiki a horo.
Kusan dukkanin mai-mai ƙonawa da pre-motsa jiki kari wanda ke ƙona kitse azaman mai na farko zai iya shafar yanayin zafin jiki. Ana iya yin hakan ta hanyoyi biyu:
- Yourara yawan ƙwayar ku na asali. A zahiri, wannan yana ɗaga zafin jiki zuwa 37.2, sakamakon haka jiki yake ƙoƙari don dawo da daidaitaccen yanayin, wanda yake ciyar da kuzari mai yawa (gami da mai).
- Sauyawa zuwa rumbun mai ta hanyar ƙara nauyi akan ƙungiyar tsoka ta zuciya.
A farkon, a yanayi na biyu, ana amfani da triglycerides azaman madogarar kuzari, wanda, idan aka ƙone shi, a saki 8 kcal a kowace g gwargwadon 3.5 kcal a kowace g da aka samu daga glycogen. A dabi'ance, jiki baya iya aiwatar da wannan ƙarfin makamashi a lokaci ɗaya, wanda ke haifar da ƙarin canja wurin zafi. Saboda haka tasirin kara zafin jikin mutum bayan motsa jiki da bayansa.
A mafi yawan lokuta, daban-daban, duk waɗannan abubuwan ba zasu iya canza yanayin zafin jiki da gaske ba, duk da haka, a haɗe, a cikin wasu mutane, suna iya haifar da ƙarin ƙaruwa, har zuwa digiri 38 da sama da haka.
Kuna iya motsa jiki tare da zafin jiki?
Duk ya dogara da dalilin da yasa kake da zazzabin bayan wasan motsa jiki. Idan wannan yanayin yana da alaƙa da raunin tsarin garkuwar jiki, to ba a ba da horo ba daidai ba, tunda horo ƙarin damuwa ne ga jiki. Kamar kowane damuwa, yana da tasiri na ɗan lokaci akan jiki, wanda zai haifar da ƙazamar cutar.
Idan kuna rawar jiki saboda yawan nauyi a cikin jiki, to anan kuna buƙatar kulawa ba kawai ga matakin aiki da zafin jiki ba, har ma ga ƙwayoyin magungunan da kuke amfani dasu.
Musamman, haɓaka cikin zazzabi na iya haifar da:
- shan hadadden aikin motsa jiki;
- maye maganin kafeyin;
- sakamakon mai ƙona ƙwayoyi.
A wannan yanayin, zaku iya horarwa, amma ku guji tushe mai ƙarfi. Madadin haka, ya fi kyau ku ba da aikinku a cikin hadadden wasan motsa jiki da motsa jiki mai tsanani. A kowane hali, kafin aikin motsa jiki na gaba, rage sashi na abubuwan haɗin da ake amfani dasu don rage bayyanar abubuwa marasa kyau.
Idan muna magana ne game da ɗan tashin hankali a cikin zafin jiki (daga 36.6 zuwa 37.1-37.2), to wannan yana iya yiwuwa kawai tasirin yanayi ne daga sakamakon da aka samu. Don rage yawan zafin jiki a wannan yanayin, ya isa ƙara yawan ruwan da ake sha tsakanin hanyoyin.
Yadda za a guji?
Don cimma ci gaban wasanni, yana da mahimmanci ba kawai don fahimtar dalilin da yasa zafin jiki ya tashi bayan horo ba, amma kuma sanin yadda za a guje wa irin wannan yanayin.
- Sha ruwa mai yawa yayin motsa jiki. Fluidarin ruwa - gumi mai tsananin ƙarfi, ƙila zai iya tashi a yanayin zafi.
- Rage cin abinci na maganin kafeyin da ke gabanku.
- Kada a yi amfani da ƙwayoyi masu ƙona kitse.
- Rike littafin horo. Yana guji ƙarin horo.
- Rage motsa jiki yayin motsa jiki.
- Warke sosai tsakanin motsa jiki. Wannan zai rage mummunan tasirin ƙarfin damuwa.
- Rage cin abincin ku na gina jiki. Wannan zai taimaka a yayin da kuka wuce ƙimar da aka ba da shawarar, wanda ke haifar da aiwatar da kumburi a cikin hanta da koda.
Muna yaki zafi fiye da kima na jiki
Idan bayan horo kuna buƙatar zuwa taron kasuwanci, ko kuma yana faruwa da safe, kuna buƙatar sanin yadda za a iya kawo yanayin zafin jiki ta yadda ya kamata.
| Hanyar / ma'ana | Tsarin aiki | Lafiya lafiya | Tasiri kan sakamakon |
| Ibuprofen | Magungunan anti-inflammatory marasa steroidal: sauƙin kumburi na iya saukar da yanayin zafin jiki da kawar da ciwon kai. | Lokacin cinyewa cikin ƙananan allurai, yana da ƙaran guba ga hanta. | Rage bayanan anabolic. |
| Paracetamol | Wakilin antipyretic tare da tasirin analgesic. | Yana da matuƙar guba ga hanta. | Irƙirar ƙarin damuwa a kan gabobin ciki. Rage bayanan anabolic. |
| Asfirin | Antipyretic, ba steroidal anti-mai kumburi. Yana da sakamako masu illa da yawa waɗanda basu dace ba tare da ɗaukar cikin komai a ciki ko azaman matakan kariya kai tsaye bayan motsa jiki. | Yana da tasiri, ba a ba da shawarar yin amfani da shi bayan aiki mai nauyi. | Catara catabolism, yana haifar da asarar tsoka. |
| Shayi lemun tsami mai dumi | Ya dace idan haɓakar zafin jiki sakamakon sakamakon ƙara damuwa. Vitamin C na motsa garkuwar jiki, ruwan zafi yana haifar da gumi, wanda ke rage zafin jiki. | Tannin da ke cikin shayi na iya haifar da karin damuwa a kan jijiyar zuciya. | Vitamin C yana motsa saurin dawowa. |
| Ruwan sanyi | Sanyin jiki yana ba ka damar dawo da zafin jikin ɗan lokaci zuwa na yau da kullun. Ba a ba da shawarar ba idan ana yawan aiki ko alamar farko ta mura. | Zai iya haifar da sanyi. | Yana hanzarta matakan dawowa, rage tasirin tasirin lactic acid a cikin ƙwayar tsoka. |
| Shafawa da ruwan tsami | Hanyar gaggawa don rage zafi daga 38 zuwa sama. Abubuwan ruwan inabi suna hulɗa tare da gumi mai gumi, suna haifar da wani yanayi mai zafi, wanda da farko a ɗan taƙaice yakan ƙara yawan zafin sannan kuma ya sanyaya jiki sosai. | Akwai yiwuwar rashin lafiyan. | Ba ya tasiri. |
| Ruwan sanyi | Jiki sanyaya jiki da juzu'i na digiri. Yana taimakawa a cikin yanayin inda zafin jiki ya haifar da rashin ruwa da haɓaka ƙarancin ƙarfi, ana ɗauka ingantaccen magani. | Babu shakka lafiya | Ba'a shafa ba sai dai lokacin bushewa. |
Sakamakon
Shin zazzabi zai iya tashi bayan motsa jiki, kuma idan ya tashi, shin wannan zai zama muhimmin mahimmanci? Idan ka auna zafin ka mintuna 5-10 bayan atisaye, babu wani abu da ba daidai ba tare da ɗan ƙara karatu. Amma idan zafin jiki ya fara tashi daga baya, wannan tuni alama ce daga jiki game da obalodi.
Gwada rage ƙarfin aikinku ko kauce wa hadaddun kayan ƙona mai. Idan yawan zafin jiki ya tashi bayan horarwa washegari ya zama tsayayye, yakamata kayi tunani game da sake duba hadadden tsarin horon ka ko ma tuntubi likita.
