Yaya Tsawon Lokacin da Cutar DOMS take Daurewa?

Za ka farka bayan kwana ɗaya ko biyu bayan horo kuma matakan sun zama aikin. Wannan ciwon tsoka ne da ke da jinkiri, kuma yana faruwa ne bisa tsarin da za a iya hangowa maimakon ya bayyana a bazuwar. Ga jadawalin sa'a da sa'a, abin da ke shimfiɗa shi, da kuma lokacin da ciwo ya daina zama ciwo na yau da kullum.

Lokaci-lokaci lokaci-lokaci

Ga mafi yawan mutane yana kama da wannan:

• Sa'o'i shida: kusan babu komai. Wataƙila wata damuwa mai tsanani.
• 612 hours: A alamun farko, tsoka ta zama mai laushi ga matsa lamba.
• 24 zuwa 48 hours: a kan tsauni. Ciwo yana da muni a nan, kuma ƙarfin wannan tsoka ya ragu 1030%30%Ka yi tunani .
• 487272 hours: sauka mai kyau, yawanci 30~50% kasa da a ganiya.
• 35 kwanaki: gaba daya tafi ga mafi yawan mutane.
• 57 kwanaki: kawai bayan gaske m kaya gangara gudu, a farko zaman bayan watanni hutu, ko sau biyu da al'ada girma.

Ƙarfi yana dawowa da sauri fiye da ta'aziyya: yawanci awanni 24 zuwa 96 bayan ciwon ya daina damunka. Kuma ba shi da wani abu da ya shafi lactic acid jini lactate ya share cikin minti 30 zuwa 60 bayan kammala. Abin da kake ji shi ne ƙananan lalacewar ƙwayoyin tsoka da kuma ƙwayoyin haɗin gwiwa, da kuma amsawar kumburi da ke biyo baya.

Me ya sa wasu lokuta kwana biyu ne wasu kuma sau biyar ne

Abubuwa hudu ne suka fi haifar da bambanci:

• Yanayin da ya dace. Saukar da nauyin yana cutar da shi fiye da ɗaga shi. Saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin sa
• Wani sabon abu. Wani motsa jiki da ba ka yi ba cikin watanni 3 yana nuna kamar sabon abu.
• Ƙarar murya. Yin amfani da kayan aiki daga 10 zuwa 20 a kowane rukuni na tsoka a mako shine dalilin da ya sa ciwon ciwo na kwanaki biyar.
• Ƙarƙashin kaya. Ƙungiyoyin Romanian, masu zurfi, Bulgarian da kuma masu gudu suna jin zafi sosai saboda suna ɗaukar tsoka a cikin matsayi mai tsawo.

Ƙari ga haka, bayan shekara 40, yawanci yakan kai sa'o'i 12 zuwa 24 bayan haka kuma ya fi kwana ɗaya. Barci kasa da awa shida da cin abinci kasa da gram 1 na furotin a kowace kilogram na nauyin jiki duka biyu suna jan shi.

A karo na biyu yana ciwo kusan rabin.

Sakamakon sakewa shine abu mafi mahimmanci a cikin wannan batu: sake maimaita wannan zaman a cikin makonni 1 zuwa 4 kuma ciwo ya ragu da kashi 0. 40 60% 60%, tare da kariya ta tsawon makonni 6 zuwa 8. Aikace-aikacen aiki: lokacin da ka fara sabon shirin, gudu na farko 7 zuwa 10 days a 6070%70% na aikinka na aiki da kuma 23 saitin maimakon 45. Ka daina mako guda kuma ka samu mako na biyu na al'ada.

Abin da ke rage dawowa

1. Motsi mai sauƙi. 203030min na tafiya ko 1015min na keke mai sauƙi a cikin saurin da za ku iya tattaunawa. Mafi kyawun sakamako ga ƙoƙari.
2. Maimaita hasken motsi. 240%3 sets na 101515 maimaitawa a 3040%40% na aiki nauyi, cikakken kewayon. Ciwon yana sauka na sa'o'i da yawa.
3. Sunadarai. 1.62.22.2 g da kilogram da rana. Ga 80 kg wanda yake 13017175 g, raba cikin abinci 4 na 3040 g.
4. Ka yi barci na awa bakwai da tara. Yawancin lokaci ana warkarwa cikin dare ɗaya; kwana biyu na sa'o'i 5 suna ƙara kusan kwana ɗaya ga ciwon.
5. Ruwan ruwa. Kimanin 303535 ml da kilogram, don haka 2.42.2.8 lita a 80 kg.
6. Tausa ko busawa, minti 51010 a kowace rukuni. Yankewa ya ji zafi da kusan 203030%, amma na 'yan sa'o'i kaɗan.

Abin da ke aikata kasa da ka yi zaton

• Ƙaddamarwa ta tsakiya. Bambanci a cikin ciwo yana kusa da 144%, a zahiri babu komai.
• Wanka kankara nan da nan bayan ɗagawa. Suna jin daɗi, amma idan aka yi amfani da su kullum suna rage yawan ƙwayar tsoka. Idan ka yi amfani da ɗaya, ka bar akalla sa'o'i 466 bayan zaman.
• Magungunan kashe kumburi a matsayin al'ada. Suna ɓoye ciwo, kuma shan su mako bayan mako yana rage daidaitawa.
• Ka yi hutawa sosai. Kwanaki biyu a kan gado na kullum yakan sa rigidity ya fi muni, ba mafi kyau ba.

Shin ya kamata ka horar da kanka yayin da kake ciwo?

Yi amfani da sikelin 0 zuwa 10:

• 13: jirgin kasa kamar yadda aka tsara, cikakken nauyi da kuma saiti.
• 46: ko dai horar da wani rukuni na tsoka, ko rage nauyi da 2030%30% kuma sauke saitin karshe.
• 7 zuwa sama: Ka tsallake wannan rukuni, ka ci gaba da tafiya da motsa jiki na jiki na kwanaki 1-2.

Dokoki biyu ba tare da banda ba: Kada ka yi ƙoƙarin maimaitawa 1 zuwa 3 a kan tsoka mai zafi, kuma idan ciwo yana rage yawan motsi, ba ciwo ba ne wani abu ne da ya kamata a bincika.

Lokacin da za ka je wurin likita

Ka ga, kuma don na farko biyu maki gani a wannan rana:

• Sanyi mai launin shayi ko cola tare da tashin zuciya, rauni mai ƙarfi da ciwo mai tsanani yiwuwar rhabdomyolysis.
• Ciwo a 8/10 ko mafi muni wanda bai ragu ba bayan sa'o'i 72, tare da kumburi a gani a cikin wani sashi kawai.
• Mai kaifi, kaifi zafi da ya bayyana a lokacin da daga kanta, da kuma raunuka ko wani dent a cikin tsoka.
• Rashin ji, ƙuƙwalwa, ko raunana hannu da ƙafa da ba za su tafi ba.
• Zazzabi sama da 38 °C, ja, da fata mai zafi a kan yankin mai zafi.
• Ciwo da kumburi a cikin maraƙi ɗaya kawai, ba tare da dalili mai kyau ba.

Idan kana shan statins ko kuma ka canja magani kwanan nan, ka ce haka ciwon tsoka yana da nauyin daban a wannan yanayin, kuma gwajin creatine kinase shine mataki na gaba mai yiwuwa.

Gajerun bayanai

• Ciwo yana farawa awanni 61212 bayan horo, ya kai kololuwa a awanni 244848, kuma ya share cikin kwanaki 35 ga yawancin mutane.
• Ƙarfin ya ragu da kashi 10 zuwa 30% kuma ya dawo 24 zuwa 96 hours bayan ciwon ya ɓace.
• Tafiya na minti 20 da 30, furotin g 2.2 a kowace kilogram da sa'o'i 7 da 9 na barci suna taimakawa; shimfiɗa da kankara ba su da wani amfani ga lokaci.
• Fara sabon shirye-shirye a 6070%70% nauyi da 23 sets guda zaman maimaita ciwo 4060%60% kasa.
• Ciwon ciwon 133 ba ya canza komai, 46 yana nufin yanke 2030%30% daga mashaya, 7 ko fiye yana nufin tsallake wannan ƙungiyar tsoka.