He aha nā pahu a he aha kāu e hana ai no ia?
Ua hana houʻoe i kahi hoʻolima hou a iʻole hana a hōʻeaʻoe i ka lā e hiki mai ana e pono ai i ka mākia no ka laweʻana mai iāʻoe mai kahi moe no ka mea uaʻehaʻoe?
Inā pēlā, uaʻikeʻoe i ka DOMS - Delay Onset o Muscle Soreness, kahi kaumaha ma waena o 12-48 mau hola ma hope o kāu kauʻana a me kāu keiki, hiki iā ia keʻeha.
ʻAʻole ka meaʻino ka maikaʻiʻole,ʻoiai he mea pono loa ia i ka uluʻana.
Akā, ināʻeha kou lauoho, ua hala loaʻoe.
He aha ka DOMS?
E like me ka inoa e'ōlelo mai nei,ʻo kēiaʻanoʻehaʻeha ke ola maikaʻi ma hope o kāu hanaʻana,ʻo kekahi manawa ke heleʻana i ka lāʻelua, kahi aʻu iʻike ai, he wahi liʻiliʻi loa ia.
ʻO ka mea e pili ana i DOMS,ʻaʻole hiki iāʻoe ke haʻi maopopo inā e loaʻa ana iāʻoe kaʻeha a iʻoleʻoe i ke kaumaha. Inā hanaʻoe i kahi mea hou loa āu i hana muaʻole ai, aia kahi kūpono maikaʻi loa eʻike aiʻoe i ka DOMS.
Pehea kaʻino? He paʻakikī kēia i ka wānana, akā i kēlā manawa kēia manawa e hōʻaleʻaʻoe i kou mau puʻupuʻu ma ke ala hou, ua paʻaʻoe eʻike i kekahi mau hopena.
ʻO kekahi mau hōʻailona:
- ʻO nā kānalua a me nā mākole
- 'Oloke
- ʻO kaʻino
- ʻO kaʻehaʻeha
He aha ke kumu o ka DOMS?
No laila, uaʻikeʻoe i ka DOMS inā ua hanaʻoe i kekahiʻano o ka hana, inā he hana a he kāhili paha i ka hau, akā he aha ka mea e hōʻeha ai iā mākou?
Manaʻo nā kānaka noiʻi inā hiki keʻikeʻia kēia mau mea a pau:
- Hana hoʻohana maʻamau - No laila, ke hana neiʻoe i kahi mea hou aʻokoʻa
- Nā kū'ē'ē kūʻokoʻa -ʻAʻole,ʻaʻole iaʻoe ke hana nei i kekahi meaʻokoʻa, haʻi maoli ia i keʻano o ka hoʻohaikiʻana i kou mauʻiʻo ma nā hana likeʻole. ʻO ke kū'ēʻana o ka'ā'ī,ʻo ia hoʻi, ke hana neiʻoe i kaʻiʻo i ka lōʻihi. E noʻonoʻo i ke ala haʻahaʻa o kahi biceps curl
- Hana hoʻolālā -ʻO keʻano o iaʻano,ʻo ia ka mea e hōʻaleʻa ana i kou mauʻiʻo me ke kūpaʻa aʻoi aku ke kūpaʻa ma mua o ka hoʻohanaʻiaʻana i ka lawelaweʻana. No laila, inā he mea hoʻomakaʻoe,ʻo ka mea āu e hana nei ua paʻa, no ka mea,ʻaʻole hoʻohanaʻia kou kino e hana. Inā uaʻoi aʻeʻoe i mua, hiki iāʻoe ke hōʻeha ma ka hoʻoukaʻana i nā kaumaha kaumaha a iʻole e hana i kahi hana hou me nā kaumaha kaumaha.
ʻO kēia mau mea a pau ke kumu i manaʻoʻia ai e nā poʻe akamai he walaʻau microscopic i loko o kāu mau māmā i ka manawa e pane ai lākou i nā pilikia hou.
Peheaʻoe e hoʻemi ai i DOMS?
He mea maʻamau ke loaʻa i kekahi maʻi kaumaha i ka manawa e hoʻomaka mua aiʻoe, akā, hiki iāʻoe ke ho'ēmi i kou mau pilikia o ka maʻi nui ma:
- Ke hoʻouluulu ma mua o kāu kauʻana - E hoʻolālā ma kahi o 5 mau minuke no kou mahana mahana,ʻoi aku ke anuanu paha iʻole e lōʻihi paha kou kino no ka loaʻaʻana o nā mea e hele ana
- Hoʻomaopopo i kāu polokalamu - E hoʻomaka me ka hoʻolālā māmā, eʻae i kou kino e kūkulu i ka ikaika a me ka hoʻomanawanui
- Ke hāpai nui -ʻO kekahi mau haʻawina e hōʻike ana i ka hoʻouluʻana o ka ikaika,ʻo ia hoʻi ke hele neiʻoe ma nā hanaʻoi aku ma mua o ka paʻaʻana i kahi kaha hele, hiki ke kōkua me DOMS. Ma kahi o nā noiʻi , uaʻike nā kānakaʻepekema i nā hana i hana i nā hana hoʻokipa no kaʻiʻo o ka bipi keiki ma nā manawa likeʻole ma hope o ka hanaʻana o kahiʻoihana bipi kaumaha i ka paepae puka a me kaʻoi aku o kaʻoi aku kaʻoi aku o kaʻoihana ma mua o ka pūʻuluʻoihana a me ka pūʻulu papa
- Hana wikiwiki, hoʻololi iki i kāu polokalamu
Loaʻa iā DOMS
Inā nui kaʻeha, hiki iāʻoe ke hana
- Hiki - Inā hoʻopau maoliʻoe iā ia,ʻaʻoleʻoe e makemake e neʻe i kahi'ē aʻe, akā e pono ana i kou kino ke manawa hou e hoʻoponopono ai a ho'ōla hou, no laila e hoʻomaha i kahi lā hou aku ma mua o kāu kauʻana.
- E lawe i kahiʻauʻau wela -ʻOiaʻiʻo , he manawa pōkole, akāʻo kaʻauʻau wela maikaʻi ke hōʻoluʻolu iāʻoe, no ka manawa pōkole.
- Loaʻa i kahi massage - He mea paʻakikī kēia, no ka mea, aia keʻano o nā mea e pili ana i kēia inā hana maoli kēia. ʻO kēlā me kēiaʻaoʻao, he mea maikaʻi ka paʻiʻana ma kaʻu puke
- E lawe i kahi anti-inflammatory (e like me ka ibuprofen) -ʻO kahi o DOMSʻo ia ka mea i puhiʻia kou mau mumū i hiki ai i kekahi poʻe ke hoʻomaha mai i kahi mea pale. Ponoʻoe e kamaʻilio i kāu doc e pili ana i kēlā inā inā loaʻa iāʻoe kekahi pilikia me kēlāʻano o nā pua
- ʻO kaʻanoʻoi aku o ka hana i hana ai iāʻoe i kaʻeha - Uaʻike kekahi poʻe i ka hana maʻalahi o kaʻoihana likeʻole me ka maikaʻi. ʻAʻole au iʻike i kaʻimi noiʻi no kēia (me aʻu e nānā nei!) Akāʻo koʻu manaʻoʻo ka hanaʻana i nā maʻiʻehaʻeha paha, e kōkua paha iā lākou e ho'ōla ... e like me ka haʻawina aʻu i'ōlelo ai e pili ana me ka ikaika ke kauʻana. He kumu wale nō
Nā kumuhana:
ʻO Hasson S, Barnes W, Hunter M, a me Williams J. Ka hopena o ka lōʻihi o ka hoʻoikaikaʻana o ka muscle no ka maʻiʻeha a me ka hana o ka muscle. J Orthop Sports Phys Ther. 1989; 10 (12): 499-507.
Pāʻina PM. Nā pāpale lima a me ka ho'ōla houʻana i ka hana muscle ma hope o ka hoʻolālā: kahi loiloi puke. J Orthop Sports Phys Ther. 1997 Feb 25 (2): 107-12.