Thaum lub sij hawm ua tiav ntawm lub cev qoj ib ce, microtraumas ntawm cov nqaij thiab cov nqaij khaus loj tuaj, uas ua rau pom qhov mob. Muaj kev xav tsis zoo nyob rau hauv 12-24 teev tom qab qhov kev sib kho. Cov leeg kuj tuaj yeem raug mob rau hnub thib ob tom qab kev cob qhia, ua li cas hu ua nqaij tawv nqaij qeeb dua. Nyob hauv txoj cai, qhov mob yuav tshwm sim rau txhua tus neeg ncaws pob, tsis hais txog kev kawm. Qhov no phenomenon yog heev ib txwm thiab yog tsuas yog pom ib tug rau txim ntawm adaptation mus rau load.
Yuav ua li cas kom tshem tau cov leeg mob tom qab kawm?
Muaj ob peb lub tswv yim uas tso cai rau koj kom txo los sis txawm raug tshem ntawm qhov mob. Nws yog ib qho tseem ceeb uas yuav tsum tau coj los rau hauv tus account tias txhua tus neeg muaj tus kabmob ntawm ib tus neeg thiab rau qee cov neeg txoj kev qhia yuav zoo, tabsis rau lwm tus, tsis yog. Cov tswv yim yuav ua li cas kom txo cov leeg nqaij tom qab qoj ib ce:
- Ntawm qhov tseem ceeb yog kev noj zaub mov zoo , uas yog ib qho tseem ceeb rau kev kho kom rov zoo ntawm cov leeg nqaij. Tom qab qoj ib ce, cov nqaij ntshiv xav tau cov proteins uas muab cov tseem ceeb amino acids uas tau koom tes hauv kev zoo ntawm cov fibers. Ntawm qhov tseem ceeb tshaj plaws yog cov carbohydrates, uas sau cov leeg nrog glycogen.
- Ib tug neeg uas tsis koom nrog kev ua si yuav tsum tuav lub cev tsis muaj nqi, thiab rau cov neeg uas tau txais kev qoj ib ce, qhov no yog ib qho tseem ceeb ntawm txoj kev vam meej. Tus tshaj plaws yog tias lub cev qhuav dej ua rau cov nqaij mob qaug zog, thiab qhov mob yuav pom nws tus kheej zoo dua. Tsis tas li ntawd, cov kua haus yuav pab tshem tawm cov co toxins thiab ceev txog cov txheej txheem rov qab.
- Txoj kev zoo yuav ua li cas rov qab tau tom qab kev cob qhia yog ua kom tsis muaj zog aerobic ce. Qhov kev xaiv no yog tsim txawm tias qhov mob hauv lub cev twb tshwm sim lawm. Ua tsaug rau tej yam yooj yim, koj tuaj yeem ua kom cov nqaij ntshiv nrog oxygen, uas yuav cia lawv rov qab sai dua. Cardio pab kom tshem ntawm qhov mob ntawm sab hauv qis ntawm lub cev, thiab cov chav kawm xws li yoga, muaj ntau tsom rau lub cev sab sauv.
- Kom tiv thaiv qhov mob hnyav, nws yog ib qhov tsim nyog rau kev sov so ua ntej kev cob qhia los npaj thiab sov txog cov nqaij ntshiv, thiab thaum kawg - hitch rov qab rau lub cev kom zoo li qub. Qoj tes taw yog qhov zoo tshaj plaws los tiv thaiv qhov mob ntawm qhov mob hnub tom qab.
- Nreeb rov qab ntawm cov leeg tom qab kev kawm yog vim qhov kev txiav txim ntawm txias, nws yog qhov zoo tshaj plaws los siv ib tug compress . Ua tsaug rau qhov no, koj tuaj yeem tshem qhov mob, tshem ntawm qhov mob thiab tsis xis nyob. Nws yog qhov zoo tshaj rau siv khaub thuas tom ntej ob peb xuab moo tom qab lub zog ua haujlwm. Thov kev tawm tswv yim txhua txhua 4-6 teev thiab khaws cia rau 20 feeb.
- Ib qho txiaj ntsim zoo yog muab los ntawm tshav kub, raws li nws txhawb nqa cov hlab ntsha thiab qhov tshem tawm cov tshuaj tua kab mob. Koj tuaj yeem siv da dej kub, siv lub tshuab ua kom sov lossis lub qab zib. Cov txheej txheem yuav tsum kav ntev li 20 feeb, thiab koj tuaj yeem rov muab nws tuaj txog peb zaug ib hnub.
- Yog tias koj cov leeg nruj tom qab kev kawm, koj tuaj yeem hloov tau txias thiab kub. Qhov no yuav tshem tawm cov mob thiab nce kev ncig
ntshav, raws li lawv hais 2in1. Feem ntau, cov neeg ncaws pob nyiam qhov sib txawv ntawm tus ntsuj plig. - Zoo pov thawj hauv kev daws qhov teeb meem no - zaws. Nrog nws, koj tuaj yeem tshem tau mob taub hau thiab mob. Txawm nrog kev pabcuam ntawm lub teeb, txoj kev tawm dagzog, ib tus tuaj yeem txhim kho cov ntshav ncig thiab elasticity, thiab txo kev nruj thiab nruj.
- Yog tias qhov mob hnyav heev, ces koj tuaj yeem siv cov tshuaj mob ntsws thiab lwm yam tshuaj tsis haum (Diclofenac, Ibuprofen, Olfen, thiab lwm yam). Lawv yuav pab txo cov kev txhawj xeeb. Muaj cov tshuaj pleev thiab cov tshuaj kua (gelatin) uas txo cov leeg (Voltaren, Diklak, Dolobene, Fastum-gel, Object-T, Chondroxide thiab cua sov Apisatron, Kpsikam, Nikoflex, thiab lwm yam). Nws yog ib qho tseem ceeb uas yuav tau kawm cov kev qhia ua ntej siv.