Cov lus nplaum no yog ib txoj kev zoo tshaj plaws los kho cov nqaij mos ntawm cov nqaij mos
Kev raug mob ntawm kev raug mob yuav yog ib qho tseem ceeb tshaj plaws rau cov kev kho mob rau cov kev mob nkeeg xws li cov kabmob thiab cov kab mob , kev raug mob thim, kev sib ceg thiab kev mob.
Vim li cas nab kuab mos lub cev nqaij mos?
Thov cov dej khov rau qhov nqaij mos ntawm cov nqaij mos yuav pab txo qhov o thiab o tuaj ntawm kev txo cov ntshav mus rau qhov chaw raug mob. Cov dej khov kuj ua rau mob ib ntus tom qab raug mob los yog raug mob.
Yuav kom tau qhov zoo tshaj plaws, nws tseem ceeb heev rau cov dej khov rau lub sij hawm 48 teev tom qab raug mob, ua ntej qhov o tuaj lawm.
Cov dej khov kho kom txo tau cov kub ntawm cov nqaij mos ntawm 10 mus rau 15 degrees rau luv luv, rov ua dua lub sij hawm kuj tseem tuaj yeem tshwm sim tau zoo tshaj.
Rau Kev Raug Mob Ntsej Muag Nqaij, Cov Kws Ua Ntej Zov Zoo Tshaj
Cov pa ya yog qhov zoo tshaj plaws ntawm kev thov dej khov rau kev raug mob. Cov kev tshawb fawb hais txog kev siv cov nab kuab ntawm cov nqaij mos cov ntaub so ntswg tseem txhawb nqa cov txheej txheem hauv qab no rau kev raug mob. Cov kauj ruam no ua rau qhov kev kho mob zoo tshaj plaws rau ntau qhov mob kis las.
Yuav Ua Li Cas Ua Zaus Daus
Qhov yoojyim tshaj uas yuav ua rau dej khov rau ntawm qhov raug mob yog khov dej hauv cov ntawv me me. Rip lub khob kom pom cov dej khov. Nrog rau lub cev raug mob siab saum lub plawv (yog tias ua tau) kom txo qhov o, massage qhov chaw raug mob. Tseg cov dej khov hauv cov lus tsa suab li 10 feeb; tsis txhob cia nws nyob hauv ib qhov chaw.
Raws li cov nab kuab yaj, rhuav lub khob ntawm lub khob kom pom qhov seem ntawm cov dej khov.
Tswv yim : Li ntawd, koj yeej muaj ib txoj hauv kev los ua dej khov, khaws cov ntawv me me ntim dej hauv koj lub taub yees txias.
Koj Yuav Tsum Ntev Npaum Li Cas?
Qhov siv tau zoo tshaj plaws thiab nyab xeeb tshaj plaws ntawm cov dej khov tau pom nrog daim ntawv thov rov ua dua 10 feeb ib zaug.
Cia lub cev raug mob ib nrab kom sov li ib teev ua ntej rov ua dua qhov dej khov. Siv rov ua dua, tsis tas li, kev siv dej khov pabcuam pab txo tus neeg mob kom tsis txhob muaj qhov tawv nqaij. Nws tseem tso cai rau cov tawv nqaij tawv kom rov zoo li qub thaum tob hauv cov leeg mob siab.
Ntev npaum li cas koj yuav tsum ua nws?
Cov sij hawm uas koj mus txuas ntxiv rau cov dej khov rau cov dej khov yog nyob ntawm seb qhov mob thiab qhov koj muaj, qhov twg ntawm qhov raug mob thiab koj tus kheej nyiam. Feem ntau, rov ua dua qhov dej khov 3 mus rau 5 zaug ib hnub nyob rau thawj 24 rau 48 teev yog pab tau. Tom qab 48 teev, nws muaj pov thawj tsawg dua tias qhov kev raug mob yuav ua kom koj lub sijhawm zoo .
Ceeb toom thiab Ceev Faj
Icing kev raug mob ntev dhau lawm tuaj yeem ua rau kev puas tsuaj ntxiv rau cov nqaij mos, thiab ua rau muaj kev ntxhov siab.
Nco ntsoov tias koj cov reflexes thiab lub cev muaj zog kuj muaj kev tsis taus tom qab kev khov nab kuab, yog li koj yuav ua rau raug mob dua 30 feeb tom qab kho tas. Vim li no, tsis txhob siv lub cev raug mob kom txog thaum cov ntaub so ntswg sov rov qab (txog li ib teev).
Lwm Cov Kev Xaiv Icing
Yog tias koj tsis xav siv cov lus tso dag, koj tuaj yeem siv lub hnab ntim ntawm cov nab kuab tawg, ib pob ntawm cov khov nab kuab los yog lub lag luam dej khov rau cov dej khov rau koj.
Nrog rau cov kev xaiv no, tsuav yog tias koj muaj nyias phuam los yog lwm qhov thaiv kev tiv thaiv ntawm koj cov tawv nqaij thiab dej khov, koj tuaj yeem tawm ntawm cov pob khov nabnpawb rau qhov chaw li 15 feeb ib zaug. Ntxiv dua thiab, ceev faj tsis txhob tso dej khov rau ntawm daim tawv nqaij - txawm tas li txav dej khov los yog siv phuam nyias ntawm cov dej khov thiab tawv nqaij.
Qhov chaw:
Hubbard TJ, Denegar CR. "Cov Tshuaj Cryotherapy Ua Kom Zoo Dab Tsi Nrog Kev Raug Mob Teeb Meem?" J Athl Tsheb nqaj hlau. 2004 Sep; 39 (3): 278-279.
MacAuley, DC. Dej kho: zoo npaum li cas yog pov thawj? Thoob Ntiaj Teb Cov Ntawv Tshaj Tawm Txog Kev Ua Si (Med Sports) 2001 Jul; 22 (5): 379-84