URafael Nadal uphinde wabonakalisa ukomelela nokuzimisela kwakhe kwihlabathi lentenetya ngokufikelela kumdlalo wamanqam we-US Open, impumelelo engazange ize ngaphandle kwemingeni. Ngexesha lomdlalo onzima ngokuchasene no-Argentine u-Diego Schwartzman, uNadal akazange ajongane noxinzelelo lomchasi wakhe kuphela, kodwa kunye nemiphumo emibi yokufuma kwindalo, eyabangela ukuba umhlwa kwi forearm. Olu hlobo lokungakhululeki luqhelekile kwiimeko zemfuno ephezulu yomzimba kwaye lunokuba ngumqobo obalulekileyo kwimincintiswano kule nqanaba. Ukufumana ulwazi oluthe kratya malunga nendlela yokuphepha i-cramps ye-muscle, unokujonga eli nqaku indlela yokuphepha ukukrala kwezihlunu.
Nangona kwakukho iicramps, uNadal wala ukunikezela. Wajongana nomceli mngeni ngobuchule bakhe bophawu lokuthengisa kwaye wakwazi ukugcina ezolile, emvumela ukuba aphume ephumelele emva kweeyure ezingaphezu kwesibini enkundleni. «Xa uzithembile ndiyayazi ukuba kunzima kangakanani ukuyeka", Utshilo uNadal. Kwakhona wabonisa ukwaneliseka kwakhe ngendlela ayisingathe ngayo le meko: "Kodwa iyandivuyisa indlela endayamkela ngayo le meko«.
Kwakutheni ukuze kuvele iicramps kwaye uzikhuphe njani?
Akuqhelekanga ukuva ngemiphumo ye ukuphelelwa ngamanzi emzimbeni kunye nobushushu kwiimbaleki ezikwizinga eliphezulu. Ngapha koko, isiganeko esifanayo senzeka kunye no-Angela Merkel, oye wangcangcazela kumsitho kawonke-wonke ngenxa ukungabikho kwe-hydration. I iindawo ezifumileyo kunokonyusa ukubila, nto leyo enokukhokelela ekulahlekelweni okukhulu kolwelo olubalulekileyo kunye ne-electrolytes, okubangela iicramps kunye nobunye ubuthathaka bomzimba.
Kubalulekile ukukhankanya ukuba, nangona uNadal eyimbaleki ekumgangatho ophezulu kwaye ebonakala ekwiklasi yakhe, ukwachaphazeleka kwezi meko. Ngethuba lomdlalo, kwafuneka acele abancedisi bakhe ukuba bancede ngokukhawuleza ukujongana nale ngxaki. Nangona kunjalo, impendulo yakhe kwintlungu yayikhawuleza kwaye isebenza kakuhle. Ukuba ufuna ukwazi ngakumbi malunga nempilo kaNadal kunye nezinye iimbaleki, unokujonga inqaku malunga Izifo zikaRafa Nadal.
Ukuchasana neecramps, uNadal usebenzise iqhinga elingqineke lisebenza ngokumangalisayo: thabatha ityuwa. Ngamazwi akhe, wathi: "Namhlanje ibilusuku olumanzi kakhulu, lunzima kakhulu, ekupheleni kweseti yesibini bendine cramps de kwaba yimidlalo emithandathu yokuqala kowesithathu. Ndathatha ityiwa encinci bahamba. Ndimi kakuhle, akukho ngxaki«. Eli nyango sele likwi-repertoire yabo ixesha elide kwaye libonakala lingqineke lisebenza kwiimeko ezinje.
Inzululwazi ngasemva kweTyuwa kunye neeCramps
Ityuwa, okanye ngakumbi isodiyam equletheyo, idlala indima ebalulekileyo ekulawuleni ukulingana kwamanzi emizimbeni yethu. Xa umntu ebila, ulahlekelwa yi-electrolyte, kuquka i-sodium kunye ne-chloride. Ukutya kwe-sodium kunokunceda ukulungelelanisa la manqanaba kwaye kuthintele i-cramps. Xa ityuwa ixutywa namanzi, inceda izihlunu ukuba ziphumle kwaye ziphinde zibuyele ukusebenza ngokugqibeleleyo, eyimfuneko kubadlali abafana noNadal abajongene neemfuno ezigqithisileyo zomzimba.
Los ii-electrolyte Zibalulekile kwimisebenzi eyahlukeneyo yomzimba, kubandakanywa ukucutha kwemisipha kunye nokulinganisela kwamanzi. Ngaphandle kwenqanaba elaneleyo le-electrolytes, izihlunu zinokungena kwimeko yokuncipha okuqhubekayo, okukhokelela ekubeni iicramps ezibuhlungu. Ke ngoko, kubalulekile kungekuphela nje kwiimbaleki ezikumgangatho ophakamileyo ezifana noNadal, kodwa kuye nawuphi na umntu osebenzayo, ukuqinisekisa ukuba amanqanaba e-hydration kunye ne-electrolyte ahlala elungile.
Iinketho ezingakumbi zokuLwa neeCramps
Ukongeza ekusebenziseni ityuwa, zikho ezinye iindlela iimbaleki ezinokuzisebenzisa ukuthintela nokunyanga iikram. Ezinye zezi ziquka:
- Iziselo ze-Isotonic: Banceda ukubuyisela ulwelo kunye nee-electrolytes ezilahlekileyo ngexesha lomsebenzi womzimba.
- Amandla afanelekileyo: Ukuzolula ngaphambi nasemva komsebenzi kunokunceda ukugcina izihlunu zibe bhetyebhetye kwaye zingabi lula ukukruneka.
- iimasaji: Ukuphulula iindawo ezichaphazelekayo kunokunciphisa ukuxinezeleka kwemisipha kwaye kuthintele i-cramps.
Kunconywa ukuba iimbaleki zigcine isicwangciso esaneleyo kunye nesicwangciso se-hydration esibandakanya ukufakwa kwamanzi kunye ne-electrolyte. Ngamanye amaxesha, amanzi okusela asenokunganeli ukuthintela iikram xa uzibhokoxa ngamandla. Ukuba unomdla wokufunda ukuba kutheni izihlunu zakho zingcangcazela, nali inqaku elinokunceda: kutheni izihlunu ziyangcangcazela.
Ukukwazi kukaNadal ukoyisa iikram ngexesha lomdlalo obalulekileyo bubungqina bokuzinikela kwakhe kunye nobungcali bakhe. Ngendlela yakhe ekrelekrele kunye nezicwangciso ezisebenzayo zokulwa nokuphelelwa ngamanzi emzimbeni kunye neecramps, uye wasiqinisa isimo sakhe njengomnye wabadlali bentenetya abakhulu kwimbali. Amava kaNadal asebenza njengesikhumbuzo sokubaluleka kokulungiselela umzimba, isicwangciso esifanelekileyo, kunye nokhathalelo lwempilo ngelixa ukhuphisana kwinqanaba eliphezulu. Imbaleki nganye kufuneka ifumane iindlela ezilungele umzimba wabo kunye neemfuno ezithile, kuba amanzi kunye ii-electrolyte zibalulekile kumdlalo ogqwesileyo kulo naluphi na uqeqesho lwezemidlalo.
