Ice Bath le ho tsosolosa ho ikoetlisa
Ho nka metsi a leqhoa ka mor'a ho ikoetlisa ka metsi a leqhoa (sebapali sa metsi a leqhoa la likhato tse 12 ho isa ho tse 15) ke mokhoa o tloaelehileng har'a baatlelete ba bangata e le mokhoa oa ho khutla ka potlako, le ho fokotsa bohloko ba mesifa le ho sithabela ka mor'a hore ho be le lipuisano tse matla kapa litlhōlisano.
Ntle le ho itlhatsoa ka leqhoa, baatlelete ba bang ba sebelisa le ho bapisa phekolo ea metsi (ho arohana pakeng tsa metsi a batang le metsi a futhumetseng) ho fumana phello e tšoanang.
Ho tsoa lipapaling tse phahameng ho libapali tse ngata tsa setsebi le libapali tsa bolo ea maoto, li-ice bath tse sebetsang ka mor'a moo li tloaelehile.
Kahoo, na li hlile li sebetsa? Hona lipatlisiso li re'ng mabapi le melemo le boiketlo ba ho itlhatsoa ka leqhoa kamora ho ikoetlisa?
Theory ka mor'a Cold ho qoelisoa ka mor'a ho ikoetlisa
Khopolo ea likhalase tsa leqhoa e amana le taba ea hore boikoetliso bo matla bo hlile bo bakela likokoana-hloko tse nyenyane, kapa tse nyenyane li lla ka mesifa ea mesifa. Ho senyeha ha mesifa ha ho felle feela ho etsa hore mesifa e sebetse hantle 'me e thusa ho lokisa tšenyo le ho matlafatsa mesifa ( hypertrophy ea mesifa ), empa e boetse e amahanngoa le ho lieha ho qala ho ba mesifa le mesifa (DOMS) , e hlahang pakeng tsa lihora tse 24 ho isa ho tse 72 ka mor'a ho ikoetlisa.
Ho ne ho lumeloa ho hlatsoa leqhoa:
- Etsa methapo ea mali le lihlahisoa tse senyang, tse kang lactic acid , tse tsoang lithong tse amehang
- Fokotsa ts'ebetso ea lik'hemik'hale 'me u fokolise lits'ebetso tsa' mele
- Fokotsa ho senyeha ha mesifa le mahlaba
Joale, ka ho tsosolosa, ho phahama ha mali ho ne ho lumeloa hore ho potlakisa ho potoloha, 'me le hona ho ntlafatsa mokhoa oa ho folisa.
Le hoja ho se na protocol ea morao-rao mabapi le nako e loketseng ea ho qoelisoa ho bata, batlete ba bangata kapa baetapele ba li sebelisang ba khothalletsa mocheso oa metsi pakeng tsa 12 le 15 likhato tsa Celsius le linako tse kolobetsoang tsa 5 ho isa ho tse 10 'me ka linako tse ling ho fihlela metsotso e 20.
Kahoo, le hoja e le khopolo ea ho qoelisoa ka metsi a batang bakeng sa ho hlaphoheloa ha boikoetliso, ho etsa lipatlisiso ka ho feletseng mabapi le melemo, mahlahahlaha le nako e ntle le mocheso o ntse o le litsela.
Lipatlisiso tsa saense tsa Mesebetsi le Boipheliso ba Liphalase tsa Ice
Har'a liphuputso tse 'nileng tsa talima liphello tsa leqhoa la metsi, ho qoelisoa ka metsi a batang le ho phekoloa ha phekolo ea metsi ka ho ikoetlisa le ho fokola ha mesifa, boholo ba tsona bo fana ka maikutlo a sa tsejoeng kapa a hanyetsanang.
Lipatlisiso tsa morao-rao tsa lipatlisiso li bontšitse hore mesifa ea mahlaseli hang-hang ka mor'a ho ikoetlisa ka ho feletseng e thibelang ho ruruha, 'me e hlile e sitisa kholo ea fiber ho hōla' me ha e le hantle e lieha ho tsosolosa mesifa. Ena e tla ba litaba tse mpe bakeng sa baatlelete ba lekang ho eketsa boholo ba mesifa le matla.
Phuputso e 'ngoe e hatisitsoeng ka 2007 British Journal of Sports Medicine e fumane hore ho qoelisoa ka leqhoa metsing ha hoa fana ka melemo ea sebele' me ha e le hantle, ho ka eketsa mesifa ea ho ikoetlisa ka mor'a ho ikoetlisa ka boima ba 'mele. Phuputsong ena bafuputsi ba bapisa ho qoelisoa ka metsotso e 1 ho ea ho hlatsoa ka leqhoa (5 degrees Celsius) kapa ho hlatsoa maqhubu (24 degrees Celsius) ka mor'a ho ikoetlisa ka matla .
Ba fumane hore baatlelete ba neng ba sebelisa libaka tsa ho hlatsoa leqhoa ba ne ba tlaleha hore ha ho na phapang pakeng tsa mesifa ea bohloko e kang ho ruruha kapa bonolo.
Leha ho le joalo, baatlelete ba ile ba tlaleha bohloko bo boholo ba leoto letsatsing le hlahlamang, ha ba tloha setulong ho ea ho boemo bo eme ho feta ba neng ba e-na le kalafo ea metsi ea ho hlatsoa metsi. Ho ea ka bafuputsi, "ho qoelisoa ka metsi a leqhoa ha ho na thuso bakeng sa bohloko, ho ruruha, matla a isometric le mosebetsi, 'me ha e le hantle ho ka etsa hore baatlelete ba bang ba utloisoe ke bohloko haholo letsatsing le hlahlamang."
Ka 2007, phuputso e entsoeng ho Journal of Strength le Conditioning Research e bontšitse phello ea phekolo ea metsi e fapaneng le ho lieha ho qala ho hlaphoheloa ke mesifa ka mor'a hore boikoetliso bo matla ba khatiso ba leoto. Ba fumane ho fokotseha ho fokolang, le ho tsosolosoa ka potlako, ea matla le matla ho baatlelete ba sebelisang phekolo ea metsi e fapaneng ho feta ba sebelisang ho hlaphoheloa.
Qetellong, phuputso e hlahileng ho International Journal of Sports Medicine ea July 2008 e fumane ho qoelisoa metsing a batang le ho phekoloa ha metsi ka tsela e fapaneng ho ka thusa ho hlaphoheloa ho tloha boitekong ba nakoana, kapa nakong ea liketsahalo tse kang lipapali tsa lipapali moo baatlelete ba pheta boiteko bo matla ka matsatsi a latellanang. Phuputsong ena, bafuputsi ba ne ba e-na le baesekele ba qeta beke ba koetliso e matla ea letsatsi le leng le le leng . Ka mor'a ho ikoetlisa ka mong le e mong, ba sebelisa mokhoa o mong oa mefuta e mene ea ho hlaphoheloa 'me ba nka matsatsi a robong pakeng tsa beke le beke ea ho sebetsa.
Mekhoa e mene ea pholiso e kenyeletsa
- Ho qoelisoa ka letamo la 15 C (59 degrees F) bakeng sa metsotso e 14;
- Ho qoelisoa ka 38 degree C (100.4 degree F) metsi bakeng sa metsotso e 14;
- Phapang pakeng tsa metsi a pholileng le a chesang metsotso e 14 ka motsotso;
- Metsotso e 14 ea phomolo e feletseng.
Ba ile ba tlaleha hore bapalami ba likoloi ba ile ba etsa hantle ha ba ntse ba qoelisoa ka metsi le metsi a sa tšoaneng, empa ts'ebetso ea bona e ile ea fokotseha ka bobeli ba metsi a chesang le phomolo e feletseng.
Tlhaloso ea motheo - Lihlahisoa tsa Ice Baths li fana ka Melemo e ikemetseng bakeng sa baatlelete
Ha ho ntse ho le joalo, ho hlakile hore lipatlisiso tse ling li hlokahala ho fihlela qeto e tiileng e ka finyelloa, boitsebiso bo teng hona joale bo bontša tse latelang:
- Ho hlaphoheloa habonolo ka kakaretso ho ntse ho amoheloa e le molao oa khauta, 'me ho hlakile hore ke tsela e molemo ka ho fetisisa ea ho hlaphoheloa ka mor'a ho ikoetlisa.
- Ho qoelisoa ka metsi a mongobo ka mor'a ho ikoetlisa ka thata ho fana ka phomolo ea nakoana 'me e ka thusa ho hlaphoheloa-bonyane moatlelete eo a boneng hore o hlaphoheloa kapele.
- Metsi a mangata a batang le metsi a futhumetseng (metsi a tumellano ea konteraka), a ka thusa baatlelete hore ba ikutloe ba le betere mme ba fana ka phomolo ea nakoana.
- Libaka tsa ho sesa ha li hlokahale; ho na le metsi a batang a batang (likhato tse 24 tsa Celsius) tse ntle le mohlomong ho feta lihlapa tsa ho hlatsoa leqhoa.
- Ho phomola kapele (phomolo e feletseng) hase tsela e atlehang ea ho hlaphoheloa.
- Libese tse chesang ka mor'a ho ikoetlisa ka thata li ka 'na tsa sitisa ho ikoetlisa.
Haeba U Sebelisa Bath Bath, Mona U ka Etsa Joang
Haeba o tla leka ho kolobetsoa metsing a pholileng kapa a batang ka mor'a ho ikoetlisa, u se ke ua e fetela. Metsotso e leshome e kolobetsoe ka 15 ° Metsi a Celsius a lokela ho ba le nako e lekaneng ea ho fumana melemo le ho qoba likotsi. Hobane serame se ka etsa hore mesifa e be matla le e thata, ke maikutlo a matle ho futhumala ka ho feletseng metsotso e ka bang 30 ho isa ho e 60 hamorao ka setamo se mofuthu kapa seno se chesang.
Bapisa Phekolo ea Metsi (Bath-Hot Fold)
Haeba u khetha ho fetola libaka tse chesang tse chesang le tse batang, mokhoa o tloaelehileng o kenyelletsa metsotso e le 'ngoe ka sebapeng se batang (10-15 likhato tse Celsius) le metsotso e' meli sebapi se chesang (hoo e batlang e le likhato tse 37 ho isa ho 40 Celsius), se pheta ka makhetlo a mararo.
Ho sa tsotellehe hore na saense e tšehetsa khopolo ea ho itlhatsoa ka leqhoa kapa che, baatlelete ba bangata ba hlapanya hore ho itlhatsoa ka leqhoa ka mor'a koetliso e matla e ba thusa ho khutla kapele, ho thibela kotsi le ho ikutloa ba le betere.
Lisebelisoa
> LA Roberts, le al., Ho qoelisoa ka metsi a batang ka mor'a ho ikoetlisa ho koetlisa pontšo e matla ea li-anabolic le ho feto-fetoha ha nako e telele ka mesifa ho ea ho koetlisa matla. J Physiol 593.18 (2015) maq. 4285-4301
> Vaile, J .; Halson, S .; Gill, N .; Dawson, B., Phello ea Hydrotherapy ho Tsosolosoa ho tsoa mokhathala. Int'l J. Sports Medicine, July 2008.
> Kylie Louise Sellwood, et al. Ho qoelisoa ka metsing le ho lieha ha metsi-ho senyeha ha mesifa: tlhahlobo e sa laoleheng e laoloang Br. J. Sports Med., Jun 2007.
> Vaile JM, Gill ND, Blazevich AJ. Phello ea phapang ea phekolo ea metsi ka matšoao a ho lieha ho qala ho hlaphoheloa ke mesifa. J Strength Cond Res. 2007 Aug; 21 (3): 697-702.