Anachedwa isanayambike minofu soreness - ndichiyani? Kodi kuchotsa anachedwa isanayambike minofu soreness?

"O, mapazi ake" - maganizo piringupiringu m'mutu mwanga, pamene thupi masitepe. "O, m'mimba!" - mumaganiza pamene kuyesera kubwereza dzulo maphunziro mantha. "O, o-oh, kumbuyo" - pamene kuyesa kukweza kulemera ndi likugwirizana chithunzi. Ndi chiyani icho? Anachedwa isanayambike minofu soreness minofu, kapena matenda a anachedwa minofu ululu - minofu poyankha katundu kwambiri kapena zachilendo.

Kawirikawiri ndi mochedwa isanayambike minofu soreness dziŵani oyamba amene angoyamba kuthana ndi othamanga amene abwerera kwa maphunziro pambuyo yopuma, ndipo ambiri onse amene "lomwa" minofu yanu. Kwa iye palibe amene sangayesedwe - banal maulendo njinga akhoza kukhala otsatirawa chifukwa tsiku oohs ndi aahs pamene kudzuka.

ndi komanso pamene chiyani?

Choncho, anachedwa isanayambike minofu soreness. ndi matenda ichi ndi kumene chiyani? Panopa pali maganizo ambiri zimene zimachititsa zodabwitsazi: kudzikundikira asidi lactic mu minofu, tsankho kuwononga ulusi minofu (microtraumas) ndi ziŵiri zonsezi.

Chiphunzitso asidi lactic

Chiphunzitsochi ali wokalamba ndithu, umunthu wake ndi uyu. Pa masewera olimbitsa thupi kapena zina yovutayi zolimbitsa minofu adzasowe mpweya, umene umaperekedwa ndi magazi. Ndi njira mphamvu kubwerera limapangidwa ndi thupi, chifukwa amapangidwa ku asidi minofu lactic, ndiponso mwina zinthu zina. Kumverera chifukwa timatcha anachedwa isanayambike minofu soreness.

chiphunzitso cha microtrauma

Chiphunzitsochi yachiwiri ndi yakuti minofu kuti sakuphunzitsidwa, zigawo zikuluzikulu ulusi minofu (myofibrils) wa amayesetsa osiyana - onse yaitali ndi yochepa. Mwachidule myofibril kugwetsera pa thupi. Izi microtrauma chifukwa kutupa, ndi chifukwa munthu amavutika - ichi ndi kuchedwa isanayambike minofu soreness pambuyo thupi.

Large ndi zachilendo katundu chifukwa chaukali anachedwa isanayambike minofu soreness, "maluwa" wa zomverera Zimatengera mtundu wa katundu kuperekedwa kwa minofu.

Ndi zonse ndiponso moyenera myofibrils maphunziro ndi kutalika, ndi ululu palibe. Mawu ofunika pano - "Chabwino".

Anachedwa isanayambike minofu soreness si, ngati bwino kugwira maphunziro

Palinso chifukwa chofala kwambiri microtrauma - Kusagwiritsa maphunziro. Wothamanga anaphonya zochangamutsa, ukhale pansi kapena onse. Chifukwa - minofu anavulala ndipo anachedwa isanayambike minofu soreness. Kodi zikutanthauza chiyani?

muphunzitsidwe chofunika kuyamba ndi konzekera. Ofunda - yokonza chamoyo nkhawa, pa siteji iyi, limatuluka kutentha thupi, kagayidwe ndi inapita patsogolo, kuwonjezera dzuwa wonse wa chamoyo. Komanso, zotsatirazi akupezeka:

• kumawonjezera kamvekedwe ka dongosolo chifundo mantha ndi kuchuluka kwa zikuwonjezereka masiku ano mu magazi, izo kumathandiza kuphunzitsa intensively zambiri;
• dilate capillaries, potero mofulumira yobereka mpweya zimakhala ndi;
• kumawonjezera mitsempha mopupuluma kufala mlingo;
• kumawonjezera elasticity minofu ndi Mitsemphayi;
• ndi njira yodalirika kupewa kuvulala ndi sprains kuti wothamanga amalandira chakuti minofu kutenthetsa zokwanira.

Alikuwotha moto mpaka kumawonjezera Mwachangu wa kulimbitsa thupi, minofu ntchito bwino, abwino ndi kwambiri.

Titamaliza maphunziro kwenikweni tikusowa Mangirirani mahatchi kugaleta - timatha inu azisangalatsa thupi pambuyo nkhawa, kupewa kapena kuchepetsa ululu, kuyambitsa kutentha yachibadwa thupi. Yoyenera maphunziro - anachedwa isanayambike minofu soreness ndi minofu sadzakhala kusokonezedwa.

Njira "kuchotsa" anachedwa isanayambike minofu soreness

Anachedwa isanayambike minofu soreness ndi zambiri amapezeka pa tsiku lachiwiri kuchokera zolimbitsa thupi ndi kumatenga masiku 3-7, ndipo izo zimatengera pa mlingo wa munthu natrenirovannosti ndi wotani zolimbitsa thupi zichitike. Ngati katundu ndi zachilendo, adzakhululukidwa anachedwa isanayambike minofu soreness. Kodi ngati katundu m'munsi paliponse?

A zabwino anatambasula

Konzekera ndi ukhale pansi amapangidwa, koma tsiku lotsatira akadali anachedwa isanayambike minofu soreness. Kodi kuchita? Chabwino, ndiye, maphunziro unachitikira kwa phindu. Ndipo ululu akhoza kuchotsedwa kapena attenuated kudzera yophunzitsa.

relieves zabwino kwambiri anachedwa isanayambike minofu soreness anatambasula, mwachitsanzo kutambasula minofu. Easy adzapereke ndi amapereka zotsatira zabwino. Ngati wothamanga ali ndikachite mapewa, pamimba ndi manja, iwo zosavuta mothamanga.

Ngati panali anachedwa mapazi isanayambike minofu soreness, kuthandiza yemweyo anatambasula kokoka, anyonyomala. Zotsatira zabwino zimatheka ndi osakaniza zokambirana: zochangamutsa, pambuyo - anatambasula.

Onse ayenera kuchitidwa bwino ndi modekha. Choyamba, ululu adzaleka, koma osachepera konzekera minofu kufooketsa duu ndipo anachedwa isanayambike minofu soreness. Mayendetsedwe adzakhala chophweka kwambiri ndi chosavuta.

A kusamba otentha kapena akusamba

Hot mphika bwino umafunda mpaka minofu, Iyamba magazi ndipo amawathandiza mochedwa isanayambike minofu soreness. Shawa ndi zabwino, koma zoipa kwambiri kuposa kusamba. Hot madzi umafunda ndi pansi Ulusi minofu, amachepetsa mochedwa isanayambike minofu soreness ndi kulola zosangalatsa zabwino, bwino magazi ndipo thupi mu thupi.

Kodi kuchotsa anachedwa isanayambike minofu soreness? Muyenera madzi osamba nthawi yomweyo pambuyo thupi, tsiku lotsatira - osamba kapena akusamba. Pambuyo - wabwino zochangamutsa ndi kutambasula: mkangano minofu ofunda ntchito bwino ndipo konzekera zotsatira ankafuna.

kudya zakudya zopatsa nthanzi

Yoyenera zakudya - njira yabwino kuti mukhale ndi thanzi. Ndi - Chinsinsi mwamsanga ndipo wathunthu kuchira pambuyo workouts. Mphamvu zimadalira cholinga - kumanga minofu, kuonda, kutenga chinachake. Ngati muli ndi cholinga ofunika kuonda, simuyenera kukhala woyamba maola 2-3 pambuyo maphunziro. Kusunga minofu misa, ndi zofunika kutenga BCAA mapuloteni ndi amino zidulo.

Ngati chandamale si kuonda, choyamba maola 2-3 m'pofunika thupi lanu chakudya mapuloteni. Monga zimam'patsa gwero abwino buckwheat, balere, mawere, oatmeal, mpunga woyera, uchi, nthochi, madzi abwino. Mapuloteni gwero - nkhuku, tchizi, mazira, Taphunzira nsomba.

Pambuyo ndi pa masewera olimbitsa thupi ali ofunika kwambiri hydrate. Pakuti imeneyi ivomelezana alipidwa madzi opanda - sayenera kumwa koloko, madzi shuga, khofi, tiyi, koko, zakumwa chocolate, ndi chirichonse chimene lili tiyi kapena khofi.

Sauna, chipinda nthunzi ndipo phyto

Zodabwitsa chida - phyto, kapena mkungudza mbiya, makamaka ngati inu kuphatikiza izo awiriawiri mankhwala a zitsamba. Monga enaake abwino odana ndi yotupa ndi ulesi fitosbory. Yemweyo amapita saunas ndi malo osambira, monga anachedwa isanayambike minofu soreness kuchotsedwa iwo angakhale kusiyana fitobochki. Thukuta kwambiri wokoma kuposa ululu ndi kuchita anatambasula. Mwina chifukwa cha anachedwa isanayambike minofu soreness idzapita kwathunthu kusamba akhoza kufooketsa, koma mapeto zonse mpaka mosavuta kuposa "pamaso".

Ndipo anthunzi otulutsirako thukuta ndi mkungudza mbiya ndi kusamba imathandizira kagayidwe, magazi ndi kusintha kwa thupi. Pitani ku anthunzi otulutsirako thukuta kapena kusamba yomweyo pambuyo kulimbitsa thupi katundu sangakhale (mtima ndi choncho katundu), koma pa tsiku lotsatira - zimene mukufuna.

Russian kusamba - chida zamatsenga aliyense nawo masewera, ndi njira zonse kulemera, kubwezeretsa minofu elasticity ndi mphamvu. Zimadzetsa kuonongeka kwa mawu khungu, nthawi kuthamanga pa anthu ndi oopsa ndi kuthamanga otsika magazi, relieves nkhawa, asanafike recedes anachedwa isanayambike minofu soreness. Kodi chidali chifuniro cha Russian sizikuthandiza!

Malinga ndi kafukufuku amene asayansi, thupi kulimbana ndi kutentha mu kusamba komanso katundu thupi yaikulu. Capillaries dilate, magazi ukufika minofu ndi khungu, mtima ukuwonjezeka linanena bungwe ndi 150%. Kusiyana kutentha ndi kuzizira (ozizira dziwe, matalala) akupereka katundu pazipita pa dongosolo mtima.

Ndinakumana ndi tsache nthunzi, wabwino kwambiri mkulu kutentha zimakhudzanso minofu kuti. Ndipo kusamba tingati ndi wamphamvu kwambiri ngati ife kuwonjezera kutikita.

kutikita

Kutikita yokha paokha - chida chabwino kwambiri. Ayenera kugwiritsidwa ntchito, ngakhale pali zifukwa zina zapadera. The kutikita zolondola kumathandiza pambali mawonekedwe zambiri mpikisano wothamanga ndipo akathandize, amatha kwambiri kukhala kusinthasintha mfundo za mafupa ndi minofu, kusintha kufalitsidwa, kuthetsa kutupa wofatsa ndi kuphwanya kwa thupi. Ndi mankhwala kwambiri chifukwa anachedwa isanayambike minofu soreness, koma sayenera kugwiritsidwa ntchito ngati kale apo, ndipo patapita kulimbitsa thupi ndi.

Kodi kuchotsa anachedwa isanayambike minofu soreness mothandizidwa ndi mutafikisidwa? Kugwiritsa ndipo koposa zonse pano - kutikita masewera. Iwo akhoza kuthetsa mochedwa isanayambike minofu soreness kwathunthu, simungathe bwinobwino, koma kudzakhala kosavuta kuchotsa. Mtundu wa kutikita amathandiza kuthetsa minofu mavuto ndi bwino maganizo, kumachepetsa kutupa mu minofu, amene amapezeka mu thupi poyankha microtrauma.

Sports kutikita amagwiritsa njira zosiyanasiyana kusankha zimadalira cholinga cha maphunziro ndi mitundu yake. Iwo ayenera kugwira munthu amene amadziwa ndi chochita pa nkhani iliyonse. njira yabwino kwambiri kuchita kutikita izi kudzera maola 1.5-4 pambuyo kulimbitsa thupi ndi. Osafunika - maola 8-10 kapena tsiku lotsatira. Koma pali njira kuthana ndi chodabwitsa anachedwa isanayambike minofu soreness. Kodi njira imeneyi?

mankhwala

mankhwala Special "kuchokera anachedwa isanayambike minofu soreness", koma pali odana ndi yotupa mafuta ndi ululu mankhwala. Pakati pawo, palibe "zabwino", "sing'anga" ndi "zoipa", aliyense ali zokonda zawo. Wina limathandiza munthu wina.

Kodi kuchotsa anachedwa isanayambike minofu soreness ntchito mafuta? Kuchokera pa zimene chogulitsidwa pharmacies, mungathe kugwiritsa ntchito ndalama "Ben Gay", "Ketonal", "Dolobene" (gel osakaniza), "Voltaren" (gel osakaniza). Iwo amagwira ntchito mafuta abwino "Espoli." Cacikulu - mungagwiritse ntchito mafuta alionse ku myositis, koma muyenera choyamba mwawerenga mosamala malangizo (monga mankhwala aliwonse).

Angakhale angelo, ndi ululu mankhwala zambiri sangathe nkhanza - zothandiza "azichitira" anachedwa isanayambike minofu soreness kusamba, kutikita ndi adzapereke.