Kunonoka kutanga tsandanyama soreness - chii? How kubvisa kunonoka kutanga tsandanyama soreness?

"Oh, tsoka dzake" - pfungwa zvinofamba zvakawanda mumusoro mangu, asi muviri kukwira masitepisi. "Oh, dumbu!" - chinouya mupfungwa kana kuedza kudzokorora zuro wacho kuvhunduka kurovedza. "Oh-o-oo, shure" - kana achiedza kusimudza uremu anotsigira mufananidzo. Chii? Kunonoka kutanga tsandanyama soreness kuti tsandanyama, kana kuti chirwere kuti kunonoka tsandanyama marwadzo - tsandanyama apindure kunyanyisa kana kujairika mutoro.

Kazhinji chete kunonoka kutanga tsandanyama soreness vanyatsoziva beginners vaya vachangobva kutanga kubata vatambi vanenge vadzokera Kurovedza pashure yokumbozorora, uye vose zvavo zvose vaya "migweje" tsandanyama dzako. Kubva kwaari hapana angati - banal bhasikoro Tours vanogona kuva zuva rakatevera mugumisiro ari oohs uye aahs kana kubuda pamubhedha.

Chii uye kupi?

Saka, kunonoka kutanga tsandanyama soreness. Chii ichi chirwere uye kupi? Pari pane dzakawanda dzidziso pamusoro zvinokonzera Fani iyi: kuunganidza lactic asidhi ari tsandanyama, kukwana kukuvadzwa kuti tsandanyama fibers (microtraumas) uye zvose zviri zviviri.

Pfungwa lactic asidhi

dzidziso iyi rakanyatsojeka akwegura, ayo chaizvoizvo ari ichi. Panguva yechiitwa kana zvimwe rinonetesa muviri tsandanyama haina okisijeni iri yaipiwa neropa. Nokuti simba negadziriro yeparutivi mashandiro unotora muviri, uye somugumisiro anogadzirwa tsandanyama lactic acid, uye zvichida zvimwe zvinhu. The zvichiguma Kunzwa tinoti kunonoka kutanga tsandanyama soreness.

Dzidziso microtrauma

iyi dzidziso yechipiri kuti tsandanyama kuti havasi kudzidziswa, zvakamisa hurongwa tsandanyama fibers (myofibrils) akasiyana urefu - zvose refu uye pfupi. In pfupi myofibril kubvarura panguva yechiitwa. Izvi microtrauma chikonzero kuzvimba, uye somugumisiro munhu anonzwa kurwadziwa - iri kunonoka kutanga tsandanyama soreness pashure muviri.

Large uye kujairika mitoro kukonzera kwazvo kunonoka kutanga tsandanyama soreness, "bouquet" ane nezvekufadza kunoenderana worudzii mutoro wakapiwa tsandanyama.

With dzose uye zvakakodzera kudzidzisa myofibrils ndiwo chete kureba, uye kurwadziwa vasipo. Shoko guru pano - "kodzero".

Kunonoka kutanga tsandanyama soreness hakusi, kana zvakanaka basa kudzidzisa

Pane imwe mhosva zvakajairika chaizvo microtrauma - kukodzera. kudzidziswa. Mutambi achisuwa ushamwari-kumusoro, atonhodze pasi kana vaviri. Somugumisiro - vakuvara tsandanyama uye kunonoka kutanga tsandanyama soreness. Zvinorevei?

Kurovedza Yakafanira kunodiwa kutanga kwoushamwari kumusoro. Warm - gadziriro ane muviri kushushikana, panguva ino, tembiricha muviri rinobuda, kuti muviri yacho nokukurumidza, kuwedzera zvinonyatsorehwa kunyatsoshanda yacho muviri. Mukuwedzera, zvinotevera kunoitika:

• anowedzera mataurire tsitsi tsinga uye huwandu adrenaline muropa, zvinobatsira kudzidzisa zvakawanda kuzviita;
• dilate ari capillaries, nokudaro kuwedzera chokuendesa okisijeni kuti munyama;
• anowedzera tsinga zvairatidza hutachiwana zvazvingava;
• Kunowedzera elasticity kuti tsandanyama nemarunda;
• ndiwo yakavimbika nzira yokudzivisa kukuvara uye sprains kuti mutambi anogamuchira kubva chokwadi kuti tsandanyama kudziyirwa kumusoro zvakakwana.

Up kunowedzera kunyatsoshanda ari Workout, tsandanyama kushanda nani, njodzi uye zvikuru.

Pashure Kurovedza hazvo kuva sunga - zvinoita here adzikamise muviri mushure mupfungwa, kudzivirira kana kuderedza marwadzo, kutungamirira zvakajairika tembiricha muviri. Yakafanira nokudzidziswa - kunonoka kutanga tsandanyama soreness uye tsandanyama haangazozikamwi kuvhiringidzwa.

Nzira "kubvisa" kunonoka kutanga tsandanyama soreness

Kunonoka kutanga tsandanyama soreness zvinokonzerwa kunoitika pazuva rechipiri pashure muviri uye kunotora mazuva 3-7, uye zvinoenderana nenhanho natrenirovannosti uye worudzii muviri kunoitwa munhu. Kana mutoro kujairika, zvichaitwa kunonoka kutanga tsandanyama soreness. Zvakadini kana rezasi mutoro asiko?

A zvakanaka Munotatamura

Anodziya atonhodze pasi zvakaitwa, asi zuva rakatevera vachiri kunonoka kutanga tsandanyama soreness. Zvokuita? Zvakanaka, zvino, kurovedza Waiitwa vabatsirwe. Uye kurwadziwa anogona kubviswa kana attenuated kuburikidza Extensions.

Unotsigira Very zvakanaka kunonoka kutanga tsandanyama soreness ndichisveerera, kureva Munotatamura tsandanyama. Easy uchiraira iri rinopawo akanaka kushanda. Kana mumhanyi coached mapfudzi, dumbu uye maoko, uchakurati- nyore run.

Kana paiva kunonoka kutanga tsandanyama soreness tsoka, batsirai chete ndichisveerera zvemumusangano, squats. The yakanakisisa zvazviri zvinoitwa mubatanidzwa kurovedza: ushamwari-vakakwira, pashure - ndichinanavira.

All yaifanira zvakanaka uye zvinyoronyoro. Chokutanga, kurwadziwa achamira, asi kanenge anodziya tsandanyama kutitadzisa mumusiye kunonoka kutanga tsandanyama soreness. Kutama achava nyore uye nyore.

A inopisa kugeza kana shawa

Hot tabhu kwazvo inotanga kudziya tsandanyama, Inowedzera ropa kuyerera uye anobatsira chete kunonoka kutanga tsandanyama soreness. Shower Zvakanakawo, asi kupfuura nemvura. Hot mvura Unodziisa uye relaxes kuti tsandanyama fibers, kunoderedza kunonoka kutanga tsandanyama soreness uye zvinoita kutandara zvakanaka, kunonatsiridza ropa kuparadzirwa uye muviri mumuviri.

How kubvisa kunonoka kutanga tsandanyama soreness? Unofanira kutora mvura pakarepo pashure muviri, mangwana - nemvura kana yokugezera. Pashure - yakanaka ushamwari-uye ndichisveerera: nenharo inodziya tsandanyama zvinoshanda nani uye achaita kubaya unodikanwa zvabuda.

kudya zvinovaka muviri

Kudya zvinovaka muviri - nzira yakanakisisa kuramba utano. Hazvina - the yokubika nokukurumidza uye kwakakwana kupora pashure vanga vaneta. Power kunobva chinangwa - kuvaka tsandanyama, uremu, kuwana chimwe chinhu. Kana chinangwa ndewe kurasikirwa uremu, haufaniri kuva maawa 2-3 mushure nokudzidziswa wokutanga. Kuti tichengetedze kwetsandanyama, zviri chinodiwa kutora BCAA mapuroteni uye amino acids.

Kana chipfuro hachisi uremu, ari maawa 2-3 yokutanga zvakafanira kupa muviri wako makabhohaidhiretsi nemapurotini. Somunhu carbohydrate bhuku rakakodzera Buckwheat, bhari, mhunga, oatmeal, mupunga chena, uchi, mabhanana, muto. The puroteni kupi - yehuku, chizi, mazai, hove dzakaonda.

Mushure uye panguva muviri zvinodiwa kuti hydrate. Nokuti ichi kukodzera zvatinosiita mubani mvura - hapana chikonzero kunwa pasoda, shuga mvura, kofi, tii, but, chocolate kunwa, uye chinhu chine caffeine.

Sauna, hwemvura nzvimbo uye phyto

Wonderful chishandiso - phyto, kana omusidhari dhiramu, kunyanya kana iwe sangana nayo yegwara makwenzi. Somunhu chinamatidzwa yakakodzera Anti-anogumbura uye chinozorodza fitosbory. Izvozvo zvinongofanana nokushandura mazuva saunas uye dzokugezera, sezvo kunonoka kutanga tsandanyama soreness akabvisa vanogona kuva kunyange nani kupfuura fitobochki. Vangadikitira zvinofadza zvikuru kupfuura marwadzo kuita ndichisveerera. Zvichida nemhaka kunonoka kutanga tsandanyama soreness kuchapera zvachose bhati riite chete kuderedze, asi pakupedzisira zvose achawedzerwa nyore kupfuura "pamberi".

Uye sauna nedanda mudende uye kugeza mhanyisa muviri, ropa wokufambisa uye kuzoita muviri. Enda sauna kana kugeza pakarepo pashure inorema Workout haagoni kuva (mwoyo uye saka kuwana mutoro), asi nomusi unotevera - zvaunoda.

Russian kugeza - a mashiripiti chishandiswa munhu munyaya zvemitambo, nzira inobudirira waidzora uremu, nokudzosa tsandanyama elasticity uye simba. It inotungamirira mataurire ganda, anoita nevamwe vanhu vane BP uye pasi BP, anobatsira Makakatanwa, isati tinokanganwa kunonoka kutanga tsandanyama soreness. Ndechipi Russian kuvamba chete haadaro!

Maererano nokutsvakurudza nemasayendisiti, mutumbi kukurira kupisa kwezuva bhati uyewo rinorema chaiko nesimba. Capillaries dilate, ropa runoyerera kuti tsandanyama uye ganda, cardiac goho kunowandawo kubudikidza 150%. Musiyano nokupisa kutonhora (chando dziva, chando) anopa kunonyanyisa mutoro kumwoyo.

Kuonana hwemvura mutsvairo, yakanaka chaizvo yakakwirira tembiricha zvainoita tsandanyama. Uye kugeza nezvinozoitika akasimba zvikuru kana isu wedzera masaja.

masaja

Kukwiza pachayo pachavo - yakanaka zvikuru. Zvinofanira kushandiswa, kunyange kana pane zvimwe zvikonzero chaiwo. Yakarurama masaja kunobatsira kuti vabudirire zvikuru mitambo chimiro uye vanoritsigira, anokwanisa yekudyidzana kuva kuchinja mapfundo tsandanyama, kuvandudza kuparadzirwa, batsirai munyoro kuzvimba uye tsandanyama kukakavadzana. Zviri rakanakisisa mushonga kunonoka kutanga tsandanyama soreness, asi hazvifaniri kushandiswa kana yatova ipapo, uye shure Workout.

How kubvisa kunonoka kutanga chetsandanyama soreness achibatsirwa masaja? Inobudirira uye kupfuura ose pano - yemitambo masaja. Inogona kusunungura kunonoka kutanga tsandanyama soreness zvachose, hadzikwanisi, asi achava nyore kubvisa. Izvi mhando masaja kunobatsira kuderedza tsandanyama kusawirirana uye kunonatsiridza mwoyo, kunoderedza kuzvimba ari tsandanyama, kunoitika mumuviri semhinduro microtrauma.

Sports masaja anoshandisa nzira dzakasiyana sarudzo kunoenderana chinangwa kurovedza uye mhando yayo. Inofanira kuchengeta munhu anoziva sei uye chii kuita neimwe nyaya. Most inoshanda nzira yokuita masaja ichi kuburikidza maawa 1.5-4 shure Workout. Chisingadiwi - mumaawa 8-10 kana zuva rakatevera. Asi pane imwe nzira hwokubata Chiitiko kuti kunonoka kutanga tsandanyama soreness. Chii nzira ichi?

zvinodhaka

Special zvinodhaka "kubva kunonoka kutanga tsandanyama soreness", asi pane Anti-anogumbura nezvizoro uye marwadzo mapiritsi. Pakati pavo, hapana "yakanakisisa", "svikiro" uye "akaipa", mumwe nomumwe ane dzavo pezvatinoda. Mumwe kunobatsira mumwe munhu.

How kubvisa kunonoka kutanga tsandanyama soreness uchishandisa mafuta? Pane wenyama Pharmacies, unogona kushandisa mari "Ben Gay", "Ketonal", "Dolobene" (gel), "Voltaren" (gel). Akunoita mafuta akanaka "Espoli." Uchitikurudzira - unogona kushandisa chero mafuta kubva myositis, asi iwe unofanira kutanga kunyatsoongorora verenga mirayiridzo (sezvinoitwa chero mushonga).

Gels, uye zvikuru marwadzo mapiritsi hazvigoni zvisiri - anobatsira "vaitire" kunonoka kutanga tsandanyama soreness kugeza, masaja uye kuchaja.