Ukulibaziseka abaqala imisipha ukuqaqamba - ntoni na? Indlela ukuba ayibulale kwalibaziseka ukuqaqamba abaqala kwezihlunu?

"Owu, iinyawo zakhe" - iingcinga enyakazelayo enqwondweni yam, lo gama umzimba ngezinyuko. "Owu, isisu!" - qatha engqondweni xa ezama phinda uqeqesho shoka izolo yakhe. "Oh-oh-owu, emva" - xa ezama ukuphakamisa ubunzima likwancedisa mfanekiso. Yintoni na? Ukulibaziseka abaqala kwemisipha bomzimba izihlunu, okanye syndrome intlungu izihlunu kwalibaziseka - impendulo umsipha umthwalo kakhulu okanye engaqhelekanga.

Ngokuqhelekileyo ne kuqala ezilibazisekileyo izihlunu ukuqaqamba ukuqhelanisa wabaqalayo abaye ukuqalisa nje ukujongana abadlali abaye babuyela uqeqesho emva kokuba ikhefu, yaye ngokubanzi bonke abo "sigcwele" izihlunu zakho. Ukusuka kwakhe akukho mntu ugonyiwe - ukhenketho ibhayisekile banal singaba isiphumo ngosuku olulandelayo kwi oohs kunye aahs xa nokuphakama ebhedini.

Yintoni na apho?

Ngenxa yoko, walibala ukuqala bomzimba kwezihlunu. Yintoni na le syndrome apho? Okwangoku kukho iingcamango eziliqela ngezinto ezibangela le nto: nokwanda lactic acid kwi izihlunu, umonakalo kwenxenye Imisonto izihlunu (microtraumas) kunye zidityaniswe zombini.

Theory lactic acid

Le mbono kakhulu ubudala, umongo walo lo. Ngexesha umzimba okanye ezinye kuRebheka umthambo kwezihlunu uswele ioksijini, onikezelwa igazi. Kuba indlela yokulondoloza amandla iquka nomzimba, yaye ngenxa yoko evela esihlunwini lactic acid, kwaye mhlawumbi nezinye izinto. Imvakalelo ngenxa esiyibiza yalityaziswa ziqala iintlungu kwezihlunu.

theory of microtrauma

Le mbono yesibini kukuba izihlunu ukuba abafundiswanga, amacandelo kwimicu izihlunu (myofibrils) ezibude - elide ezimfutshane kunye. Xa myofibril short yosetyenziso ngexesha umthambo. Ezi microtrauma unobangela nangokurhala, ngenxa yoko umntu lusiva intlungu - oku ke ukuqaqamba abaqala izihlunu kwalibaziseka emva umthambo.

imithwalo ezinkulu lokujikeleza ingabangela yalityaziswa bomzimba ehlasela kwezihlunu, "isipha" of iminqweno ixhomekeka kuhlobo umthwalo inikezwe kwizihlunu.

Kunye myofibrils zoqeqesho rhoqo kwaye elifanelekileyo ubude enye, yaye ubuhlungu ayikho apho. Igama key apha - "kunene".

Ukulibaziseka bomzimba abaqala kwezihlunu akakho, ukuba enze kakuhle uqeqesho

Kukho esinye isizathu oluxhaphakileyo microtrauma - uqeqesho engafanelekanga. Mbaleki Nomchane efudumeleyo-up, pholisa phantsi okanye zombini. Ngenxa yoko - umsipha owenzakeleyo kwaye zila ukuqaqamba ukuqala kwezihlunu. Kuthetha ukuthini?

uqeqesho olululo kufuneka uqale phezulu efudumeleyo. Ukuzifudumeza - ukulungiselela ephilayo kuxinezeleko, kweli bakala, ubushushu bomzimba liphuma, nethe yimithwalo, ukwandisa ukusebenza kakuhle eziphilayo. Ukongeza, ezi zinto zilandelayo kwenzeka:

• kwandisa indlela ithoni kwenkqubo onovelwano Wayesoyika isixa adrenaline egazini, oko kuyanceda ukuqeqesha okukhulu;
• zithambe i emithanjeni, ngaloo ndlela nokukhawulezisa ukunikezelwa oxygen emzimbeni;
• kwandisa izinga transmission luvo imizwa;
• kwandisa luthambe izihlunu kunye nemisipha;
• le yindlela ethembekileyo ukuthintela ukwenzakala komsipha ukuba yembaleki wamkela yokuba izihlunu seliphantse ukugqitha ngokwaneleyo.

Ukufudumeza kwandisa ukusebenza kakuhle ukuzilolonga, izihlunu zisebenze ngcono, zikhuseleke ngakumbi.

Emva uqeqesho kufuneka mfuneko koqiniso - it ikuvumela ukuba ukuthomalalisa umzimba emva ntshikilelo, ukuthintela okanye ukunciphisa intlungu, kukhokelela ekubeni lobushushu emzimbeni yesiqhelo. Olufanelekileyo uqeqesho - imisiwe ukuqaqamba isiqalo kwezihlunu kunye izihlunu abayi kuphazamiseka.

Iindlela "ukususa" yalityaziswa bomzimba ukuqala kwezihlunu

Ukulibaziseka bomzimba abaqala kwezihlunu isikakhulu kwenzeka ngomhla wesibini emva imithambo kwaye sihlala iintsuku 3-7, kwaye oko kuxhomekeke kwizinga lomntu natrenirovannosti yaye kwenziwa ntoni uhlobo umthambo. Ukuba umthwalo kukuba ayiqhelekanga, siya kulibaziseka abaqala bomzimba kwezihlunu. Kuthekani ukuba umthwalo ephantsi ndawo?

A okuhle elula

Ukuzifudumeza uphole zenziwe, kodwa ngemini elandelayo nangoku yalityaziswa ukuqaqamba ukuqala kwezihlunu. Yintoni ukwenza ntoni? Kulungile, ngoko, kwaqhutywa uqeqesho ukuze kuzuze. Yaye iintlungu asuswe okanye okuncitshiswe nge izandiso.

kukunciphisa emihle kakhulu yalityaziswa abaqala izihlunu bomzimba ukuzolula, okt yade izihlunu. abize Easy kwakhona inika isiphumo entle. Ukuba imbaleki ukuba aqeqeshe emagxeni, emzimbeni kunye neengalo, izakusebenza lula.

Xa kwakukho iinyawo yalityaziswa ehlasela izihlunu bomzimba, ukunceda ngokufanayo ngokolula imithambo, squats. Le nguqu egqibeleleyo ifunyanwa ngokudibanisa olulandelenayo: yafudumala-up, emva - elula.

Bonke kufuneka wenziwe kakuhle kwaye kuhle. Okokuqala, iintlungu uza kuyeka, kodwa ubuncinane zilifudumeza izihlunu buthathaka iqhele ukuqala kwalibaziseka izihlunu bomzimba. kuya kuba lula yaye kulula kakhulu kuthutha.

A emanzini ashushu okanye ishawa

yokuhalamaba Hot ukufudumala kakuhle kakhulu phezulu izihlunu, ibalekisa ukuhamba kwegazi kwaye inceda ezilibazisekileyo ukuqaqamba kuqala kwezihlunu. Ishawa Kuhle, kodwa mbi ngaphezu kuhlamba. Halala amanzi ashushu kwaye buyasikhulula imicu izihlunu, kunciphisa ezilibazisekileyo ukuqaqamba isiqalo kwezihlunu kwaye yenza ukuphumla elungileyo, iphucula kwegazi kunye yokucolwa emzimbeni.

Indlela ukuba ayibulale kwalibaziseka ukuqaqamba abaqala kwezihlunu? Kufuneka uthathe ishawa ngoko nangoko emva umthambo, ngosuku olulandelayo - linebhafu okanye ishawari. Emva - into elungileyo ashushu-up, bazolulela: nezihlunu shushu yafudumala ziya kusebenza ngcono kwaye uhlala iziphumo ezinqwenelekayo.

nesondlo esifanelekileyo

ukutya ngendlela eyiyo - ndlela ibhetele sempilweni. Kuyinto - iresiphi wabaphilileyo ngokupheleleyo nokufunyanwa emva ukusebenzisa. Power luxhomekeke kwinjongo - ukwakha izihlunu, ukunciphisa umzimba, ukufumana enye into. Ukuba injongo kubalulekile kwehle ubunzima, kufuneka ungabi nee-kwiiyure zokuqala 2-3 emva koqeqesho. Ukuze agcine kwezihlunu, kungakuhle ukuba BCAA protein kunye acid.

Ukuba Baqonde ukuba ukunciphisa umzimba, kwiiyure zokuqala 2-3 kuyimfuneko ukunika umzimba wakho carbohydrate kunye neeproteni. Njengoko umthombo ekudleni buckwheat efanelekileyo, nerhasi, amazimba, oatmeal, irayisi emhlophe, nobusi, iibhanana, incindi entsha. I protein mthombo - iinkukhu, itshizi, amaqanda, intlanzi ezinqinileyo.

Emva nangexesha umthambo enqwenelekayo ukuphilisa. Kuba oku ilingane amanzi yesiqhelo plain - akukho mfuneko yokuba usele soda, amanzi aneswekile, ikofu, iti, ikoko, iziselo itshokolethi, kwaye nantoni na equlethe caffeine.

Yokugquma, igumbi zomphunga zokuba

isixhobo Wonderful - phyto, okanye umphanda nomsedare, ingakumbi xa udibanisa ukuba izibini kwezityalo ezingamayeza. Njengoko isongezelelo efanelekileyo anti-ezithintela ukosuleleka kunye lomse- fitosbory. Kukwanjalo uya kuba kwiisauna iibhate, njengoko libaziseko ukuqala ukuqaqamba kwezihlunu isusiwe ukuba ibe ngcono kunokuba fitobochki. Ukubila amcele kakhulu buhlungu ukwenza elula. Mhlawumbi ngenxa yokuba kwalibaziseka ukuqaqamba abaqala kwezihlunu izakulahleka ngokupheleleyo bath inokuba buthathaka kuphela, kodwa isiphelo yonke into aya kuba lula kunjalo nje "phambi".

Kwaye yokugquma nemisedare umphanda nakwibhafu ukukhawulezisa ukutya, igazi kunye nokufunyanwa umzimba. Yiya yokugquma okanye ibhafu ngoko nangoko emva Amazing enzima akakwazi (entliziyweni ukuze bafumane umthwalo), kodwa ngemini elandelayo - into oyifunayo.

bath Russian - isixhobo omlingo nabani inxaxheba kwezemidlalo, indlela ephumelelayo ukulawula ubunzima, buyisela luthambe kwezihlunu kunye namandla. Oku kukhokelela sehlise ulusu, ulawula xi abantu lwegazi kunye wegazi, nokuphelisa, phambi kokuba ukufiphala yalityaziswa ukuqaqamba ukuqala kwezihlunu. Yintoni yenziwe Russian wenza nje!

Ngokutsho uphando zizazinzulu, umzimba ukumelana nobushushu sokuhlambela kwakunye amandla kakhulu emzimbeni. Emithanjeni zithambe, igazi aqukuqela kwizihlunu ulusu, ukunyuka kwemveliso kwentliziyo yi-150%. Umahluko ubushushu nengqele (echibini ingqele, ikhephu) unika bomthwalo kwisistim sentliziyo.

Ukuboniswa kwezinto konwele umphunga, isiphumo lobushushu eliphezulu entle kakhulu kwi esihlunwini. Nesiphumo bath Lomelele ukuba sithe saphinda umyalezo.

ukuphulula umzimba womntu ngobunono

Hlikihla ngokwayo ngokwabo - isisixhobo esihle kakhulu. Kufuneka kusetyenziswe, nokuba kukho ezinye izizathu ezikhethekileyo. I massage echanekileyo kunceda ukuphumeza ifomu lweembaleki ngakumbi nokuxhasa oko, yena nako ukuphuhlisa kakhulu bhetyebhetye amalungu kunye izihlunu, nokujikeleza kwegazi, sizani ukudumba wobulali kunye nengxabano kwezihlunu. Kuyinto iyeza kakhulu libaziseko bomzimba ehlasela kwezihlunu, kodwa kufuneka ingasetyenziswa xa sele apho, yaye emva Amazing.

Indlela ukususa elishiywe izihlunu abaqala efakwe encediswa umyalezo? Olusebenzayo emihle yonke apha - umyalezo kwezemidlalo. Lona linokunceda isiqalo ezilibazisekileyo izihlunu bomzimba ngokupheleleyo, asikwazi ngokupheleleyo, kodwa kuya kuba lula ukulungisa. Olu hlobo yokuthanjiswa kunceda ukuphungula uxinzelelo kwezihlunu yaye kuphucula isimo, kunciphisa ukudumba kwi esihlunwini, olwenzeka emzimbeni njengempendulo microtrauma.

massage Sports usebenzisa iindlela ezahlukeneyo ukhetho luxhomekeke kwinjongo yoqeqesho kunye neentlobo zayo. Kufuneka ubambe umntu owaziyo njani kwaye yintoni ntoni kwimeko nganye. ndlela iphumelelayo yokwenza oku umyalezo ngokusebenzisa iiyure 1.5-4 emva Amazing. Ezingafunwa - kwiiyure 8-10 okanye ngemini elandelayo. Kodwa kukho nenye indlela ukujongana lo mkhuba kwalibaziseka ukuqaqamba abaqala kwezihlunu. Yintoni na le ndlela?

iziyobisi

machiza Special "ukususela ekuqaleni imisiwe bomzimba kwezihlunu", kodwa kukho nezithambiso anti-ukudumba kunye neepilisi iintlungu. Phakathi kwabo, akukho "best", "medium" kunye "nezingalunganga", wonke umntu ukhetho lwabo. Umntu kunceda omnye umntu.

Indlela ukuba ayibulale kwalibaziseka ukuqaqamba abaqala kwezihlunu usebenzisa yamafutha aqholiweyo? Ukususela oko kuthengiswa ezikhemisti, ungasebenzisa le mali "Ben Gay", "Ketonal", "Dolobene" (gel), "Voltaren" (gel). Isebenza amafutha omhle "Espoli." Ngokubanzi - ungasebenzisa nayiphi ngamafutha evela myositis, kodwa kufuneka uqale ufunde ngenyameko imiyalelo (njengawuphi na isiyobisi).

Babe-, kwaye ngaphezulu neentlungu bangaxhatshazwa - "aphathe" luncedo yalityaziswa abaqala izihlunu bomzimba webhate, massage kunye Ukuvuya womserbia.