Na-egbu oge mmalite muscle soreness - ihe ọ bụ? Olee otú iji tufuo nke na-egbu oge mmalite muscle soreness?

"Oh, ụkwụ ya" - echiche nukọọrọ na isi m, mgbe ahụ n'elu akwa mgbago. "Oh, afo!" - na-echeta mgbe na-agbalị na-ekpeghachi ụnyaahụ ujo ọzụzụ. "Oh-oh-oh, azụ" - mgbe na-agbalị na-ebuli ihe a ibu complements picture. Gịnị ka ọ bụ? Na-egbu oge mmalite muscle soreness nke akwara, ma ọ bụ syndrome nke na-egbu oge muscle mgbu - muscle omume gabigara ókè ma ọ bụ ihe ọhụrụ ibu.

Na-emekarị na-egbu oge mmalite muscle soreness mara beginners ndị ka malitere obibi na-eme egwuregwu bụ ndị laghachiri ọzụzụ mgbe a ezumike, na n'ozuzu ndị niile na-"ṅụbigara" gị uru. Si ya na ọ dịghị onye bụ dịghịzi - banal bike tours nwere ike ịbụ na ndị na-esonụ ụbọchị n'ihi na oohs na aahs mgbe Ibili n'ihe ndina.

Gịnị ka ọ bụ na ebe?

N'ihi ya, na-egbu oge mmalite muscle soreness. Gịnị bụ nke a syndrome na ebe? Ugbua e nwere ọtụtụ ihe e kwurula banyere ndị na-akpata nke a onu: ìgwè lactic acid na uru, ele mmadụ anya n'ihu mmebi nke muscle emep uta eri (microtraumas) na a Nchikota ha abụọ.

Theory lactic acid

Nke a Ozizi bụ nnọọ agadi, ya kachasi mkpa bụ ihe a. N'oge mmega ma ọ bụ ndị ọzọ ikike mmega muscle kọrọ oxygen, nke na-ọnọ na ọbara. N'ihi na ume ndabere usoro mejupụtara a ahu, na dị ka a n'ihi na-emepụta na muscle lactic acid, na ikekwe ndị ọzọ bekee. Ihe mmetụta anyị na-akpọ na-egbu oge mmalite muscle soreness.

Ozizi microtrauma

Nke abụọ a na ozizi bụ na uru ahụ na-adịghị zụọ, na mmiri nke muscle emep uta eri (myofibrils) nke dị iche iche ogologo - ma ogologo na obere. N'oge na-adịghị myofibril akwa n'oge omumu. Ndị a microtrauma akpata mbufụt, na dị ka a n'ihi na mmadụ na-ele ihe mgbu - nke a bụ na-egbu oge mmalite muscle soreness mgbe ihe omumu.

Large na ihe ọhụrụ ibu-eme ka oké na-egbu oge mmalite muscle soreness, "bouquet" nke sensations na-adabere na ụdị ibu nyere uru.

Na mgbe nile na ọzụzụ kwesịrị ekwesị myofibrils bụ otu n'ogologo, na oké ihe mgbu bụ n'ebe. Ihe bụ isi okwu ebe a - "nri".

Na-egbu oge mmalite muscle soreness bụghị, ọ bụrụ na kwesịrị ekwesị mepụta ọzụzụ

E nwere ihe ọzọ dị nnọọ nkịtị na-akpata microtrauma - ezighị ezi ọzụzụ. Na-eme egwuregwu Agbaghara ọkụ-elu, wetuo obi ma ọ bụ abụọ. N'ihi - merụrụ ahụ muscle na-egbu oge mmalite muscle soreness. Gịnị ka ọ pụtara?

Ọzụzụ kwesịrị ekwesị a chọrọ na-amalite na a na-ekpo ọkụ elu. Na-ekpo ọkụ - nkwadebe nke ihe organism na nchegbu, na a ogbo, na ahu okpomọkụ adahade, na metabolism na-accelerated, ịba ụba mkpokọta arụmọrụ nke organism. Ke adianade do, ndị na-esonụ na-adị:

• enwekwu ndị ụda olu nke ọmịiko ụjọ usoro na ego nke adrenaline na ọbara, ọ na-enyere aka ịzụ ihe intensively;
• dilate na capillaries, si otú ngwa ngwa nnyefe nke oxygen na nsụkọrọ;
• enwekwu akwara foosu nnyefe ọnụego;
• enwekwu ekwedo uru na akwara njikọ;
• ọ bụ a pụrụ ịdabere na ụzọ iji zere mmerụ na sprains na ihe na-eme egwuregwu na-enweta site na eziokwu na nke akwara ụtọ zuru.

Okpomoku di elu enwekwu arụmọrụ nke mgbatị, uru ahụ na-arụ ọrụ mma, odi mfe na ndị ọzọ ufiop.

Mgbe ọzụzụ mkpa a ikedo - ya-enye gị dajụọ mmụọ ozu ke nchegbu, gbochie ma ọ bụ belata ihe mgbu, na-edu nkịtị ahu okpomọkụ. Ọzụzụ kwesịrị ekwesị - egbu oge mmalite muscle soreness na muscle gaghị nsogbu n'obi.

Ụzọ "wepu" egbu oge mmalite muscle soreness

Na-egbu oge mmalite muscle soreness bụ ihe kasị-abụkarị n'ụbọchị nke abụọ mgbe ihe omumu na dịruru 3-7 ụbọchị, na ọ na-adabere na larịị nke natrenirovannosti na ihe ụdị mmega a na-eme onye. Ọ bụrụ na ibu bụ ihe ọhụrụ, ọ ga-egbu oge mmalite muscle soreness. Gịnị ma ọ bụrụ na ala ibu enweghị ebe?

A ọma ndinyanade mbịne

Ọkụ n'elu na wetuo obi na-mere, ma na-esote ụbọchị ka na-egbu oge mmalite muscle soreness. Gịnị na-eme? Ọfọn, mgbe ahụ, ọzụzụ ẹkenịmde maka abamuru. Na ihe mgbu ga-ewepụ ma ọ bụ attenuated site extensions.

Dị nnọọ mma Aka na-egbu oge mmalite muscle soreness ndinyanade mbịne, ie ndinyanade mbịne uru. Easy Nchaji bụ na-enye a mara mma mmetụta. Ọ bụrụ na onye na-eme egwuregwu na-gbakwara n'ubu, afo na ogwe aka, ọ ga-mfe ọsọ.

Ọ bụrụ na e nwere a na-egbu oge mmalite muscle soreness ụkwụ, enyere otu ndinyanade mbịne omume, squats. The kasị mma mmetụta na-enweta site a zọpụta nke omume: na-ekpo ọkụ na-elu-, mgbe - ndinyanade mbịne.

All a ga-rụrụ were were na nwayọọ. First, ihe mgbu ga-akwụsị, ma ọ dịkarịa ala emesapụrụ uru imeda na-agbahapụ na-egbu oge mmalite muscle soreness. The aga ga-adị mfe na mfe.

A na-ekpo ọkụ saa ma ọ bụ ịsa

Hot tub nke ọma tọọ elu uru, accelerates ọbara na-enyere na-egbu oge mmalite muscle soreness. Ịsa dịkwa mma, ma njọ karịa a bath. Hot mmiri tọọ na-eme ka ndị muscle emep uta eri, na-ebelata na-egbu oge mmalite muscle soreness na-enyere ezi ntụrụndụ, mma nrugharị nke ọbara na metabolism ke idem.

Olee otú iji tufuo nke na-egbu oge mmalite muscle soreness? Gị mkpa iji a ịsa ozugbo omumu, na-esote ụbọchị - a saa ma ọ bụ ịwụ. Mgbe - a mma na-ekpo ọkụ na-elu-na ndinyanade mbịne: kpụ ọkụ n'ọnụ na-ekpo ọkụ uru ga-arụ ọrụ ka mma na ga ọkụ chọrọ pụta.

kwesịrị ekwesị oriri na-edozi

Proper oriri na-edozi - ụzọ kasị mma ịnọgide na-enwe ahụ ike. Ọ bụ na - na Ntụziaka ngwa ngwa zuru ezu mgbake mgbe arụsi. Ike na-adabere na nzube - wuo muscle, ida ibu, na-ihe ọzọ. Ọ bụrụ na ihe mgbaru ọsọ bụ uru ifelata, ị kwesịrị ị na-enweghị na mbụ 2-3 awa mgbe ọzụzụ. Iji chebe muscle uka, ọ na-achọsi ike na-BCAA protein na amino asịd.

Ọ bụrụ na lekwasịrị bụghị ifelata, ke akpa 2-3 awa na ọ dị mkpa inye gị ahu na carbohydrates na-edozi ahụ. Dị ka a carbohydrate isi iyi adabara buckwheat, barley, millet, oatmeal, osikapa, mmanụ aṅụ, unere, ọhụrụ ihe ọṅụṅụ. The protein isi iyi - okuko, cheese, àkwá, dabere azụ.

Mgbe na n'oge omumu na-achọsi ike ka hydrate. N'ihi na nke a dabara na mbụ mmiri nkịtị - dịghị mkpa na-aṅụ soda, sugar mmiri, kọfị, tii, koko, chocolate ọṅụṅụ, na ihe ọ bụla na e dere caffeine.

Sawụna, uzuoku ụlọ na phyto

Wonderful ngwá ọrụ - phyto, ma ọ bụ cedar gbọmgbọm, karịsịa ma ọ bụrụ na ị na ikpokọta ya na abụọ nke ọgwụ osisi. Dị ka a emeju adabara mgbochi mkpali na izuike fitosbory. Otu na-aga n'ihi na saunas na baths, dị ka na-egbu oge mmalite muscle soreness wepụrụ ha nwere ike ịbụ nke ọma ọbụna karịa na fitobochki. Ọsụsọ na-agba ọtụtụ nicer karịa a mgbu ime ndinyanade mbịne. Ikekwe n'ihi na-egbu oge mmalite muscle soreness ga-apụ n'anya kpamkpam bath pụrụ nanị gharazie isi ike, ma na ọgwụgwụ ihe nile ga-adị ka na-adị mfe karịa "n'ihu".

Na sawụna na cedar gbọmgbọm na bath mee ngwangwa metabolism, ọbara na mgbake nke ahu. Gaa na sawụna ma ọ bụ bath ozugbo a arọ mgbatị nwere ike ịbụ (obi na otú na-a ibu), ma na-esote ụbọchị - ihe dị gị mkpa.

Russian bath - a kpokọtara na ngwá ọrụ na onye ọ bụla na-egwu egwuregwu, ụzọ dị irè mezie arọ, weghachi muscle ekwedo na ike. Ọ na-eduga ná ụda akpụkpọ, regulates nsogbu na ndị mmadụ na ọbara mgbali na ala ọbara mgbali, aka erughị ala, tupu ọ recedes egbu oge mmalite muscle soreness. Gịnị bụ a Russian mepụtara dị nnọọ adịghị!

Dị ka nnyocha ndị ọkà mmụta sayensị, ahụ ịnagide okpomọkụ na saa nakwa dị ka arọ anụ siri ike. Capillaries dilate, ọbara aga n'uru ahụ na anụ ahụ, gbasara obi mmepụta-abawanye site na 150%. The iche nke okpomọkụ na oyi na-atụ (oyi ọdọ mmiri, snow) enye kacha ibu na obi usoro.

N'ebe uzuoku broom, dị nnọọ mma elu okpomọkụ utịp ke muscle. Na bath mmetụta dị nnọọ ike ma ọ bụrụ na anyị tinye ịhịa aka n'ahụ.

ịhịa aka n'ahụ

Ịhịa aka n'ahụ na ya na ha onwe ha - a dị nnọọ mma ngwá ọrụ. Ọ ga-eji, ọbụna ma ọ bụrụ na e nwere ụfọdụ pụrụ iche na ihe mere. The ezi ịhịa aka n'ahụ na-enyere imeta a ọzọ egwuregwu ụdị na-akwado ya, ọ bụ ike budata ịzụlite mgbanwe nkwonkwo na akwara, melite mgbasa, inyeaka nwayọọ mbufụt na muscle erughị ala. Ọ bụ ihe magburu onwe usọbọ maka egbu oge mmalite muscle soreness, kama ọ na-ekwesịghị-eji ma ọ bụrụ na ọ bụ ugbua e, na mgbe a mgbatị.

Olee otú iji wepu a na-egbu oge mmalite muscle soreness na-enyemaka nke ịhịa aka n'ahụ? Irè na mma niile ebe a - a sports ịhịa aka n'ahụ. Ọ nwere ike inyeaka na-egbu oge mmalite muscle soreness kpamkpam, nwere ike n'ụzọ zuru ezu, ma ga-adị mfe iji anya. Nke a na ụdị ịhịa aka n'ahụ na-enyere aka dochie muscle erughị ala na mma na ọnọdụ, na-ebelata mbufụt na muscle, nke pụtara na ahụ omume microtrauma.

Sports ịhịa aka n'ahụ na-eji dị iche iche usoro oke na-adabere na nzube nke ọzụzụ na ya umu. Ọ ga jide a nwoke maara otú na ihe na-eme na nke ọ bụla. Kasị dị irè otú ime nke a ịhịa aka n'ahụ site 1.5-4 awa mgbe a mgbatị. Ekwesighi - na 8-10 awa ma ọ bụ na-esote ụbọchị. Ma, e nwere ụzọ ọzọ na-obibi na onu nke na-egbu oge mmalite muscle soreness. Gịnị bụ usoro a?

ọgwụ ọjọọ eme ihe

Special ọgwụ ọjọọ "si na-egbu oge mmalite muscle soreness", ma e nwere mgbochi mkpali ointments na ihe mgbu ọgwụ. N'etiti ha, ọ dịghị "kasị mma", "na-ajụ" na "ọjọọ", onye ọ bụla nwere onwe ha mmasị. Onye na-enyere onye na onye ọzọ.

Olee otú iji tufuo nke na-egbu oge mmalite muscle soreness eji manu-otite? Site na ihe a na-eresị na pharmacies, i nwere ike iji ego "Ben Gay", "Ketonal", "Dolobene" (jel), "Voltaren" (jel). Ọ na-arụ ọrụ ezi manu-otite "Espoli." N'ozuzu - ị nwere ike iji ihe ọ bụla ude si myositis, ma, ị ga-ebu ụzọ jiri nlezianya na-agụ ntụziaka (dị ka na ihe ọ bụla ọgwụ).

Gels, na ihe mgbu ọgwụ ike emegbu - bara uru "na-emeso" egbu oge mmalite muscle soreness bath, ịhịa aka n'ahụ na Nchaji.