Lig pib nqaij ce - yog dab tsi? Yuav ua li cas kom tshem tau ntawm ncua pib nqaij ce?

"Oh, nws ob txhais taw" - xav swarming nyob rau hauv kuv lub taub hau, thaum lub cev mus rau hauv lub stairs. "Oh, lub plab!" - los txog rau lub siab thaum ua kom rov hais dua nag hmo lub poob siab kev kawm. "Oh-huag-huag, rov qab" - thaum sim mus nqa ib tug luj complements hauv daim duab. Yuav ua li cas yog nws? Lig pib nqaij ce ntawm cov leeg, los yog syndrome ntawm ncua nqaij mob - nqaij lo lus teb rau ntev li los yog txawv load.

Feem ntau nrog ncua pib nqaij ce paub beginners uas tau cia li pib mus nrog ncaws pob uas rov qab mus rau txoj kev kawm tom qab ib tug so, thiab nyob rau hauv kev tag nrho cov neeg uas yog "overloaded" koj lub zog. Los ntawm nws tsis muaj ib tug yog tiv thaiv kab mob - banal tsheb tuam tours yuav tsum nyob rau hauv cov nram qab no hnub tshwm sim nyob rau hauv lub oohs thiab aahs thaum tau txais tawm ntawm txaj.

Yuav ua li cas yog nws thiab nyob qhov twg?

Yog li, qeeb pib nqaij ce. Yuav ua li cas yog no syndrome thiab qhov twg? Tam sim no muaj ntau ntau theories txog cov ua ntawm no phenomenon: tsub zuj zuj ntawm lactic acid nyob rau hauv cov nqaij, ib nrab kev puas tsuaj ntawm nqaij fibers (microtraumas) thiab ib tug ua ke ntawm ob qho tib si.

Ziag lactic acid

Qhov no kev tshawb xav yog heev qub, nws essence yog qhov no. Thaum lub sij hawm ib ce muaj zog los yog lwm yam sab kawg ce nqaij lacks oxygen, uas yog nkag nrog cov ntshav. Rau lub zog backup mechanism muaj ib lub cev, thiab raws li ib tug tshwm sim yog ua nyob rau hauv cov nqaij lactic acid, thiab tejzaum nws lwm yam. Cov uas ua lawm peb hu lub ncua pib nqaij ce.

kev tshawb xav ntawm microtrauma

Qhov thib ob lub hom phiaj yog tias cov nqaij uas tsis kawm, lub Cheebtsam ntawm nqaij fibers (myofibrils) ntawm txawv lengths - ob qho tag nrho ntev thiab luv luv. Nyob rau hauv luv luv myofibril rhuav thaum lub sij hawm ib ce muaj zog. Cov microtrauma ua mob, thiab raws li ib tug tshwm sim ib tug neeg pom tau tias mob - qhov no yog qhov ncua pib nqaij ce tom qab qoj ib ce.

Loj thiab txawv txawv loads ua mob loj heev qeeb pib nqaij ce, "pob paj" ntawm ncus nyob ntawm seb tus load muab rau cov nqaij ntshiv.

Nrog tsis tu ncua thiab kom txoj kev kawm myofibrils yog tib yam ntev, thiab mob heev yog tsis muaj. Cov ntsiab lus no - "txoj cai".

Lig pib nqaij ce tsis yog, yog tias zoo nqa tawm kev kawm

Yog lwm ntau heev ua rau microtrauma - Improper kev kawm. Pob tu lub sov-up, txias los yog ob qho tib si. Raws li ib tug tshwm sim - tus raug mob nqaij thiab ncua pib nqaij ce. Ua li cas nws txhais li cas?

Kom txoj kev kawm yuav tsum tau pib nrog ib tug sov so li. Sov - kev npaj ntawm ib qho kev kab mob rau kev nyuaj siab, nyob rau ntawm no theem, lub cev kub ntawm lub nce, cov metabolism hauv yog ceev, nce lub zuag qhia tag nrho efficiency ntawm tus kab mob. Nyob rau hauv tas li ntawd, cov nram qab no tshwm sim:

• tsub kom lub suab nrov ntawm lub sympathetic lub paj hlwb thiab tus nqi ntawm adrenaline nyob rau hauv cov ntshav, nws yuav pab tau qhia ntau sib;
• dilate cov hlab ntsha, li no accelerating tus me nyuam ntawm oxygen mus rau cov ntaub so ntswg;
• tsub kom paj impulse kis tau tus mob npaum li cas;
• tsub kom lub elasticity ntawm cov leeg thiab ligaments;
• nws yog ib tug txhim khu kev qha txoj kev uas yuav tsum tsis txhob raug mob thiab sprains hais tias ib tug neeg ncaws kab taub tau txais los ntawm qhov tseeb hais tias cov nqaij sov so kom txaus.

Sov li tsub kom cov efficiency ntawm tus workout, cov nqaij ntshiv ua hauj lwm zoo dua, muaj kev ruaj ntseg thiab ntau khaus.

Tom qab kev kawm tas xav tau ib tug khuam - nws tso cai rau koj mus ntxias kom zoo siab lub cev tom qab kev nyuaj siab, tiv thaiv los yog txo cov kev mob, ua rau tej lub cev kub. Kom kev kawm - ncua pib nqaij ce thiab mob yuav tsis tsum cuam tshuam.

Txoj kev uas yuav "tshem tawm" ncua pib nqaij ce

Lig pib nqaij ce yog feem ntau tshwm sim nyob rau hauv lub thib ob hnub tom qab qoj ib ce thiab kav 3-7 hnub, thiab nws nyob rau lub theem ntawm natrenirovannosti thiab zoo li cas ib ce yog ua li cas tus neeg. Yog hais tias lub load yog txawv txawv, nws yuav raug ncua pib nqaij ce. Yuav ua li cas yog hais tias tus qis load nowhere?

Ib tug zoo ncab

Sov li thiab txias cia ua, tab sis ib hnub tom ntej tseem ncua pib nqaij ce. Yuav ua li cas? Zoo, ces, kev cob qhia yog nyob rau cov kev pab. Thiab tus mob yuav raug tshem tawm los yog attenuated los ntawm extensions.

Heev zoo relieves ncua pib nqaij ce ncab, piv txwv li ncab rau cov nqaij ntshiv. Ib qho yooj yim them yog tseem muab ib tug zoo nyhuv. Yog hais tias ib tug neeg ncaws kab taub yog coached lub xub pwg nyom, plab mog thiab caj npab, nws yuav yooj yim mus dhia.

Yog hais tias muaj yog ib tug qeeb pib nqaij ce taw, pab cov tib ncab ce, zaum-sawv. Qhov zoo tshaj plaws cov nyhuv yog tiav los ntawm ib tug ua ke ntawm ce: warm-up, tom qab - ncab.

Tag nrho yuav tsum tau nqa tawm ntseeg nkaws thiab maj mam muab. Ua ntej, tus mob yuav nres, tab sis tsawg kawg sov li rau cov nqaij ntshiv tsis muaj zog thiab qab ncua pib nqaij ce. Tus mus yuav muaj ntau yam yooj yim dua thiab yooj yim.

Ib tug da dej kub los da dej

Kub tub zoo heev puv rau cov nqaij ntshiv, accelerates ntshav txaus thiab pab nrog ncua pib nqaij ce. Da Dej Saum yog kuj zoo, tab sis zuj zus dua ib tug da dej. Dej kub Warms thiab relaxes nqaij fibers, thiaj li ncua pib nqaij ce thiab enables zoo so, pab txoj kev ntshav thiab cov metabolism hauv nyob rau hauv lub cev.

Yuav ua li cas kom tshem tau ntawm ncua pib nqaij ce? Koj yuav tsum siv ib tug da dej tam sim ntawd tom qab qoj ib ce, ib hnub tom ntej - ib tug da dej los yog da dej. Tom qab - ib tug zoo sov-up thiab ncab: rhuab sov nqaij yuav ua hauj lwm zoo dua thiab yuav sov lub yam tau.

khoom noj kom zoo

Khoom noj kom zoo - qhov zoo tshaj plaws txoj kev uas yuav muaj kev noj qab nyob. Nws yog - daim ntawv qhia ceev thiab ua kom tiav tom qab workouts. Hwj chim nyob ntawm lub hom phiaj - los tsim kom tau nqaij, poob phaus, tau ib yam dab tsi lwm tus. Yog hais tias lub hom phiaj yog tsim nyog poob phaus, koj yuav tsum tsis txhob muaj nyob rau hauv thawj 2-3 teev tom qab kev kawm. Khaws cia rau nqaij loj, nws yog ntshaw kom muab BCAA protein thiab cov amino acids.

Yog hais tias lub hom phiaj tsis yog kom poob ceeb thawj, nyob rau hauv thawj 2-3 lub sij hawm nws yog tsim nyog los muab koj lub cev rau hauv lub carbohydrates thiab proteins. Raws li ib tug carbohydrate qhov chaw tsim buckwheat, barley, millet, oatmeal, dawb mov, zib ntab, txiv tsawb, tshiab kua txiv. Lub protein qhov chaw - nqaij qaib, cheese, qe, ntshiv ntses.

Tom qab thiab thaum lub sij hawm ib ce muaj zog yog ntshaw kom haus dej. Rau no haum li ib txwm dej dawb - tsis muaj yuav tsum tau haus dej haus dej qab zib, qab zib dej, kas fes, tshuaj yej, cocoa, qhob noom xim kasfes dej qab zib, thiab txhua yam uas muaj caffeine.

Sauna, chav chav tsev thiab phyto

Zoo cuab tam - phyto, los yog cedar thoob, tshwj xeeb tshaj yog yog tias koj muab nws officers ntawm medicinal nroj tsuag. Raws li ib tug ntxiv haum anti-inflammatory thiab relaxing fitosbory. Cov tib mus rau saunas thiab da, raws li ncua pib nqaij ce muab tshem tawm lawv yuav ua tau txawm zoo dua nyob rau hauv fitobochki. Tawm fws ntau nicer tshaj ib tug mob ua ncab. Tej zaum vim hais tias ntawm ncua pib nqaij ce yuav ploj kiag li da dej tej zaum yuav tsuas tsis muaj zog, tab sis nyob rau hauv lub kawg txhua yam yuav tsum tseem yooj yim dua cov "ua ntej".

Thiab sauna thiab cedar chim thiab da dej leeb cov metabolism hauv, ntshav thiab rov qab los ntawm lub cev. Mus rau lub sauna los yog da dej tam sim ntawd tom qab ib tug hnyav workout tsis tau (lub plawv thiab thiaj li tau ib tug load), tab sis nyob rau hauv lub tom ntej no hnub - dab tsi koj xav tau.

Lavxias teb sab da dej - ib tug tej yam yees siv lub cuab tam rau leej twg muab kev koom tes nyob rau hauv cov kev ua si, ib txoj kev zoo los tswj cov hnyav, restore nqaij elasticity thiab lub dag lub zog. Nws ua rau yus laus ntawm daim tawv nqaij, regulates lub siab nyob rau hauv cov neeg uas kub siab thiab tsis tshua muaj ntshav siab, relieves nro, ua ntej nws recedes ncua pib nqaij ce. Yuav ua li cas yog ib tug Lavxias teb sab invention cia li tsis!

Raws li kev tshawb fawb los ntawm kws tshawb fawb, lub cev tiv nrog lub tshav kub nyob rau hauv da dej raws li hnyav lub cev tom. Hlab ntsha dilate, cov ntshav ntws mus rau cov nqaij ntshiv thiab daim tawv nqaij, mob tso zis nce los ntawm 150%. Lub sib piv ntawm tshav kub thiab txias (txias pas dej ua ke, daus) muab lub siab tshaj plaws load rau cov hlab plawv system.

Raug chav khaub rhuab, zoo heev kub ntxim rau cov nqaij. Thiab da dej nyhuv yog zog npaum li cas yog hais tias peb ntxiv zaws.

massage

Zaws nws tus kheej rau lawv tus kheej - ib tug heev zoo cuab tam. Nws yuav tsum tau siv, txawm yog hais tias muaj yog ib co tshwj xeeb yog vim li cas. Qhov tseeb zaws yuav pab kom mus cuag ib tug ntau kis las daim ntawv thiab txhawb nws, nws muaj peev xwm mus ho tsim yooj ntawm cov pob qij txha thiab cov nqaij, txhim kho kev, pab me ntsis o thiab mob nro. Nws yog ib qho zoo heev tshuaj rau ncua pib nqaij hnov mob, tiam sis nws yuav tsum tsis txhob siv yog hais tias nws yog twb muaj, thiab tom qab ib tug workout.

Yuav ua li cas kom tshem tawm ib tug qeeb pib nqaij ce nrog rau kev pab los ntawm zaws? Zoo thiab qhov zoo tshaj plaws ntawm tag nrho cov no - ib tug kev ua si zaws. Nws yuav nplij ncua pib nqaij ce nkaus, tsis tau tag nrho, tiam sis yuav yooj yim dua mus luaj. Qhov no hom ntawm zaws yuav pab los daws nqaij nro thiab pab txoj kev mus ob peb vas, thiaj li o nyob rau hauv cov nqaij, uas tshwm sim nyob rau hauv lub cev nyob rau hauv cov lus teb rau microtrauma.

Cov kev ua si zaws siv ntau hom kev kawm xaiv nyob ntawm lub hom phiaj ntawm txoj kev kawm thiab nws cov hom. Nws yuav tsum tuav ib tug txiv neej uas paub yuav ua li cas thiab yuav ua li cas nyob rau hauv txhua rooj plaub. Feem ntau cov zoo txoj kev uas yuav ua li no massage los ntawm 1.5-4 lub sij hawm tom qab ib tug workout. Undesirable - nyob rau hauv 8-10 hom teev los yog ib hnub tom ntej. Tab sis muaj lwm txoj kev mus nrog cov phenomenon ntawm ncua pib nqaij ce. Yuav ua li cas yog no txoj kev?

tshuaj

Tshwj xeeb cov tshuaj "los ntawm lub ncua pib nqaij ce", tab sis muaj anti-inflammatory ointments thiab mob tshuaj. Ntawm lawv, yog tsis muaj "zoo tshaj plaws", "nruab nrab" thiab "phem", txhua leej txhua tus muaj lawv tus kheej nyiam. Ib tug neeg yuav pab ib tug mus rau lwm tus.

Yuav ua li cas kom tshem tau ntawm ncua pib nqaij ce siv cov tshuaj pleev? Los ntawm dab tsi yog muag nyob rau hauv pharmacies, koj yuav siv cov nyiaj "Ben Gay", "Ketonal", "Dolobene" (gel), "Voltaren" (gel). Nws ua hauj lwm zoo tshuaj pleev "Espoli." Zuag qhia tag nrho - koj yuav tau siv tej tshuaj pleev los ntawm myositis, tab sis koj yuav tsum xub ua tib zoo nyeem cov lus qhia (raws li nrog rau tej tshuaj).

Gels, thiab qhov ntau mob tshuaj yuav ua tsis tau phem - pab tau "kho" ncua pib nqaij ce da dej, massage thiab cov coupons qhov.