Roa tetahi raru uaua tīmatanga - he aha te mea te reira? Ki te maka o roa tetahi raru tīmatanga uaua?

"Aue, ona waewae" - whakaaro ngokingoki i toku matenga, i te tinana ake nga pikitanga. "Aue, puku!" - haere mai ana ki te ngakau, ka ngana ki te faahiti whakangungu ru o inanahi. "Aue-oh-oh, hoki" - ka ngana ki te ara i te taimaha kīnaki te pikitia. He aha te mea te reira? Roa tetahi raru tīmatanga uaua o uaua, ranei syndrome o te mamae uaua roa - uaua whakautu ki te kawenga nui rerekē ranei.

Ko te tikanga ki te tīmatanga whakaroa uaua tetahi raru waia tīmata nei i tika tīmata ki te mahi ki kaitäkaro e kua hoki mai ki te whakangungu i muri i te mea kiano i matao, a i roto i te whānui hunga katoa e "overloaded" koutou uaua. Mai ia kahore tetahi he ārai - Ka taea e kia tere pahikara banal i te hua ra e whai ake nei i roto i nga oohs me aahs ina whiwhi i roto o te moenga.

He aha te mea te reira me te wahi?

Ko te kupu, i whakaroa tetahi raru uaua tīmatanga. He aha te mea tenei syndrome me te wahi? I tēnei wā i reira e rave rahi ariā e pā ana ki te take o tenei āhuatanga: te haaputuputuraa o te waikawa lactic i te uaua, kino wāhanga o weu uaua (microtraumas) me te huinga o rua.

waikawa lactic Theory

Ko te koroheke tino tenei ariā, tona ngako ko tenei. I roto i mahi atu uaua mahi ma'ongo'onga ranei kāore hāora, tukua nei i te toto. Hoki tārua pūngao tikanga Kei roto te tinana, a rite hua he hua i roto i te waikawa lactic uaua, a pea ētahi atu matū. Te mana'o hua karanga tatou te tetahi raru uaua tīmatanga roa.

ariā o te microtrauma

Tenei ariā tuarua ko e te uaua e kore e i whakaakona, nga wāhanga o weu uaua (myofibrils) o roa rerekē - e rua te roa, me te poto. I roto i te myofibril poto haehae i roto i mahi. Ēnei take microtrauma mumura, a rite ki te hua he tangata mana'o mamae - ko te tīmatanga uaua tetahi raru roa i muri i mahi i tenei.

meinga kawenga nui, me te rerekē kino tetahi raru huaki uaua roa, "hainga" o sensations tei runga i te aha te huru o te kawenga i homai ki te uaua.

Ki te myofibrils whakangungu auau, me te tika ko te roa taua, a kahore he reira mamae nui. Ko te kupu matua konei - "tika".

e kore te mea roa tetahi raru huaki uaua, ki te tika te kawe i roto i te whakangungu

Tera atu ano tetahi take tino noa o te microtrauma - whakangungu hē. ngaro kaipara te mahana-ake, whakamatao i raro ranei e rua. Ka rite ki te hua - te uaua whara, ka whakaroa tetahi raru tīmatanga uaua. Eaha te auraa?

hiahiatia whakangungu Totonu te ki te tīmata ki te mahana ki runga. Mahana - faaineineraa o te kaiao ki te ahotea, i tenei wā, e whakatika te pāmahana tinana, kei te whakatere te pākia e, te whakanui ake i te tōtika whānui o te rauropi. I tua atu, puta te whai ake:

• faarahi te āhua o te pūnaha io pukuaroha me te nui o te Adrenaline i te toto, e tauturu te reira ki te whakangungu atu inarā;
• wewiti te tōiti, reira tere te tuku o te hāora ki te kopa;
• faarahi karere hihiko auau tuku;
• faarahi te elasticity o uaua me tuhonohono;
• Ko reira he ara pono ki te karo i whara, me te takoki e te manako he maona i te meka e mahana nga uaua ake nui.

E painaina ana ake faarahi te tōtika o te tūmomo, te uaua mahi pai, haumaru me te rahi.

I muri i te whakangungu Me tika te huti - taea reira ki a koutou he hivá te tinana i muri i te ahotea, te ārai ranei whakaiti mamae, arahi ki te pāmahana tinana noa. Tika whakangungu - roa tetahi raru tīmatanga uaua, me te uaua e kore e e ohorere.

Ara ki te "tango" tetahi raru tīmatanga uaua roa

Ko te hekenga tetahi raru tīmatanga uaua tino maha puta i te rua o nga ra i muri i te mahi, me te pumau 3-7 ra, a tei reira ki runga ki te taumata o te tangata natrenirovannosti me te aha te huru o te mahi mahi te. Ki te he rerekē te pikaunga, ka kia roa te reira tetahi raru uaua tīmatanga. He aha te ki te kawenga raro wahi?

He pai totoro

Whakamahana ake a whakamatao iho e hanga, engari roa tonu te ra i muri tīmatanga uaua tetahi raru. He aha ki te mahi? Well, Na, i puritia whakangungu mo te painga. A ka taea te nekehia atu te mamae attenuated i roto i ngā toronga ranei.

roa relieves Tino pai tīmatanga uaua tetahi raru totoro, arā totoro te uaua. Ko hoki e mea Easy homai he pānga pai. Ki te kaiako te kaipara te pokohiwi, puku me te ringa, e te reira ngāwari oma.

Ki te reira ko tetahi waewae tīmatanga uaua tetahi raru roa, te āwhina i te taua totoro mahi, squats. tutuki ana te pānga pai e te huinga o mahi: mahana-ake, i muri i - totoro.

kia kawea katoa i roto i pai a ata. Tuatahi, ka mutu te mamae, engari i te iti rawa whakamahana ake nga uaua haaparuparu me muri tīmatanga whakaroa uaua tetahi raru. ka kia nui māmā me te ohie te nekehanga.

He pati wera ua ranei

rawa te pai mahana tāpu Hot ake nga uaua, whakatere rere toto, me te āwhina ki te whakaroa tetahi raru tīmatanga uaua. He ua hoki pai, engari kino atu te pati. mahana te wai Hot me te whakakahore te muka uaua, te whakaiti i whakaroa tetahi raru tīmatanga uaua, me te āhei whakangā pai, whakapiki i te toto tohanga me te pākia i roto i te tinana.

Ki te maka o roa tetahi raru tīmatanga uaua? Me koe ki te tango i te ua tonu i muri i te mahi, te ra i muri mai - i te pati ua ranei. I muri - he pai mahana-ake, me te totoro: ka mahi wera uaua mahana pai a ka mahana te hua e hiahiatia ana.

kai tōtika tika

kai tōtika tika - te ara pai ki te mau tonu te hauora. Ko reira - te tunu tere, me te oti ora i muri workouts. Tei Power i runga i te whakaaro - ki te hanga uaua, ngaro taimaha, whiwhi tahi mea atu. Ki te te whāinga he utu ngaro taimaha, e kore e whai koutou i roto i te 2-3 haora tuatahi i muri i te whakangungu. Hei tiaki uaua papatipu, he reira e minaminatia ki te tango i BCAA pūmua me waikawa amino.

Ki te te ūnga he kore ki te ngaro taimaha, i roto i te 2-3 haora tuatahi ko reira e tika ana ki te hoatu i tō tinana i te warowaihā me te pūmua. Ka rite ki te pūtake te warowaihā Buckwheat tika, parei, rai, oatmeal, raihi ma, te honi, panana, wai hou. Ko te pūtake pūmua - heihei, tīhi, hua, ika hiroki.

I muri i a i roto i mahi he minaminatia ki te hydrate. Hoki pai tenei te wai mua mania - kahore he take ki te inu houra, wai huka, kawhe, tea, koukou, inu tiakarete, me tetahi mea e kei kawhe.

Sauna, ruma mamaoa me te phyto

taputapu Whakamiharo - phyto, ranei oko hita, rawa, ki te whakakotahi e koe i te reira o te tipu hei rongoā takirua. Ka rite ki te tāpiritanga e tika ana anti-inflammatory, me te puoro i fitosbory. Ko te taua haere hoki saunas me pati, rite whakaroa tetahi raru uaua tīmatanga nekehia taea e ara pai atu i roto i te fitobochki ratou. Sweating nui tupukoso atu i te mamae ki te mahi i totoro. Pea no te mea o roa tetahi raru tīmatanga uaua ka ngaro rawa ai anake haaparuparu pati, engari i roto i te mutunga mea katoa ka waiho ano māmā atu i te "i mua i".

Na sauna me hita oko, me te pati whakatere pākia, tohanga toto me te ora o te tinana. Haere ki te sauna pati ranei i muri tonu i te tūmomo taimaha e kore e taea e (te ngakau, me te pera whiwhi i te kawenga), engari i te ra i muri mai - he aha e hiahia ana koe.

pati Russian - he taputapu mīharo mō te tangata whai wāhi i roto i te hākinakina, i te ara whai hua ki te whakahaere i taimaha, whakahokia uaua elasticity me te kaha. arata'i te reira i ki reo te kiri, regulates te pēhanga i roto i te iwi ki te takawhita me te pēhanga toto iti, relieves mānukanuka, i te reira i mua i recedes roa tīmatanga uaua tetahi raru. He aha te mea he tenenga Russian noa e kore e!

E ai ki te rangahau i pūtaiao, akakoromaki te tinana ki te wera i roto i te pati kia rite ki te pai kia rite ki te kohakoha tinana taimaha. Tōiti wewiti, rere te toto ki te uaua, me te kiri, piki putanga cardiac e 150%. Ko te rerekē o te wera me te matao (poka wai matao, hukarere) homai te kawenga mōrahi i runga i te pūnaha Cardiovascular.

Mārakerake ki steam hunipa, tino pai tiketike pāmahana pānga i runga i te uaua. Na ko nui kaha pānga pati ki te tāpiri tatou mirimiri.

mirimiri

Romiromitia iho i runga i to ratou ake - he taputapu tino pai. kia whakamahia te reira, ara, ki te reira e te tahi mau take motuhake. tauturu te mirimiri tika ki te whakatutuki i te puka ake sipoti, ka tautoko i te reira, e taea ki te tino whakawhanake ngāwari o hononga me uaua, te whakapai ake i te tohanga, atawhai mumura ngawari me te uaua mānukanuka ia. Ko te rongoa pai mo te hekenga tetahi raru huaki uaua, engari e kore kia whakamahia reira, ki te he te reira kua reira, a i muri i te tūmomo.

Me pēhea te ki te tango i te tetahi raru uaua tīmatanga roa ki te awhina o te mirimiri? Whai hua, me te pai o te katoa konei - te mirimiri hākinakina. Ka taea e atawhai te reira i huaki whakaroa uaua tetahi raru katoa, e kore e taea e tino, engari ka waiho māmā ki te ūkui. E āwhina ana tēnei momo o te mirimiri ki te atawhai uaua mānukanuka, me te whakapiki i te tūāhua, te whakaiti mumura i roto i te uaua, i puta i roto i te tinana i roto i te whakautu ki te microtrauma.

whakamahi Sports mirimiri tikanga rerekē tei kōwhiringa i runga i te whakaaro o te whakangungu me ona momo. kia mau te reira i te tangata e mohio pehea me aha ki te mahi i roto i ia take. ara te nuinga whai hua ki te mahi i tenei mirimiri i roto i 1.5-4 haora i muri i te tūmomo. Houhou - i roto i te 8-10 haora ranei te ra i muri. Ko reira he ara tetahi ki te mahi ki te āhuatanga o te hekenga tetahi raru tīmatanga uaua. He aha te mea tenei tikanga?

raau taero

raau taero Motuhake "i te tīmatanga whakaroa tetahi raru uaua", engari i reira e anti-inflammatory hinu me pire mamae. I roto ia ratou, i reira he kahore "pai", "reo" me te "kino", he te katoa ratou ake manakohanga. Te tangata tauturu tetahi ki te tangata atu.

Ki te maka o roa tetahi raru tīmatanga uaua mā te whakamahi i te hinu? Mai te mea e hokona ana i roto i pharmacies, ka taea e koe te whakamahi i te moni "Ben Gay", "Ketonal", "Dolobene" (rā), "Voltaren" (rā). mahi te reira i te hinu pai "Espoli." Whānui - ka taea e koe te whakamahi i tetahi hinu i myositis, engari kia tuatahi āta pānui i koe te tohutohu (rite ki tetahi tarukino).

Hāpiapia, me te ake pire mamae kore e taea te tukino hoki - whai hua "whāki" roa e huaki ana uaua tetahi raru pati, mirimiri me te utu.