Jinkirin farko tsoka soreness - abin da yake da shi? Yadda za a rabu da jinkiri farko tsoka soreness?

"Oh, ƙafafunsa" - tunani swarming a kaina, yayin da jiki sama da mataki. "Oh, ciki!" - ya zo tuna lokacin kokarin maimaita jiya ta buga horo. "Oh-oh-oh, baya" - a lokacin da kokarin dauke da wani nauyi complements hoton. Mene ne wannan? Jinkirin farko tsoka soreness na tsokoki, ko ciwo na jinkirta tsoka zafi - tsoka mayar da martani ga wuce kima ko sabon abu load.

Yawancin lokaci tare da jinkiri farko tsoka soreness familiarize sabon shiga suka fara kawai don magance 'yan wasa suka dawo horo bayan wani hutu, kuma a general duk waɗanda suke "dora" your tsokoki. Daga ta ba daya ne rigakafi - banal bike yawon shakatawa na iya zama a kan wadannan rana sakamakon a oohs da aahs lokacin samun fita daga gado.

Mẽne ne da kuma inda?

Saboda haka, jinkiri farko tsoka soreness. Menene wannan ciwo da kuma inda? A halin yanzu akwai da dama theories game da Sanadin wannan sabon abu: jari na lactic acid a cikin tsokoki, m lalacewar da tsoka zaruruwa (microtraumas) da kuma hade duka.

Theory lactic acid

Wannan ka'idar ne sallama da haihuwa, ta ainihi shi ne wannan. A lokacin motsa jiki ko wasu m motsa jiki tsoka rasa oxygen, wacce ake kawota tare da jini. Domin samar da makamashi madadin inji qunshi wani jiki, da kuma a sakamakon da aka samar a cikin tsoka lactic acid, kuma yiwu wasu abubuwa. A sakamakon ji da muke kira da jinkiri farko tsoka soreness.

ka'idar microtrauma

Wannan mahanga ta biyu ne cewa tsokoki da cewa ba su horar da, da aka gyara na tsoka zaruruwa (myofibrils) na daban-daban tsawo - biyu tsawo da kuma gajeren. A takaice myofibril yaga a lokacin motsa jiki. Wadannan microtrauma hanyar kumburi, da kuma a sakamakon wani mutum ji zafi - wannan shi ne jinkirta farko tsoka soreness bayan motsa jiki.

Manyan da kuma sabon abu lodi sa mai tsanani jinkirta farko tsoka soreness, "bouquet" da majiyai dogara a kan abin da irin kaya da aka ba wa tsokoki.

Tare da na yau da kullum da kuma tarbiyyantar myofibrils ne guda tsawon, da kuma ciwo mai tsanani ne ba a can. A key kalmar nan - "dama".

Jinkirin farko tsoka soreness ba, idan yadda ya kamata gudanar da wani horo

Akwai wani sosai na kowa hanyar microtrauma - Rashin horo. Athlete rasa da dumi-up, kwantar da hankali, ko duka biyu. A sakamakon - da suka ji rauni tsoka da kuma jinkirta farko tsoka soreness. Abin da ake nufi?

Proper horo ne da ake bukata don fara da dumi up. Dumi - shiri na kwayoyin ga danniya, a wannan mataki, da yanayin jiki yakan, da metabolism da aka kara, kara sauran dace da kwayoyin. Bugu da kari, wadannan na faruwa:

• qara sautin na m juyayi tsarin da adadin adrenaline a cikin jini, yana taimaka don horar da mafi maida;
• dilate capillaries, game da shi accelerating bayarwa na oxygen zuwa kyallen takarda.
• qara jijiya turu watsa kudi.
• qara elasticity na tsokoki da jijiyoyin.
• shi ne abin dogara hanya don kauce wa raunin da sprains cewa wani dan wasa samu daga gaskiya cewa tsokoki warmed up isa.

Warming sama qara yadda ya dace da motsa jiki, da tsokoki aiki mafi alhẽri, mafi aminci kuma mafi tsanani.

Bayan horo dole bukatar a jinkirta - shi ba ka damar soothe jiki bayan danniya, hana ko rage zafi, kai ga al'ada yanayin jiki. Tarbiyyantar - jinkirta farko tsoka soreness da tsoka ba za a gaji da damuwa.

Hanyoyi zuwa "cire" jinkirta farko tsoka soreness

Jinkirin farko tsoka soreness ne mafi sau da yawa yakan faru a rana ta biyu bayan darasi, kuma yana 3-7 kwanaki, da kuma ya dogara a kan matakin natrenirovannosti da abin da irin motsa jiki ne yake aikata mutum. Idan kaya ne sabon abu, shi za a jinkirta farko tsoka soreness. Abin da idan ƙananan kaya babu inda?

A da kyau mikewa

Dumama da kuma kwantar da hankali ake yi, amma gobe har yanzu jinkirta farko tsoka soreness. Abin da ya yi? To, sa'an nan, da horo da aka gudanar domin amfanin. Kuma da zafi za a iya cire ko attenuated ta hanyar kari.

Very kyau sauqaqa jinkirta farko tsoka soreness mikewa, watau mikewa da tsokoki. Easy caji ne ma ya ba da mai kyau sakamako. Idan wani dan wasa da aka horas kafadu, ciki da makamai, shi so sauki gudu.

Idan akwai wani jinkiri farko tsoka soreness ƙafafunsa, taimaka guda mikewa bada, squats. A mafi kyau sakamako aka samu da mai hade da darussan: dumi-up, bayan - mikewa.

All kamata a da za'ayi smoothly kuma a hankali. Na farko, da zafi zai daina, amma a kalla dumama tsokoki yi rauni, kuma baya jinkirta farko tsoka soreness. A mataki zai zama mafi sauki da kuma sauki.

A zafi wanka ko shawa

Hot baho sosai warms up tsokoki, accelerates jini ya kwarara da kuma taimaka tare da jinkiri farko tsoka soreness. Shower ne ma mai kyau, amma ya fi muni fiye da wanka. Hot ruwa warms da hūta tsoka zaruruwa, rage jinkiri farko tsoka soreness da kuma sa mai kyau shakatawa, da inganta jini wurare dabam dabam da kuma metabolism a cikin jiki.

Yadda za a rabu da jinkiri farko tsoka soreness? Kana bukatar ka yi wani shawa nan da nan bayan motsa jiki, gobe - wanka ko shawa. Bayan - mai kyau dumi-up da kuma mikewa: mai tsanani da dumi tsokoki zai yi aiki mafi alhẽri, kuma zai ji dimi da ake so sakamakon.

dace abinci mai gina jiki

Proper abinci mai gina jiki - hanya mafi kyau don kula da kiwon lafiya. Shi ne - da girke-girke da sauri da kuma cikakken dawo bayan workouts. Ikon dogara a kan manufa - don gina tsoka, rashin nauyi, samun wani abu dabam. Idan burin da daraja rasa nauyi, kada ka da a cikin ta farko 2-3 hours bayan horo. Don adana tsoka taro, shi ne kyawawa, ka dauki BCAA da furotin da kuma amino acid.

Idan da manufa ba to rashin nauyi, a cikin na farko 2-3 hours shi wajibi ne don bayar da jikinka da carbohydrates da kuma sunadarai. Kamar yadda wani carbohydrate majiya dace buckwheat, da sha'ir, da gero, oatmeal, farar shinkafa, zuma, ayaba, sabo ruwan 'ya'yan itace. The gina jiki tushen - kaji, cuku, qwai, ramammu kifi.

Bayan da a lokacin motsa jiki ne kyawawa don hydrate. Domin wannan shige cikin saba bayyana ruwa - ba za mu sha soda, sukari ruwa, kofi, shayi, koko, cakulan drinks, da kuma wani abu da ya ƙunshi maganin kafeyin.

Sauna, tururi dakin da phyto

Wonderful kayan aiki - phyto, ko itacen al'ul ganga, musamman idan ka hada shi da nau'i-nau'i daga magani shuke-shuke. A matsayin kari dace anti-mai kumburi da m fitosbory. Wannan ke saunas da baho, kamar yadda jinkiri farko tsoka soreness cire su iya zama ko da mafi alhẽri daga cikin fitobochki. Sweating yawa nicer fiye da wani zafi yi mikewa. Zai yiwu saboda jinkiri farko tsoka soreness zai bace gaba daya wanka iya kawai raunana, amma a karshen duk abin da zai kasance har yanzu sauki fiye da "kafin".

Kuma sauna da kuma itacen al'ul ganga da kuma wanka hanzarta metabolism, jini wurare dabam dabam da kuma dawo da na jiki. Ka je wa sauna ko wanka nan da nan bayan da wani nauyi motsa jiki ba zai iya zama (zuciya da haka samun wani kaya), amma a na gaba rana - abin da ka bukata.

Rasha wanka - wani sihiri ga kayan aiki da kowa da hannu a wasanni, wani tasiri hanyar tsara nauyi, mayar da tsoka elasticity da kuma ƙarfi. Yana take kaiwa zuwa sautin fata, shirya matsa lamba a cikin mutane tare da hauhawar jini da kuma low jini, sauqaqa tashin hankali, kafin shi recedes jinkirta farko tsoka soreness. Mene ne wani Rasha firtsi kawai ba!

Kamar yadda bincike da masana kimiyya, da jiki jimre da zafi a cikin wanka, kazalika da nauyi jiki exertion. Capillaries dilate, da jini gudana zuwa ga tsokoki da kuma fata, cardiac fitarwa ƙaruwa da 150%. A bambanci zafi da sanyi (sanyi pool, snow) ya ba da matsakaicin load a kan zuciya da jijiyoyin jini tsarin.

Exposure to tururi tsintsiya, yana da kyau ƙwarai high zazzabi sakamako a kan tsoka. Kuma wanka sakamako ne sosai karfi idan muka ƙara tausa.

tausa

Tausa kanta a kan nasu - mai kyau kayan aiki. Ya kamata a yi amfani, ko idan akwai wasu dalilai na musamman. A daidai tausa taimaka wajen cimma wata more kira tsari da kuma tallafawa da shi, yana da ikon muhimmanci ci gaba da sassauci daga gidajen abinci da kuma tsokoki, da inganta wurare dabam dabam, taimaka m kumburi da kuma tsoka tashin hankali. Shi ne mai kyau da magani ga jinkirta farko tsoka soreness, amma ya kamata ba a yi amfani idan ta riga akwai, da kuma bayan wani motsa jiki.

Yadda za a cire wani jinkiri farko tsoka soreness da taimakon tausa? Inganci da kuma mafi kyau ga dukkan nan - a wasanni tausa. Yana iya taimaka jinkiri farko tsoka soreness gaba ɗaya, iya ba da cikakken, amma zai kasance da sauki to share. Wannan irin tausa taimaka wajen taimaka tsoka tashin hankali da kuma inganta yanayi, rage kumburi a cikin tsoka, abin da ya auku a cikin jiki a mayar da martani ga microtrauma.

Sports tausa yana amfani da daban-daban dabaru zabi ya dogara a kan manufar horo da kuma ta jinsunan. Ya kamata rike wani mutum wanda ya san yadda kuma abin da ya yi a kowane hali. Mafi inganci hanyar yin wannan tausa ta hanyar 1.5-4 sa'o'i bayan wani motsa jiki. A ke so - a cikin 8-10 hours ko gobe. Amma akwai wata hanya zuwa magance sabon abu na jinkirta farko tsoka soreness. Menene wannan hanya?

kwayoyi

Special kwayoyi "daga jinkiri farko tsoka soreness", amma akwai anti-kumburi man shafawa da kuma zafi kwayoyi. Daga cikin su, akwai wani "mafi kyau", "matsakaici" da "mara kyau", kowa da kowa yana da nasu fifiko. Wani taimaka daya zuwa wani.

Yadda za a rabu da jinkiri farko tsoka soreness amfani da maganin shafawa? Daga abin da aka sayar a Pharmacy, za ka iya amfani da kudi "Ben Gay", "Ketonal", "Dolobene" (gel), "Voltaren" (gel). Yana aiki lafiya maganin shafawa "Espoli." Overall - za ka iya amfani da wani maganin shafawa daga myositis, amma ya kamata ka farko a hankali karanta umarnin (as tare da wani magani).

Mala'iku, da kuma mafi zafi kwayoyi ba za a iya azaba - amfani "bi" jinkirta farko tsoka soreness wanka, tausa, kuma caji.