Hoolohi hookahi Muscle soreness - He aha ka mea? Pehea e pakele o hoolohi hookahi Muscle soreness?

"Oh, kona mau wawae" - manao kolo i loko o koʻu poo, oiai ke kino i na anuunuu. "Oh,'ōpū!" - e hele mai i ka naau, i ka wa ana e 'oe i nehinei ka hawewe aʻo. "Oh-e-e, hoʻi" - ka wā e ho'āʻo ana e hookiekie ae i ka kaumaha complements ke kiʻi. He aha ka mea? Hoolohi hookahi Muscle soreness o nāʻiʻo, a me ka maʻi pale o hoolohi Muscle eha - Muscle pane i excessive a hana e haawe.

IeAUPIIe, IAa IO me ka hoʻopaneʻe 'ia ana hookahi Muscle soreness familiarize beginners ka poe i pono ka hoʻomaka' ana i ka hana me ka 'âlapa, ka poe i hoi mai i ka aʻo ma hope o ka wanaao ae, a me ka nui o ka poe a pau, ka poe i "overloaded" kou nāʻiʻo. Mai ia ia i kekahi mea'ōnaehana paleʻea - banal Bike Kauai hiki ia i ka kēia lā? Acoeueoao i loko o ka Ooh a me aahs wā noho mai o kona wahi moe.

He aha ka mea a me ka ma?

Penei, hoolohi hoouka kaua Muscle soreness. He aha ka keia maʻi pale, a ma hea? Currently loaʻa nō kekahi mau theories e pili ana i na kumu o keia kŰia: ka hoʻomāhuahua o lacticʻakika i loko o nā nāʻiʻo, hapa poino o ka Muscle olona, (microtraumas) a he huihui 'ana o nā.

Kumumanaʻo lacticʻakika

Kēia kumumanaʻo ka loa kahiko, kona Mānoa, he wahi keia. Ma hoʻokō 'ole' ē aʻe māluhiluhi hoounauna Muscle nele oxygen, a ua lako me ke koko. No ka ikehu eiietʻano papa hana maupaʻa i ke kino, a me ka hopena ua hua mai i loko o ka Muscle lacticʻakika, a hiki'ē aʻe waiwai. Ke kūpono aloha mākou i kapa aku ai i ka hoolohi hoouka kaua Muscle soreness.

pähola 'o ka microtrauma

Kēia lua o ka pähola 'o ia na nāʻiʻo i mea ole aʻo, na eiiiiiaiou o Muscle olona, (myofibrils) o kekahi mau lōʻihi - nā loa a me ka pōkole. Ma pōkole myofibril haehae i hoʻokō '. Mau microtrauma pono li nui, a me ka hopena he kanaka Kahalaopuna eha - keia mea no ka hoolohi hookahi Muscle soreness ma hope o hoʻokō '.

Nui a me ka hana wahie, i loa hoolohi hookahi Muscle soreness, "pōkē pua" o ka waiʻona ma ke hilinaʻi nui ma luna o ka 'ano o ka haawe i haawiia mai i na nāʻiʻo.

Me ka pololei, a me ka pono aʻo myofibrils i ka ia loa, a me ka loaʻeha mea,ʻaʻole ma laila. Ke ki hua'ōleloʻaneʻi - "pono".

Hoolohi hookahi Muscle soreness mea ole, ina pono lawe mai aʻo

Aia o kekahi loa, he pono ole ke kumu o ka microtrauma - kūpono aʻo. 'Âlapa hala ka mehana-i, hoomaalili mai i lalo a me elua. E like me ka hopena - ka poino Muscle a hoolohi hookahi Muscle soreness. He aha aʻole ia ke ano o?

Kupono aʻo Ua koi 'ia e hoʻomaka me ka pumehana i. Mahana - makaukau o ka meaola i stress, ma keia ke kahua, i ke kino mehana, ka pūnao ua hōʻeleu, mahuahua ka pono ka hoʻokōʻana o ka meaola. Eia hou, i ka penei ia lŘlŘ:

• maoli i ka leo o ke aloha o ko mākou hopohopo'ōnaehana a me ka nui o ka adrenaline i loko o ke koko, ka mea, e kokua i ka lńkou hou intensively;
• dilate na capillaries, hiki accelerating haawi no o oxygen i na nā'aʻaʻa;
• maoli nā aʻalolo impulse EYI kōmi;
• maoli ka elasticity o nāʻiʻo a me ligaments;
• ia mea he ike loea ala e loaʻa nā palapū a me sprains i ka 'âlapa loaa ana mai o ka mea na nāʻiʻo e lalana ana ia i lawa.

E lalana ana mai, piʻi pū ka ka hoʻokōʻana o ka workout, na nāʻiʻo hana maikaʻi, i pakele, a oi, pili.

Ma hope o aʻo pono e pono ai i ka hitch - ia e leie aku oe e soothe i ke kino ma hope o stress, pale a ho'ēmi i ka eha, e alakai i ka maʻamau kino ana wela. Kupono aʻo - hoolohi hookahi Muscle soreness a me ka Muscle e ole e nee.

Aoao e "wehe i" hoolohi hookahi Muscle soreness

Hoolohi hookahi Muscle soreness ka loa pinepine ia lŘlŘ i ka lua o ka lā ma hope hoʻokō 'a mau 3-7 lā, a me ka mea hilinaʻi nui ma luna o ka iliwai o natrenirovannosti a me ka ano o ka hoʻokō' ua hana kanaka. Inā ka haawe mea hana, mea e e hoolohi hoouka kaua Muscle soreness. He aha ina ka haʻahaʻa haawe wahi?

A maikai kona

Mahana mai, a hoomaalili ia e hana, akā, i ka ia la ae hoolohi nō hookahi Muscle soreness. He aha e hana ai? Ua pono, a laila, aʻo Ua paa no ka pono. A me ka eha hiki ke wehe 'ia a attenuated ma hoʻopaneʻei ka palena manawa.

Loa maikai relieves hoolohi hookahi Muscle soreness kona, oa aku na nāʻiʻo. Easy ke kūʻai aku i kekahi i hāʻawi mai he kiʻi hopena. Inā he 'âlapa ua kaʻi' poohiwi, abdomen a me na mea kaua, ka mea e makemake ai maʻalahi holo.

Inā he ua he hoolohi hookahi Muscle soreness wawae, kōkua i ka ia kona kino, squats. Ka mea pono ole, ua loaʻa ma ka hui malu pu ana o ke kino: mahana-i, ma hope o - moe.

A pau e halihaliia oia iwaho smoothly a me ka mālie. Mua, o ka eha, e pau ana, akā, ma ka liʻiliʻi loa hoʻomehana i na nāʻiʻo hoonawaliwali, a emi hope hoolohi hookahi Muscle soreness. Ke hele nei e e nui maʻalahi a simpler.

A wela bata a me ka nui

Hot pahu loa pono hoʻomehana i na nāʻiʻo, hōʻeleu i ke koko kahe, a kōkua me ka hoʻopaneʻe 'ia ana hookahi Muscle soreness. Nui mea i maikai, akā,ʻoi aku ma mua o ka bata. Hot wai pu`uwai pumehana, a relaxes ka Muscle olona, ho'ēmi i kā hoʻopaneʻe 'ia ana hookahi Muscle soreness a mau hiʻohiʻona nō maikai hoʻomaha, iaono? Ienoai koko holo a me ka pūnao i loko o ke kino.

Pehea e pakele o hoolohi hookahi Muscle soreness? Oe Pono e lawe i ka ua auanei koke ma hope me ka, o ka ia lā - he auau paha auanei. Ma hope o - he maikai mahana-i a me ka hohola ana: wela mehana nāʻiʻo, e hana maikaʻi, a e hoʻomehana i ka makemake i nā hualoaʻa.

kupono no kou kino

Kupono no kou kino - ka maikai ala e malamaʻi i ola. He - ka beauty poe ola, a me ka piha ke ola ma hope o workouts. Mana hilinaʻi nui ma luna o ka mea - i kūkulu Muscle, lilo ke kaupaonaʻana, kiʻi i kekahi mea e ae. Inā ka pahuhopu mea waiwai losing ke kaupaonaʻana,ʻaʻoleʻoe e loaʻa i loko o ka mua 2-3 hola ma hope o aʻo. E hoola Muscle nuipa a, ia mea pono e lawe BCAA kumuʻiʻo a me'amino nāʻakika.

Inā ka pale umauma hoʻokahi mea,ʻaʻole e lilo kaumaha, i loko o ka mua 2-3 hola ia mea pono, e haawi aku i kou kino na carbohydrates a me nā polokina. E like me ka carbohydrate kahi kupono buckwheat, bale, millet, oatmeal, keʻokeʻo raiki, ka meli, ka maia, hawaiian wai. Ke kumuʻiʻo kahi - nā manuʻaiʻia, me ka waiū, hua paha, wiwi iʻa.

Ma hope, a i hoʻokō mea kupono e hydrate. No keia kupono i ka mau papu wai -ʻaʻohe pono e inu soda, kō ka wai, kope, kī, cocoa, kokoleka kea, a me kekahi mea i na caffeine.

Aai, mahu lumi a me ka phyto

Hawaiʻi koʻi lipi - phyto, a me ka laau kedera pahu, o ka oi aku ina e hui pu iho la ka mea hui o ka lāʻau lapaʻau mea kanu. E like me ke kumukanawai a kupono Anati-hoʻoʻino a me ka nanea wale fitosbory. Ke oia hele no aaiy a me nā bato, e like me ka lohi hoouka kaua Muscle soreness wehe 'ia ka mea hiki e like aho ma mua o ka fitobochki. Sweating nui nicer ma mua o kaʻeha e hana aku. Paha no ka hoolohi hookahi Muscle soreness e nalo loaʻauʻau i wale nō kona nāwaliwali, akā, ma ka hopena na mea a pau, e noho malie maʻalahi ma mua o ka "mua".

A me ka aaiy a me ka lāʻau kedera ka pahu a me kaʻauʻau hōʻeleu i pūnao, koko holo a me ka hou ana o ke kino. E hele i ka aai ole bata koke ma hope o ka workout kaumaha hiki ole ia (i ka naʻau, a no laila, kiʻi i ka haawe), akā, i ka mea e hiki mai ana ka lā - mea e pono ai.

Russian auau - i ke kilokilo paahana no kekahi limahana ma ka haʻuki, i ka hoʻokō aku, e hooponopono i ke kaupaonaʻana, hoihoi Muscle elasticity a me ka ikaika. Ua hiki aku ai i kamaʻilio i kaʻili, regulates ka puʻe i loko o kanaka me ka hypertension a me ka haahaa ke koko, relieves hoʻopilikia, ma mua ka mea emi ana o hoolohi hookahi Muscle soreness. He aha mea he Lūkini hana mea hou i hana muaʻole pono hana ole!

E like me ka noiʻi ma kānakaʻepekema, a me ka wela i loko o ka bata, a me kaumaha physical exertion ke kino Makuakane. Capillaries dilate, i ke koko kahe ana a hiki i na nāʻiʻo a me kaʻili, cardiac auaiaea piʻina ma ka 150%. Ke Akä naÿe o ka wela a me ke anu (anu waiʻauʻau, he hau) e hāʻawi mai ai i ka i kā mākou e haawe i ka mea'ōnaehana mānowai koko nenoaiu.

Waiū i ka mahu pūlumi, loa maikaʻi kiʻekiʻe ana wela kanawai ma ka Muscle. A me ka bata, ai mea nui ka ikaika ina ua hui lomilomi.

lomilomi

Lomilomi ia iho ma luna o lākou iho - he loa maikai hoʻopololei. Ia e hoʻohana 'e, a ina he mea kekahi kūikawā kumu. Ka pololei lomilomi kōkua i loaʻa ai i ka hou kekahi kime pāʻani palapala, a kākoʻo ia, oia mea hiki ia me ka nui loa hoʻomōhala kohoʻia o nā ami a me nāʻiʻo,? Ienoai holo, höʻike aku mehana li nui a me ka Muscle hoʻopilikia. He he laau maikaʻi no ka hoolohi hookahi Muscle soreness, akā, ka mea e ole e hoʻohana 'ina mea o ia ma laila, a ma hope o ka workout.

Pehea e wehe i ka hoolohi hookahi Muscle soreness me ke kōkua o ka lomilomi? Pono a me ka maikaʻi o nā mea a pauʻaneʻi - he haʻuki lomilomi. Ua hiki ke höʻike aku hoʻopaneʻe 'ia ana hookahi Muscle soreness loa, e hiki ole maopopo, akā, e aho e ae hoomaemae loa oia. Kēiaʻano o ka lomilomi kōkua e höʻike aku Muscle hoʻopilikia a? Ienoai aa naʻau i loko, ho'ēmi i kā li nui i loko o ka Muscle, a ia lŘlŘ i loko o ke kino ma ka muli i ka microtrauma.

Sports lomilomi hoʻohana kekahi mau 'ana i kūpono wae hilinaʻi nui ma luna o ka mea o ke aʻo a me kona? Ueo. It e ho opa ke kanaka nana i ike pehea a me ka mea e hana i loko o kēlā me kēia hihia. Most ka hoʻokō ala e hana i kēia lomilomi ma 1.5-4 hola ma hope o ka workout. Undesirable - ma 8-10 hola paha ka ia la ae. Akā, he mea kekahi ala, e hana me ka kŰia o hoolohi hookahi Muscle soreness. He aha ka keia hana?

ai '

Special ai ' "mai ka hoolohi hookahi Muscle soreness", akā, ua Anati-hoʻoʻino me ka hinu a me kaʻeha huaale. Iwaena o lakou, aole he "oi", "meakino" a me ka "hewa", a pau i kā lākou mau koho. Kekahi kōkua kekahi i kekahi.

Pehea e pakele o hoolohi hookahi Muscle soreness ka hoʻohana 'ana i ka aila? Mai ka ua kuai lilo aku i loko o keʻena kūʻai lāʻau lapaʻau, e hiki ke hoʻohana i ke dala "Ben Māhū", "Ketonal", "Dolobene" (tuko pīlali), "Voltaren" (tuko pīlali). Ua hana ka lole poni "Espoli." Nohona ma - 'oe ke hoʻohana i kekahi poni mai myositis, akā, oe e mua akahele heluhelu i ka olelo (like me kekahi k).

Gels, a me ka nui eha huaale hiki ole e hana ino mau - pono keia mau mea "waleʻia mai" hoolohi hookahi Muscle soreness auau, lomilomi a me ke kūʻai aku.