Kutheni izihlunu kakhulu umthambo? Indlela ukuphepha iintlungu kwizihlunu emva umthambo?

Newbie kuza emva Amazing kunye imvakalelo ulonwabo ezinxulumene sisiqalo ubomi obutsha umzimba entle qete. Yena uziva iyahlutha kunye nomsebenzi owenziweyo ufuna ukubuyela umthambo ngomso, walala ubuthongo ezi ngcinga.

Kodwa yonke into iyatshintsha xa imbaleki Fikizolo uyavuka yaye unovelwano kakhulu intlungu izihlunu abaqeqeshiweyo imini ngaphambili. Kutheni izihlunu kakhulu umthambo - oku kunye neminye imiba kuya kuthethwa ngazo nqaku.

Izinto ezibangela intlungu kwezihlunu

Ukuze ubone isizathu sokuba izihlunu ezibi, kufuneka ukuya ezibangela intlungu, esenokuba ezininzi. Simela ezona ziphambili:

• Iinyembezi, izihlunu komsipha.
• Umonakalo amalungu, kwizicwili.
• ukulungiselela kakhulu kumphakamo wangoku we microtrauma.
• Iziphumo lactic acid.

Ukhetho lokuqala - yinto elibukhali iintlungu kwezihlunu ngexesha yaye ngoko nangoko emva umthambo.

Lwalo yesibini unxulumene efanayo, ephawula ukuba udibaniso lwe yezizathu eziliqela kutheni ungakwazi ukuthatha intlungu kwamalunga iintlungu kwezihlunu. Lo mhlathi kwakhona inika impendulo kumbuzo kutheni izihlunu sisibetho emva ngokubaleka. Inyaniso kukuba xa umthambo esebenzayo nazo uxinzelelo linyuke nje izihlunu umlenze kodwa amalunga, nto leyo nayo buhlungu.

Oonobangela kwesesithathu nakwesesine iintlungu imisipha - yinto uhlobo nye. Apho microtrauma kakhulu, kukho lactic acid. ubuhlungu Muscle esithile ixesha emva kokugqiba uqeqesho (kaninzi kubonwa ngentsasa elandelayo) - umqondiso ocacileyo ifuthe ezigqithisileyo lactic acid kunye microtrauma.

Abantu abaninzi bayazibuza ukuba kutheni imisipha iba buhlungu imini emva Amazing. Oku kungenxa yokuba zokwanda kwi Imicu izihlunu lactic acid kwenzeka ngokuthe ngcembe. Kwaye xa ifikelela ubuninzi eyavela, umntu uba buhlungu.

Indlela ukuba balahle iintlungu kwezihlunu

Amaninzi abase enze akukho nto ukunqanda kokuvela iintlungu izihlunu ngosuku olulandelayo. Ngenxa yoko, ngentsasa elandelayo nokuba kuvuka kuloo mandlalo ulele uba umsebenzi a ethatha ixesha elide, kwaye umbuzo kutheni izihlunu kakhulu imithambo kwaye nomawukwenze nentlungu.

Oku baqa- ngokwenza ezinye izenzo nangoko emva uqeqesho:

1. Elula. Ube "ebezakusondela" lactic acid, unga zama olule ngoko nangoko emva kwesikolo. Kufuneka imizuzu emi-5-10 ashushu-ukuya kutsho kusuku olulandelayo baziva ngathi yokuba ngokuphelele.
2. Akukho ukuphumla! Ngoko nangoko emva kokuba ukuzilolonga kuyo nayiphi na imeko alunakuzola. Ukuba eziklasini kubanjelwa ejimini, kufuneka ukuba uhambe imizuzu ubuncinane 20-30 phambi kokuba singene emotweni (iteksi, ibhasi) uye ekhaya. Unako kwakhona ukubaleka njengokuba ukuzilolonga ezongezelelweyo okanye ukukhumbula ebuntwaneni bakhe, tsibela intambo imizuzu emihlanu. Ukuba Uqeqesho luthatha indawo ekhaya, indlela engcono kungaba ukulungiselela ukuhamba emfutshane ngoko nangoko emva kwesikolo. umzimba kusasa kubulela kuwe ngenxa elo lixa-sisiqingatha ngumoya.
3. Yokuhalamaba Hot - indlela ukuphumla ngokuthi ndahlukane lactic acid. Le bath lidla bacetyiswa ukuba basebenzise olu suku olulandelayo emva kokuba ukuzilolonga, xa imeko emzimbeni sele iinyembezi. Kodwa ukuvimbela kungcono kunokunyanga. Yaye ngokufuthi, xa kufikwa uqeqesho lokuqala, kanye becela ukuba lokuphumla umzimba, kwaye yokuhalamaba hot - eyona ndlela iphumelelayo yokwenza oko. Ilixa wachitha kwibhafu eshushu okanye ibhafu ziya kuyikhulula iintlungu kwezihlunu kunye nokuthintela kakhulu kwindawo efakwe kusasa.

Ngosuku olulandelayo ...

Kaloku, ukuba urhulumente sele isebenza kusasa waza waqhubeka ecela kutheni izihlunu yayinzima emva umthambo, ukuba benze ntoni, ngoko ke kufuneka uzame oku kulandelayo:

• Okokuqala, kufuneka uthathe emanzini ashushu.
• Emva koko phinda uqeqesho izolo xa kwimo lula, nangona kukho intlungu kwezihlunu. Ukuba izihlunu akukho asizoluli ngoku, bayagula omnye ngeveki. Ewe, ekuqaleni kuba buhlungu, kodwa emva kokuba ukuzilolonga ziya waziva isiqabu ukukhathazeka iimpawu ziya kudlula emveni kweentsuku ezimbini okanye ezintathu, veki, njengoko isenzeka, ukuba akukho nto yenziwayo kusasa emva eklasini.
• uncedo Ezilungileyo yokuthanjiswa intlungu nezithambiso ezizodwa.

Ixesha elizayo kuyanqweneleka ukwenza umthambo ngononophelo kwakhona ukukuphepha eziqwenga ijwabu kwezihlunu. Isixa kweeklasi ayisindi ezifana sagqitywa esekelwe kwi imeko ebonakalayo yembaleki.

musani ukoyika intlungu yaye ungayibaxi - Into engundoqo

ubuhlungu imisipha - oku kwizimanga zendalo ukuba Amazing lokuqala. Kungenzeka, enza ukuzolula, ukuthatha geza, behamba bejikeleza yokwenza umthambo ngoko nangoko emva uqeqesho, nomdlali uya kuhlala ezinye efakwe ngentsasa elandelayo. Yaye ayikho lactic acid, ukusuka apho ifuthe unako ngokukhawuleza balahle ngokukhuselekileyo kunye nezihlunu microtraumas ukuba nzima kakhulu ukuba umzimba abangaqeqeshelwanga. Akukho mfuneko ukuba woyike. iintlungu imisipha, nto leyo ibangwa microtrauma, amagqabi, ngaphandle ebangela nawuphi na umonakalo emzimbeni.

Kodwa ke ukuba uphendule umbuzo kutheni izihlunu yayinzima emva umthambo, kufuneka ukhumbule okungakumbi ngale nto. Ukwenzela ukuphepha iimpawu overtraining, musa mfuneko nenzondelelo kakhulu kwiklasi yokuqala. Kufuneka unike umzimba wakho ukuba kusetyenziswa amandla omzimba, ukusebenzisa ukusebenza ubuchule kunokuba kuhla isiphumo oyifunayo. Le ibhunga kuya kunceda ukuphelisa ngokukhawuleza, okanye kwaphela uzive iintlungu izihlunu emva uqeqesho lokuqala.

Kwaye akunamsebenzi apho bafundele ekhaya okanye ejimini. Kuba umzimba, nalapho ixesha elide akazange nayo nayiphi na imithwalo ezibalulekileyo, uqeqesho kunzima kakhulu. Kungenxa yoko le nto izihlunu kakhulu umthambo. Hlola imithambo ekufuneka engaphambili bavakalelwa ukuba uqeqesho akukho ngamandla ngakumbi.

Ekuqaleni, kungcono ukuba dotrenirovatsya kunokuba overtrain. Kuyimfuneko ukuba ukukhumbula.

Xa kuyimfuneko ukuba alamu

Kufuneka uqale sizixhalabise kwiimeko ezinjalo:

• Akwenzeki ukuba naliphi na ilungu lomzimba indlebe.
• Abaqeqeshiweyo yinxalenye zidumbileyo umzimba.
• ubuhlungu Muscle akuthethi ibuye ngaphezulu ngeveki.

Kwezinye iimeko, iba zixhaphakile lactic acid kunye overtraining, leyo ayiyi esingenakubangela naliphi na okubi.

Ukuba yonke kuyafana na kukho abathile inkxalabo malunga nemeko elibonakalayo, akukho mfuneko ukuba off utyelelo kwi traumatologist okanye kwezemidlalo kugqirha. Iingcali emva kweemviwo ngokucokisekileyo uya kunika iingcebiso eziyimfuneko kunye nezikhokelo.

iintlungu Muscle kunye noqeqesho rhoqo

Yonke okhankanywe ngentla, elingcwele, wabaqalayo. Kwaye oku akumangalisi, ngenxa yokuba abo ababonisa ubuncinane iinyanga ezintathu, rhoqo ubunzima ngenxa yeentlungu kwezihlunu. Kwaye bona ukubuzana kutheni izihlunu isibetho emveni kokuba umthwalo, Ifanele ingakumbi.

Kukholelwa ukuba umzimba womntu benza ekuhambeni kweminyaka, ababa kusetyenziswa kuxinezeleko, kubangele iintlungu eziqatha izihlunu akwenzeki. Phezu yokufunda madoda namabhinqa kuqeqesha iminyaka embalwa, qala le-alam. Kodwa oku kufuneka kwenziwe. Abantu abasethubeni rhoqo ntshikilelo emzimbeni emzimbeni wakho, izihlunu inobuhlungu, kakhulu. umthwalo engaqhelekanga okanye ngokugqithiseleyo - ezi zezona zinto zimbini ezinokubangela intlungu izihlunu, nkqu nolwazi zoqeqesho. Iingcebiso ziyafana: ukuba iintlungu ngcembe kudambe, akukho sizathu ukuba angakhathazeki. Kungenjalo, bonisa kokubonisana kagqirha.