Крепатура мышц после тренировки. Что делать?
21 апреля 2015, 11:52
Просмотров: 130628
Многим из нас знакома боль в мышцах после тренировки. Даже те люди, которые никогда не посещали тренажерный зал, фитнес клуб или просто местную качалку, знают о, так называемой, крепатуре после резкой физической нагрузки. Но вот откуда она возникает, знают немногие.
Причины появления молочной кислоты
В первую очередь боль в мышцах обусловлена тем, что в процессе силового тренинга мышцы раздуваются, наливаясь кровью. Это, в свою очередь, приводит к временному застою этой крови, а значит, плохому питанию мышц кислородом (анаэробная работа). Также происходит плохой отток продуктов распада, что приводит к их скоплению. По ощущениям самым неприятным для нас является скопление продуктов распада молочной кислоты, которое и являются причиной жжения в мышцах. Молочная кислота, вызывая неприятные ощущения, с другой стороны является сигнальным элементом для выделения нашим организмом стволовых клеток, которые являются универсальным строительным материалом в нашем теле. Так как сигнал для активизации восстановления поступает из мышц, стволовые клетки и направляются на компенсацию потерь именно в мышечных тканях. Процесс, направленный на ускорение роста, еще называют методом повышения интенсивности. О том, как увеличить интенсивность, можно подробнее узнать из соответсвующей статьи "Про повышение интенсивности".
Боль в мышцах - друг или враг
Боль от скопления продуктов распада достаточно быстро проходит, при восстановлении нормального кровотока они выводятся из мышечных тканей. Но почему же мышцы дают о себе знать неприятной крепатурой и через пару дней после тренировки. Здесь все просто: во время тяжелой физической нагрузки волокна мышечной ткани во многих местах получают микроразрывы. С одной стороны, эти маленькие разрывы сродни растяжению мышцы, боль от которого известна всем, но только в очень маленьком маштабе. Но с учетом того, что таких разрывов очень много, болевые ощущения очень существенны. Но не стоит считать мышечную болевые ощущения исключительно врагом. Ведь именно благодаря им мозг дает команду на восстановление поврежденного участка, а защитная реакция нашего организма добавляет к этому восстановлению небольшой запас, суперкомпенсацию, чтобы в будущем, при том же уровне нагрузки, мышцы без проблем справились с ней. Хотя здесь нужно знать меру между стимуляцией роста и травмой. При значительном разрыве ткани происходит долгое восстановление, которое не позволяет нагружать поврежденный участок.
Кто-то спросит, почему же микроразрывы, даже в большом количестве, вызывают длительную, иногда несколько дней, боль. Это происходит вследствие воспаления поврежденных участков. Поэтому до снятия воспаления сложно расчитывать на устранение болезненных ощущений.
Методы снижения мышечных болей после тренировки
Методы борьбы с крепатурой в мышцах
Но какими же методами можно уменьшить последствия данных факторов?
Баня и сауна. Принцип прост: чтоб вывести продукты распада молочной кислоты в кратчайшие сроки, нужно обеспечить хороший приток крови в нагруженные тренировкой мышцы. Так что весьма хорошим методом будут баня, сауна или горячая ванна. В процессе посещения бани или сауны мы обеспечиваем глубокий прогрев тела, в том числе и мышечной ткани. А при прогреве значительно улучшается кровоток. Правила посещения отдельно вам напоминать в данной статье не нужно, хотя упомянуть запрет на спиртные напитки в бане, наверное, стоит.
Массаж. Еще одним весьма эффективным методом восстановления мышц после тренировки является массаж. Тут долгого объяснения не требуется, единственное, старайтесь выбирать спортивный вид данной процедуры, в котором используют самые эффективные методы разминки мышц и суставов для лучшего притока крови.
Гидратация. Очень важным фактором является и густота вашей крови и гидрированность ваших мышц (о влиянии низкого уровня потребления воды читаем подробно здесь). И первое и второе обеспечивается достаточным приемом воды в день, и помимо наличия воды, конечно, важно и ее качество. Стоит употреблять чистую негазированную воду не менее 2 литров в день.
Разминка и растяжка. Многие из вас вспомнят о хорошем кровенаполнении мышц посредством тренировки. Но не стоит забывать, что у нас после физнагрузок образуется большое количество микроразрывов мышечной ткани. А вот эти самые разрывы требуют восстановления. Поэтому легкая разминка нам подойдет, а вот тяжелый пампинг нет.
© 2014 Павел Курской
Комментарии
Mohammad 27.11.2015 05:03 I want to report a best resume writing services nyc Gosselin added that his notoriety from the high-profile show has made made it almost âimpossibleâ to find a new job. The Gosselinsâ ugly 2009 divorce brought an abrupt end to their TLC series, which chronicled their lives bringing up sextuplets and twins.
college paper Mainland Chinese markets slipped on Wednesday, with theproperty sector again a key weakness after the country's taxadministrator said late on Tuesday that it was studying anationwide expansion of a real estate tax pilot.
paying someone to write a college essay Thedongle that enables viewers to stream entertainment straight to their TVs,rather than having to watch movies and programs on computers or mobile devices,is being sold for £59.99, while US shoppers can buy it direct from Google for$35 (£21).
pay to do assignment The idea for the product was conceived after one of the company’s female buyers spotted a similar item and thought it was a “great idea”, Baker said. At the time, other products in the market were pricey or had limited distribution, so the company created its own design.
Steep777 27.11.2015 05:03 A company car online will writing services any good Increased competitiveness of local factories has been seen as a good side effect of the currency shock triggered by prospects of reduced economic stimulus in the United States. However, the data compiled by Capital Economics suggests there is still a long way to go before investors see any fireworks.
online essay tutor free Investors surveyed by Citigroup see a slow ramp-up, and lower turnout. They expect 4 million people to buy insurance on states' Obamacare exchanges for 2014, with 500,000 to 650,000 of those in signing up in October.
scientific article writing services "I think it's possible (Jeter could go to the DL)," Yankees manager Joe Girardi said at the press conference. "We have to see how he heals over the next few days and the All-Star break and we'll make a decision again."
pay someone to do term paper on lawsuit At the very least, Eli Manning hoped, the mere mental act of quickly turning the page may have been exactly what this team needed. No, it didn't help them remember the "winning feeling" that safety Antrel Rolle has repeatedly said they need. But it did force them to forget about the losing feeling, at least for a few days.
Brody 27.11.2015 05:03 Can you hear me OK? ghostwriter for school paper The Yanks certainly need him. The teamâs roster is lined with big stars who are aging, injured and expensive. (Rodriguez is set to take home another $100 million from the ball club over the next four years.)
take online class for me Of course, those murders were motivated seemingly by money alone. Lewthwaite's motivation is a more basic, more obvious one; her nickname of the white widow says it all. She is motivated by a particular version of religious jihad, and by the great pain of losing her husband. She is motivated by emotion.
write essay time you helped another person "Many people on the internet are asking: Why couldn't China have acted like Russia? They think that China should have done what Russia did and that we displayed 'hesitation and weakness'," it notes.
will pay somebody to do school paper At 1:29 p.m., this email was allegedly sent to Cohen's emailbox, but Cohen was on his cellphone, where he would remain until1:36 p.m. A minute later, he supposedly chatted for 48 secondswith a trader, according to the SEC's timeline.
Augustus 27.11.2015 05:39 I'm in a band write an analytical essay Victoria and her friends used to play Round the World, circumnavigating the Inner Courtyard without touching the ground. “When I look at the crumbling stone sills today,” she says, “I have terrible pangs of conscience.”
pay someone to do my assignment australia The researchers were interested in exploring the connectivity between two regions of the brain: the extended amygdala, which functions in emotional behaviors, and the lateral hypothalamus, which is involved in feeding behaviors, says co-author Garret Stuber, an assistant professor of psychiatry. By manipulating the connection between the two regions, the researchers found they could essentially turn on and turn off a mouse's desire to eat. Their findings will be published Friday in the journal Science.
essay writing on how i spent my summer vacation "It's important for parents to leverage new relationships through their children," Gimbel says. "Connections can be made through the parents of your children's friends, teammates and schoolmates. Some other ways to build a network are to get involved in volunteering, or make a list of everyone you worked with prior to leaving the workforce and start reconnecting."
custom essay meister review "Garner said the mechanism isn't really known, though one theory holds that females can control the "male" and "female" sperm, which have different shapes, as they move through the mucous in the reproductive tract, selectively slowing down or speeding up the sperm they want to select," Stanford said in the news release.
Heriberto 27.11.2015 05:40 How do you spell that? write my paper apa format What a pity – a great country that was making progress catching up with the industrialized nations makes a mistake by electing Erdogan, who immediately acted on his Islamic agenda, making enemies with Israel, then supporting extremist Islamic groups that toppled his neighbor’s secular governments (Libya, Egypt, Syria). And the Turkish people wonder why they are not being welcomed to the EU. Go figure!
application for employment letters Analysts said economic weakness resulting from the 16-day shutdown and uncertainty over the next round of budget and debt negotiations may keep the Fed from withdrawing monetary stimulus until at least a few months into next year.
help writing college application essay Holder told police that on the day the girl went missing, he had slept until the afternoon, watched television and then looked for a job, but his car had not moved, according to the affidavit. A neighbor reported having seen a silver tarp in Holder's backyard a few months before the girl's death, but police did not find it when they were questioning him, the document says.
basic essay writing Even when life tossed obstacles in Vickers' path, his determined spirit never waned. After four years of health scares and unemployment put his promising career in doubt, Vickers kept pushing toward the finish line. He got there Sunday as the surprise winner at New Hampshire Motor Speedway.
Leslie 27.11.2015 05:40 Looking for work only essay writers Drug enforcement experts say Venezuela's location on SouthAmerica's Caribbean and Atlantic seaboards makes it a preferredroute for planes and ships carrying Colombian cocaine to theUnited States and Europe via Central America and Africa.
essay writing in london
Yes, we are front-runners sometimes, but we show some faith, too. So Pittsburgh stays atop our MLB Power Rankings for a second straight week, the Cardinals have to wait their turn for another shot at it and we're still trying to figure out these Red Sox.
top dissertation writing services By calling out "OK Google Now," you can place a call, map out a destination, log a reminder, or search on Google. The special language processing chip allows the phone to constantly wait for your voice to tell it what to do -- without you having to activate the microphone. Better yet, Motorola says that will have no detrimental effect on battery life.
buy term papers "I don't really think that a kid coming out of Harvard orMIT is actually well connected," Horowitz said by email, citingexamples such as Facebook founder Mark Zuckerberg. Though heattended Harvard, Zuckerberg was unconnected until entrepreneurSean Parker sought him out and made Silicon Valley introductionsfor him, Horowitz said.
Carlo 27.11.2015 05:40 Do you have any exams coming up? i want an essay on my family A study in May by Royal Holloway University found that the riots effectively doubled workloads for those small businesses that managed to survive. Business owners have added to their day-to-day trading the time-consuming work of keeping up with insurance, refurbishments and a battered local economy.
algebra homework solver Twitter, which is expected to go public in November, has yet to determine pricing, but investors say it might come under pressure from financial backers to go high. Analysts expect the company to seek a valuation of at least $10 billion.
companies that write research papers The DoubleLine Total Return Bond Fund had 15 percent of itsassets in cash as of the end of May, according to the firm'swebsite. Bond mutual funds attracted $257.8 billion in assetslast year, the most since 2009, according to Lipper. So far thisyear, the funds have gained a total of $71.7 billion.
professional typed paper writers MGMâs 1939 Technicolor classic has been converted by Warner Bros. into a remastered 3-D version screening at 300 IMAX theaters through Friday. But thatâs just the tip of the ruby slipper for Warnerâs $25 million anniversary campaign.
Jeffrey 27.11.2015 05:40 I'd like to send this to defnition essay on family Xiaomi is staffed by former employees of Microsoft, Motorola and (of course) Google. Barra joins former colleague Lin Bin, who was previously the Vice President of Google Chinaâs Engineering Research Institute and Engineering Director of Google before co-founding Xiaomi as its President.
how write an essay Bank of America's case was the first to go to trial, a rarity given that banks more typically choose to settle government claims instead of face a jury. But Bank of America had said that it "can't be expected to compensate every entity that claims losses that actually were caused by the economic downturn."
research papers in marketing "This stock is heavily shorted with a short-to-float ratioof almost 26 percent as of Sept. 13," said WhatsTrading.comoptions strategist Frederic Ruffy. Shares are now up over 285percent year-to-date.
online friendship essay The Jets drafted Smith supposedly because they didnât buy into the pre-draft criticisms about his character and work ethic. Four years ago, the organization went overboard with Sanchez, who was unofficially anointed King of the Universe. (Sanchezâs decline in the past two seasons, by the way, had more to do with an erosion of offensive talent around him than any perceived sense of job security.)
Lionel 27.11.2015 05:40 this is be cool 8) argument essay paper People close to the company have previously said that itsowners would not sell the French business for less than 4billion euros, which they see as the low-end value assumingearning before interest, tax, depreciation and amortisation(EBITDA) improved to about 380 million euros in 2014 andapplying sector multiples of 10.5-11.5 times EBITDA.
mba admission essay writing services Wolosky and Weingarten stand out because they have dedicated their decades-long practices largely to advising activist investors. They are joined by a handful of lawyers at the largest law firms that have made exceptions for some big-name activist investors.
custom research paper writers "You don't know how much I appreciate all your time and work collecting cards and gifts from people for me and the other girls. I am overwhelmed by the amount of thoughts, love and prayers expressed by complete strangers. It is comforting. Life is tough, but I'm tougher!" she wrote.
custom written dissertation "He [Wang] said I did not 'slap' him, but gave him a punch. But I've never practiced boxing, nor am I a powerful puncher," Bo said. "I suggest that the prosecutors not try to exonerate Wang Lijun in my persecution."
Earle 27.11.2015 05:40 One moment, please essay on my pet animal goat Add to that two near-misses - Whitlock's fourth place in an exceptionally competitive all-around final on Thursday, with Purvis narrowly missing bronze in the men's floor event - and British Gymnastics can be satisfied that the men are building on last year's Olympic success.
how to write a sociology paper "But it's important to at least know there are a number ofthings that can be done to show U.S. bona fides if the Iraniansshow that they are willing to take significant steps in thedirection of what the U.S. and other parties say they have todo," he said.
mandatory service essay Hot girl AND a cute puppy? It doesn't get any better than "Real Housewives of Miami" star Joanna Krupa. The blond bombshell flaunted her adorable 8-week-old pooch Darla -- not to mention her phenomenal beach body -- during a day in the sun on May 18, 2013. The model, who sizzled in a tangerine bikini, reportedly adopted the pup from the Humane Society of Broward. Krupa deserves a little down time. The 34-year-old stunner has been busy preparing for her wedding to Romain Zago, which is set to take place in June.
i need help wrting a personal essay Merkel has long said that a reform of renewable subsidies, will be a top priority for a third term but it is a delicatebalancing act to reduce feed-in tariffs to help industry, whileensuring investment in renewables does not grind to a halt.
Ramiro 27.11.2015 05:40 Thanks for calling inexpensive resume writing services She may ooze sex appeal, but Dita Von Teese admits confidence doesn't always come easy for her. "Everyone has something about them that they wish they could change, everyone I know anyways, and it's about learning to love those things too," she tells Bwatt Magazine.
editing services for novels Parcells will have family, friends, former players and his former coaches, including Tom Coughlin, Bill Belichick and Sean Payton, at Fawcett Stadium to hear him speak. âIâm a lucky guy,â he said.
cheap fast essay If you thought the Victoria's Secret Fashion Show was hot, you haven't seen anything yet. Rihanna, who performed at the lingerie spectacular alongside Justin Bieber and Bruno Mars, posted this photo of herself on a couch backstage wearing nothing but black ankle boots and stockings. The "Diamonds in the Sky" singer looked perfectly at home among the leggy, barely clothed ladies on Nov. 7, 2012.
legit essay writing services Pickens, apart from owning a fifth of Clean Energy Fuels,has been a vocal proponent of converting some of the massiveamounts of natural gas being produced in North America intotransportation fuel. Chesapeake is the second-largest U.S.natural gas producer.
Chauncey 27.11.2015 05:40 perfect design thanks scholarship essays for college students The trend highlights one of the risks facing Australia'seconomy, where firms are increasingly finding that rising wagesduring a long boom, inflexible labour laws and red tape haveblunted their competitive edge on the global stage.
academic writing software âThatâs one of the things about being an actor,â says Bonham Carter. âYou get these little gifts. You get to step into the lives of these people you know about, but donât really know. Itâs a challenge.â
statistics homework help services The Yankee captain appeared to move well on his twice-broken left ankle, but he endured some rusty moments among seven defensive chances in seven innings â including one throwing error â in Scranton/Wilkes-Barreâs 5-1 loss to Rochester.
pay for an essay The four or five-story apartment block in Mumbai fell down early on Friday morning, local time. It is the latest in a series of such accidents that are often blamed on shoddy building standards in the country.
Freeman 27.11.2015 05:40 Pleased to meet you cheap letter writing service Which brings me to the final line of the Times obit: "The zoo has not decided whether it will try to find a polar bear at another zoo to occupy Gus's habitat. It might instead select a different species to go there, like a seal."
buy 10 page research paper âI wanted to beat Duffâs course record for sure,â said the man who beat Jason Dufner in a playoff at the 2011 PGA. âOn 14, I didnât hit that bad of a drive and it kicked 60 yards right. It could have easily kicked left and been right in front of the green. But thatâs how it goes.â
apa research paper doc He won his five-setter since that 2007 Wimbledon in the fourth round, when he saved match point to defeat No. 10 Milos Raonic 6-7 (4), 7-6 (4), 2-6, 7-6 (9), 7-5 in front of a packed in Court 17 on Monday. The win not only snapped his five-set losing streak but also his streak of 11 straight fourth round losses at the majors (he’s now 2-15 in his career).
narrative essay football game Inevitably, this has required Mr Clegg to compromise, just as David Cameron has had to do, to the evident annoyance of many Tory MPs. But that is the nature of coalition politics. Moreover, since the Government is essentially run by a “Quad” of ministers, the Lib Dems have 50 per cent of the power with just 60 seats in parliament. This may be no consolation to activists who have seen some of their cherished nostrums smashed on the rocks of political expediency, but it is quite an accomplishment.
Phillip 27.11.2015 05:41 On another call the great gatsby essays Khaled Dawoud, an aide to ElBaradei who quit as NSF spokesman following the crackdown, said Ateeq "set a precedent that harms Egypt's reputation abroad, when a politician is prosecuted just for resigning from his post, something that has never happened before in any country in the world".
medical personal statement services That did not happen against West Brom because, with fast and naturally wide players like Walcott, Alex Oxlade-Chamberlain and Lukas Podolski unavailable, many of the Gunners' attacks were very narrow.
assignment help experts âWe started the games based on politics as a way to test the market,” Mettu told India Insight in an email message. “We will be launching couple of games based on Indian elections during October.â
timetable for research proposal I don’t think it’s possible to defend Ballmer’s tenure as Microsoft CEO. That said, the head-count/stock-price measure in wankerish nonsense. The fact that fools were willing to pay high multiples for stocks in the tech-bubble is not Ballmer’s fault. Head count is up ~2.6X, while revenue is up 3.4X and net income is up 2.7X. Still glad he’s on the way out. I think the press likes the Elop as heir apparent story more than the facts warrant.
Bernie 27.11.2015 05:41 How long have you lived here? english law essays online Have we seen the end of the fastest man on two wheels? That remains unclear. What is certain, though, is that, despite Kittel’s recent dominance, Cavendish’s impact on road cycling is far from over.
best online paper writing service I hit submit and discovered that I answered all but three answers correctly. At first, that seemed impressive. Three, after all, is not that high of a number. But then I realized what that meant: I got a 70 percent – a "C" on my first quiz.
homework writing services The plan is supported by 12 lawmakers, including 2016 presidential hopefuls Marco Rubio, R-Fla., and Ted Cruz, R-Texas, who joined conservative standard bearers Jim Inhofe, R-Okla., and John Thune, R-S.D., who wrote a letter warning Senate Majority Leader Harry Reid, D-Nev., they will block any stop-gap funding measure that keeps taxpayer dollars flowing to "Obamacare."
persuasive speech on smoking cigarettes Ballmer's departure from the tech giant arrives during a significant market transition. With more consumers shifting from desktop and laptop computers to mobile devices, companies are scrambling to keep up, Microsoft among them.
Оставить комментарий
в этом блоге
30 октября, 01:43
58 0
Украина и РФ при посредничестве Катара ведут предварительные переговоры по прекращению ударов по объектам...
24 октября, 22:28
95 4
Отец языкового омбудсмена Тараса Кременя работал одновременно учителем украинского и русского языков
02 сентября, 23:22
220 12
Вместо «копеек» хотят ввести «шаги». Нацбанк предложил новую денежную реформу в Украине
30 июля, 00:00
156 4
«Законопроект о легализации ЧВК»: правда или фантазия?
23 июля, 23:31
156 0
Большая ближневосточная война неизбежна
01 июня, 19:11
244 10
Западная пресса сообщила о новом витке напряженности между Украиной и США
30 апреля, 00:21
155 0
Великий кормчий собирается вбить клин между Европой и США
04 апреля, 02:12
161 0
В Китае убеждены, что в "украинском кризисе" не должно быть победителей и проигравших
25 марта, 23:15
162 0