Крепатура мышц после тренировки. Что делать?
21 апреля 2015, 11:52
Просмотров: 130693
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
Wilburn 27.11.2015 15:46 Could you ask her to call me? best essay questions So why wasnât the AT&T acquisition of T-Mobile inevitable? Itâs because there has been less creative destruction in this industry. Historically, there hasnât been the frequency of firm entry in the cellular-operator market that weâve seen in airline or music industries — at least not yet. But it is growing and technology may well change the delivery of these services in our future.
economics research papers “No matter where you are, smoking is prohibited on all aircrafts at all times,” one flight attendant says in the video. “As is any other hanky-panky that creates a bit of heat,” White adds.
college admission essay bullying There will be three different forms of ads on iTunes Radio. Along with interstitial audio and video ads, âslateâ ads will be an interactive display ad that will take over whatever screen the service is running on, including an iOS device, Apple TV, or through iTunes.
purchase a college paper When you dig a little deeper in synthetic numbers, the graphics benchmarks show contradictory numbers. GLBenchmark hints that the Mega 5.8 is about 50% slower than the Mega 6.3 in raw graphics performance. But the BaseMark X benchmark seems to imply that both Mega smartphones are near peers.
Rhett 27.11.2015 15:46 Could I have a statement, please? divorce with children argumentative essay Sure, you've heard it before, and maybe you're rolling your eyes this very moment. Trust me, if there's one thing I know, it's that so many people aren't drinking enough water. I can't tell you how many of my new clients, friends and even family members don't drink enough water.
custmer writing On Sunday, hours before opening Oracle OpenWorld with a speech in which he debuted new high-end data center technology, Ellison was out on the Bay as his team beat Emirates Team New Zealand in two races.
editing service Teasers have been sent out to prospective buyers, with firstround bids likely due by end-September, said one of the sources,who spoke on condition of anonymity. Potential bidders includelarge private equity firms and strategic players.
papers wrtten from scratch Cookson said the release by Team Sky of Froome's power data "showed the need for more transparency, data sharing and co-operation" and that he would ensure the UCI requires teams and organisers to share data and intelligence with anti-doping organisations.
Leigh 27.11.2015 15:46 I'd like to change some money cheap resume writing services toronto When the stars want to stand out, they turn to Tom Ford. The designer's metallic blue column dress has made its way to the red carpet not once, but THREE times, which of course begs the question -- who wore it best? Jennifer Lopez was the latest to squeeze her curves into the shimmery sapphire creation at the amfAR Inspiration Gala in New York City on June 13, 2013. Liberty Ross wore the gown to the London premiere of "Snow White and the Huntsman" in May 2012, while fellow model Lily Cole donned the popular dress at the 2011 Harper's Bazaar Women of the Year Awards. Although all three ladies looked stunning, we're giving this round to J.Lo, who appeared the most confident striking a pose in the dazzling getup.
example essay on california traveling The set-up is typical of swathes of U.S. companies usingIreland to cut their tax bill. A Reuters analysis of Irish andU.S. filings shows that more than 40 percent of the S&P 500 haveregistered subsidiaries in the country.
best custom essay writers While the majority of such hires are qualified to performtheir jobs and do indeed work hard, the practice of toleratingthose like the diplomat's nephew who coast on their connectionscould come under increased scrutiny given that so-called 'sham'positions could trigger an FCPA violation.
can you buy a research paper The little bundle of joy has registered July and August receipts for retailers of around 182 million euros in toys, trinkets and other gifts, 72 million on alcoholic beverages such as Champagne, and 29 million euros on party foods.
Alphonso 27.11.2015 15:46 Until August find people to write papers for you âAs a renowned city of firsts, Manchester is the natural choice for an event which aims to inspire the next wave of young entrepreneurs and Iâm sure those taking part will find out for themselves why it is such a special place to locate a growing business.â
an argumentative essay ppt Wright, who had a swing Ben Hogan once said was the best he ever saw, carried the LPGA Tour in its early days and was under intense pressure to play â and win â to appease sponsors. She won 68 tournaments in the 1960s, including 44 events in a four-year span. For seven straight years, she won at least one major, including the four straight in 1961-62 and her attempt at a calendar Grand Slam stopped short in 1962.
home work assignment The Daily News has some of the most memorable photos in sports history. From legendary boxers and iconic tennis players to golfing greats and fabled Olympians, the Daily News has the photos you want of the once-in-a-lifetime sports moments. Find yours today and relive history.
who can write my paper He and his team are using similar techniques to researchers involved in growing human tissue from stem cells. They are instead focusing on tissue and fat for food. They have also said that, at the moment, they can only make small pieces of meat. In order to make larger quantities would require artificial circulatory systems.
Vernon 27.11.2015 15:46 Who would I report to? essay writing definition Holland bounds into the British Museum’s Greek rooms with enthusiasm. A classicist by training but not an academic (he is also the author of a series of vampire novels), he worked for three years improving his Greek before embarking on his mammoth translating task. He shows me arrowheads found on the battlefield at Marathon and a triumphal Greek vase decorated with a Persian soldier riding a donkey backwards. “Herodotus was a religious man who believed strongly in the idea of hubris and nemesis,” Holland says. “The Persians overreached themselves and were struck down by the gods.” But that idea can also be translated into human terms: the idea that cocky empires eventually get their comeuppance is hardly foreign to us.
argumentative essay writing help The ultra-central Dean Street Townhouse hotel in Soho is in the middle of the action. Surrounded by a warren of happening cafés, bars and restaurants and tempting shopping, you can access all areas here, including theatres, museums and art galleries. With just 39 rooms, this hip haven also plays host to a very British brasserie, peppered with art works by Hirst, Emin and co..
writing a custom comparator java A closely watched gauge of business activity across theservices, manufacturing and construction sectors releasedearlier on Monday hit its highest level since records began in1998, prompting economists to revise up growth forecasts.
profile writing services online dating This is the first time they have held a coffee morning in store, but due to this yearâs success, the staff hope to host their coffee morning again next year to raise even more funds for Macmillan Cancer Support.
Eugenio 27.11.2015 15:46 My battery's about to run out write my essays for free The two companies agreed to the deal price but were indispute over whether Onyx would provide Amgen with data from astudy of Onyx's blood-cancer drug Kyprolis, Bloomberg reported,citing three sources.
my assignment help contact In 2010, he and several friends in the city of Alexandria launched Mashaweer, a service which helps customers avoid the traffic in Egypt's gridlocked cities by running errands for them. In December that year, the firm began operating in Cairo.
help writing an essay Environmentalists have focused on stopping the pipeline, saying it will lead to faster development of Canada's oil sands, which are linked to higher emissions than average crude oil refined in the United States.
research paper help thesis statement "Many Saudis and other people who live in Saudi Arabia didn't come to the haj this year because they were scared of this coronavirus spreading," said Hassan Al Fares, a pilgrim from Saudi Arabia's Eastern province.
Freddy 27.11.2015 15:46 I'm in my first year at university do my math homework for me free This worries me. At 25 I had been to university, had a full time job, was married, pregnant with my first born and had a mortgage. If someone in similar circumstances lost their job under this idea, would they get benefits until they found a new job, or would it be "under 25, go away". Not all under 25 are children able to live with Mum and Dad!
homework pay for White House officials responded to Mr. Boehner’s comments in a series of Twitter messages. Deputy press secretary Josh Earnest said Republicans “don’t have to give up anything. Just pay nation’s bills on time, no strings attached.” Mr. Reid challenged Mr. Boehner’s view that he lacks the votes to pass a government-funding bill without Republican priorities.
what is a thesis statement in an essay Until a cure is found, the only way to avoid a reaction is to avoid the allergen. Before she eats anything, Kylie makes sure she knows the ingredients. She also enlists the help of her friends, who tell her when they see someone with a peanut butter and jelly sandwich. Telling friends "you have an allergy and where your meds are is really helpful," Kylie said.
linguistics help online NIESR forecasts growth of 1.2 percent this year and 1.8percent in 2014 - a sharp improvement on last year's paltry 0.2percent expansion and well ahead of 2013 forecasts from thegovernment and the International Monetary Fund.
Justin 27.11.2015 15:46 How much is a First Class stamp? writing thesis help The 3rd U.S. Circuit Court of Appeals in Philadelphia nonetheless found "good reason" for Kluger's sentence, even though it was "fairly severe" relative to Bauer's, and said the scheme could not have functioned without his tips.
i need someone to do my homework for me The Customs man was unconcerned though, some scribbles were made on a clipboard and the A Squadron guys, who in contrast to the rest of the military on the flight were wearing civilian clothes, picked up their holdalls and boarded their coach back to Hereford.
i need someone to do my homework for me Jessica Wright has been treating us to a range of swimwear this summer. She seems to always be in a bikini and she likes to shop around as well. We've seen her in Beach Bunny, South Beach, By Caprice at Asos and now she has gone to the other side of the world for this dragon print bikini from Australian label Lisa Blue.
help with papers The potential use of liberal terms to select applications for added scrutiny came up last month when another Democratic lawmaker, Representative Sandy Levin of Michigan, released several BOLO lists with terms like "Progressive."
Blair 27.11.2015 16:44 I'm sorry, he's what is the best paper writing service There are reasonable arguments to be made in each case. But taking only the âlimit tax incentivesâ approach to tax reform has several major defects. First, if reform is designed to avoid perverse outcomes — such as the crushing of charitable contributions or more pressure on state budgets — then it will raise limited amounts of revenue. Second, this approach will address very little of the complexity in the code and is not likely to do much for recovery, since it will do little to increase demand. Third, it will do little to address concerns about fairness: The richest taxpayers actually make relatively little use of deductions and credits.
homework help websites for kids The bulk of the cash was raised by a handful of venturefirms amassing outsized funds. Greylock raised $1 billion,becoming the first U.S. venture capital fund to cross thatthreshold this year for a single fund. Sequoia Capital raised$552.9 million for its U.S. Venture Fund XIV, plus $391.4million for Sequoia Capital China and $227 million for SequoiaCapital Israel V.
master thesis proposal writing She said of the restoration project: “Working groups pruned trees, cleaned gravestones, weeded and swept to make the cemetery a more dignified resting place. The site of the Bonnie Garden (named after Hinzpeter) in the front courtyard had not been cultivated for more than a century and was like rock.
i need someone to do my homework In the area of campaign finance, the Supreme Court has distinguished between limits on expenditures and limits on contributions. In the Citizens United case, the Court struck down independent spending limits for corporations and unions, but it has — so far — consistently upheld federal contribution limits.
Jamison 27.11.2015 16:44 Wonderfull great site personal development essay It's into this gaming world that we now have Tales of Xillia, the latest Tales game from Namco Bandai, and the latest attempt by the JRPG genre to find its place. It's an effort that Tales fans will both love and hate; yes, the series maintains its trademark battle system, but a host of oversimplified elements come along for the ride, too. In the end, you'll feel right at home during battles, even during some cutscenes, but the open-ended, exploratory heart of this JRPG has been sliced out.
essay custom Terasia Bradford, Retail Action's lead organizer with the workers, said the Victoria's Secret campaign had been effective because the workers were asking for reasonable changes, and the demands were being made by employees who had worked at their store for a long time.
written personal statement Members of the Front de Gauche political party hold a sheet with a puppet figure in the likeness of France's President Nicolas Sarkozy during a protest demonstration on the eve of traditional carnival festivities in Nice February 17, 2012.
write my thesis for me Fabien Cousteau, having grown up on the decks of his grandfather's ships, has been exploring the ocean since childhood. He produces ocean exploration documentaries, founded a nonprofit called Plant A Fish to restore water ecosystems and earned a degree in environmental economics from Boston University.
Damien 27.11.2015 16:44 Which team do you support? can't do my homework tab Snowden, a 30-year-old former contractor with the NSA, is believed to be stranded in the transit area of a Moscow airport. While in Hong Kong in mid-June, Snowden revealed himself as the source of a series of reports in The Guardian and other international outlets about the NSA’s vast foreign and domestic surveillance programs. Snowden fled Hong Kong for Moscow in late June for Moscow and has applied for political asylum in nearly two dozen countries. He has been charged in the U.S. with espionage.
scholarship essay for college The benchmark rose 0.2 percent on Thursday and has bouncedback from a trough of 4,632.3 points hit on 25 June as fading worries about the U.S. Federal Reserve tapering its stimulusprogramme prematurely and a recovery in commodity prices helpedbolster investor sentiment.
dissertation proposal writing help "Even a U.S. listing this year is tough, though depending onhow advanced their preparations are, from an accounting andlegal perspective, they could get it done before the holidayskick in December," he told Reuters.
help writing college application essay There are future headwinds for the whole industry, however. The global trade in illicit cigarettes always increases in a downturn and it is now growing at about 1pc each year. However, it is falling in places such as Canada, Mexico and Pakistan.
Brock 27.11.2015 16:44 I'm happy very good site mla format essay writing Though there is little data on the procedures or injuries they cause, doctors and authorities say they are seeing them more often. Online forums used to set up the illegal procedures have attracted thousands of responses. Some men also seek out buttocks enhancements, but the procedures are much more popular among women.
reaction essay 10cc's music is more complex than its pop-rock genre might suggest. Harmonies constantly change and rhythms switch throughout. But it is the lyrics that are often the standout: they are thoughtful, at times almost subversive.
will someone do my homework Constructing a block of flats costs three times as much in Nigeria than in South Africa, builders say, and many developments are abandoned when projects run out of money or become slums because they are poorly built.
help me write a thesis statement Gwyneth Swain said she could take only âa littleâ satisfaction from seeing Carl Mills, jailed for 35 years for the murders of daughter Kim Buckley, 46, grand-daughter Kayleigh, 17, and six-month-old great-granddaughter Kimberley.
Irea 27.11.2015 16:44 I want to make a withdrawal where to buy student paper about divorce apa format The result of this miniaturizing march has been devices that are becoming ever smaller, more powerful, and cheaper. In fact, transistor density has doubled pretty reliably about every 18 months or so since the dawn of the information age -- you might know this as "Moore's Law."
brainfuse homework help I'm on the verge of starting a petition calling for Congress to replace the Capital Dome with a giant egg filled with Silly Putty, because it would probably be the only thing to get lawmakers to realize that they're acting like a mob of feral toddlers.
best buy research paper It has the most open political system in the Gulf Arabregion but infighting and bureaucracy have slowed tens ofbillions of dollars worth of economic development plans thatwere originally announced in 2010. Parliament has pressured thecabinet into boosting spending on social welfare handouts.
write my physics paper i pay you The blackout that began Friday when Time Warner Cabledropped the No. 1-rated U.S. broadcast network has left anestimated 3.5 million customers in the affected markets,including New York, Los Angeles and Dallas, without access toSunday morning talk shows and sports events.
Thomas 27.11.2015 16:44 Hold the line, please where can i pay someone to do homework Born John Weldon Cale in Oklahoma City, he cut a wide path through 1970s rock `n' roll, influencing some of the most famous musicians at the time with songs that were laid back and mellow, yet imbued with a driving groove.
write my essay 4 me âThank you to all who posted and continue to post positive, supportive comments regarding my photo,â she wrote. âI had NO IDEA what a stir this would create....It makes me feel proud and loved and STRONGER!!!!â
purchase literature review He said he opposed killing the 26-year-old Davis, who he said he loved. But he accepted the plan to kill her after Bulger outlined that because she knew about their relationship with the FBI, that she or her brothers could jeopardize it if they told anyone.
custom admission essay The "Halo" video games are set 500 years in the future and explore the discovery of Halo, a giant, mysterious ring world created by an ancient alien species called the Forerunners. The story of the ring, which harbors a dark secret, is told on the backdrop of an interstellar war between humanity and a zealous group of alien races called the Covenant. Although the franchise was created by game developer Bungie, "Halo" is now managed by the Microsoft-created studio 343 Industries.
Oswaldo 27.11.2015 16:44 Can I use your phone? help writing college admission essay Meanwhile in Canberra, Tony Abbott, hit out at Christiana Figueres, the UN climate chief, who claimed that the bush fires showed the world was “already paying the price of carbon” and Australia would pay for abolishing the country’s carbon pricing system.
research paper on barn burning by william faulkner Newspapers aligned with Iran's conservative religious hierarchy were more pleased with Rouhani's debut appearance before the world body, praising him for his steadfast defense of Iran's right to develop nuclear technologies and his criticism of purported U.S. belligerence in the Middle East.
dissertation discussion Yes there are a number of options available, you can set your browser either to reject all cookies, to allow only "trusted" sites to set them, or to only accept them from the site you are currently on.
essay about culture With offshore oil and gas spending in Asia and Australiaseen growing 11 percent this year to $104 billion - second toLatin America in scale, competition for equipment and peoplehave grown along with margin pressures.
Оставить комментарий
в этом блоге
30 октября, 01:43
61 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
223 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
158 0
Великий кормчий собирается вбить клин между Европой и США
04 апреля, 02:12
162 0
В Китае убеждены, что в "украинском кризисе" не должно быть победителей и проигравших
25 марта, 23:15
162 0