Marwadzo muhudyu nemhuru: zvokuita?

Kunonoka kuomarara kwetsandanyama kana kurwadziwa kurwadza kwetsandanyama kwakapfava kunokonzerwa nekurovedza muviri kwakanyanya kana kusajairika. Kurwadza uku kwakanyanya pakati pe24 ne72 maawa mushure mekurovedza muviri, zvino zvishoma nezvishoma zvinopera mushure memazuva mashomanana, kunyanya vhiki ye1 mushure mekuita. Marwadzo chinhu chine musoro uye chinenge chakarongeka mhedzisiro yekutangwazve kwezviitwa zvemitambo kana kuedza kwakanyanya kupfuura kwemazuva ese. Vanogona kukanganisa vese vanotanga uye vane ruzivo rwemakomo emabhasiketi.

Sei zvichirwadza?

Marwadzo kurwadza kwemhasuru. Zvinoonekwa nekuda kwe microcracks kana microdamages mumhasuru fibers. Izvo zvinosanganiswa nekusazvidira uye kwenguva refu mhasuru contraction.

Kusiyana nemafungiro ekare, lactic acid haikonzeri kurwadza kwemasuru. Iyo yekupedzisira inonyangarika inenge awa mushure mekudzidziswa, nguva refu isati yatanga kuoma. Naizvozvo, haagone kuve nemhosva yekukuvara kwemhasuru fiber kana kuomarara kwetsandanyama.

Kurwadza kwetsandanyama kungadziviswa sei?

Chinhu chekutanga chinoderedza kuonekwa kwekuoma kwemisumbu ndiko kurovedza. Kana tsandanyama dzakawanda dzichishandiswa kushandisa simba, dzinoramba dzakaoma. Ichi chiratidzo chakanaka chechimiro chako chechimiro: kana iwe uchinzwa kurwadziwa mushure mekufamba kwese, zvinoreva kuti muviri wako hausati wadzidza maficha ekumhanya kana maworkout ako ari kure zvakanyanya.

Dziisai zvakanaka

Zvakakosha kutora anenge maminitsi gumi usati waedza kuderedza marwadzo zvakanyanya sezvinobvira. Mukuchovha bhasikoro mugomo, izvi zvinoreva, kana zvichibvira, zvishoma nezvishoma tanga panzvimbo yakati sandara uye kuchovha makiromita mashoma.

Chinja kudya kwako

Zvimwe zvekudya zvinogona kuzorodza tsandanyama uye kuvabatsira kuzorora.

ginger

Mushonga mukuru weginger, gingerol, unozivikanwa nekuwanda kwemaitiro ayo ekurwisa kuzvimba uye une mhedzisiro yakafanana neaspirin. Nokudaro, kurwadziwa kwemisumbu kunoderedzwa kusvika ku24%.

Nyanya muto

Kunwa muto wemadomasi mushure mekuita maekisesaizi kunogona kuderedza zviratidzo zveropa zvekuzvimba nekuda kwe lycopene, antioxidant compound inowanikwa mumadomasi.

Hove

Iyo omega-3 fatty acids muhove inokurudzira kuvandudzwa kwemhasuru uye kukurumidza kupora.

Red beetroot

Beet ndiyo yakakosha sosi ye nitrate, phenolic acids, uye zvakare ine bioactive pigments inozivikanwa neayo ane simba antioxidant uye anti-kuzvimba mhedzisiro.

Kokonati Mvura

Ndiyo ma electrolytes ari mairi anobvisa marwadzo emhasuru.

Chili pepper

Phytochemicals inokurudzira kutenderera kweropa uye inokurumidza kuvandudza tsandanyama.

caffeine

Kana inopedzwa zvine mwero (makapu madiki maviri), caffeine inovhara adenosine receptors mumuviri, kemikari inopindura kuzvimba uye inokonzera kurwadziwa kwetsandanyama.

Morello cherry

Kunwa 50 ml ye cherry muto musati uye mushure mekuita maekisesaizi kunogona kuderedza marwadzo emhasuru. Iyo inorwisa-kuzvimba uye antioxidant mhedzisiro yejusi iyi inobatsira tsandanyama dzako kupora nekukurumidza.

Turmeric

Spice iyi inoonekwa seyakanyanya simba yekubvisa marwadzo. Iyo cucurmin yainayo zvechokwadi ine yakasimba anti-kuzvimba uye antioxidant zvivakwa.

Green tea

Iine zvinhu zvakafanana nechiri pepper uye inokurudzira maitiro ekuvandudza.

Inwa zvakanyanya kuti ugare uine hydrated.

Masero anoda mvura kuti ashande uye abvise tsvina. Kana yakapfuma mu magnesium, inobatsira masero emhasuru kuti ave akanyanya kushanda uye akasimba. Munguva yekushanda kwenguva refu, iwe unofanirwa kunwa yakaenzana negirazi remvura chikamu chimwe nechimwe cheawa uye kupfuura 1,5 malita pazuva, zvisinei.

Kutambanudza mushure mekuita

Usamira kamwe kamwe pakupera kwekukwira, asi zvishoma nezvishoma deredza kusimba kwepedaling yako kubvumira muviri wako kuti uenderane nekuchinja kwekufamba. Kutambanudza hakufanirwe kuitwa kana uine kurwadziwa kwakanyanya kwetsandanyama, sezvo izvi zvichigona kuwedzera kushushikana kwetsandanyama. Mushure mekushanda kwakanyanya kana kusina kujairika, mukana wekurwadziwa mumasuru wakanyanya, saka zvinokurudzirwa kutambanudza nekuchenjerera. Kazhinji, kana chiitiko chacho chakanyanyisa, kunyanya kutambanudza kunofanira kunge kuri kudzivisa kukuvadza mhasuru.

Nzira yekutambanudza sei zvakanaka mushure mekukwira bhasikoro?

Tambanudza mushure mekuita basa rako apo mhasuru dzako dzichiri kudziya nekuti dzinozooma mushure. Kutambanudza kwakasimba kunoitwa zvakanyanya mushure mekurovedza muviri nekuti zvichabatsira kuburitsa kushushikana kwemhasuru. Tambanudza kusvika wanzwa kudhonzerana zvishoma, wobva wabata nzvimbo iyi kwemasekonzi makumi maviri kusvika makumi mapfumbamwe.

• quadriceps kutambanudza

1. Mudzidzi webvunzo akamira akabata muruoko rwake kusunda kwehudyu, iyo inoda kutambanudzwa.
2. Mboro yakarereka kuti itenderere kuzasi musana.
3. Iyo bust yakatwasuka, nyaya yacho inotambanudzwa nekuwedzera kuchinjika kwebvi.

• kutambanudza tsandanyama dzemhuru uye hamstring

1. Hudyu yakatambanudzwa inodhonzwa mberi, chitsitsinho chiri pasi, uye muromo wetsoka unosimudzwa.
2. Gumbo reshure rakakotama zvishoma kuti rirege kuvhiringidza kufamba.
3. Mutumbi wakamira uye ruoko rwakatambanudzwa kumashure, musoro wacho anosendamira mberi kusvika anzwa kudhonzwa kuseri kwechidya. Bata nzvimbo, wozodzoka zvishoma nezvishoma.

Enda unogeza

Nyura mumvura inotonhorera paanenge 28 madhigirii kuti usunungure tsandanyama dzako, uye kumusoro nejeti yemvura inotonhora kuti uwedzere kupora. Iwe unogona zvakare kuisa ice nekukurumidza mushure mekudzidziswa kuderedza kuzvimba kwemhasuru.

Microtrauma kune mhasuru fibers, iyo inokonzera kuoma, inokonzera kubuda kwe calcium mukati me fiber. Chiitiko ichi chine muchetura uye chinokonzeresa kunonoka kuzvimba kupindura, zvichikonzera kuoma mukati memaawa makumi maviri nemana kusvika makumi mana nemasere. Kunzwa kwemhasuru fibers kune calcium kunoenderana nekupisa: inowedzera kana ichipisa, uye inoderera kana kuchitonhora. Kunyudzwa mubhati rechando mushure mekurovedza muviri kunoderedza calcium toxicity uye nokudaro kusunungurwa kwezvinhu zvinopisa zvinokonzera marwadzo. Asi iyo anti-inflammatory effect yekutonhora yave ichizivikanwa kwenguva yakareba: saka, ice packs inoshandiswa kune mamwe maronda.

Zano: Gaultherie chirimwa chine simba rekurwisa-kuzvimba uye kubvisa marwadzo. Inowanikwawo mune akawanda allopathic balms uye mafuta ekuzora. Kuti usunungure mhasuru dzako, wedzera madonhwe gumi ewintergreen kumafuta emuarumondi anotapira uye uwedzere zvachose kumvura yako yekugeza.

Tora masaja kana kushandisa electrostimulator

Kumassage kunobvisa muviri wako zvinhu zvinobata basa mukuzvimba uye kuburitsa kushushikana kubva mumhasuru dzako. Iwe unogona zvakare kukwiza nzvimbo inorwadza iwe pachako nechigunwe chako kana tennis bhora.

Mafuta ekumasa kurwisana nekuoma kwemhasuru

Gadzira mafuta ekumassage kubva pane zvinotevera zvinongedzo:

• 30 ml yemafuta macadamia
• 3 madonhwe emishonga lavender
• 3 madonhwe erosemary

Musanganiswa uyu unobatsira toni uye kuzorodza tsandanyama. Geza nzvimbo dzinorwadza nemafuta aya kuti urwadze tsandanyama.

Unofanira kuramba uchirovedza muviri kuti urwadze tsandanyama here?

Haufanire kumbomira kuita zvemuviri kuti urwadze tsandanyama. Ingosarudza mitambo isingatore simba rakawandisa kubatsira mhasuru dzako kupora. Kana iwe wakanyanyisa kumanikidzwa kana kudzokera kumitambo, unogona kukuvara.