как да се справим с мукулната треска

как да се справим с мукулната трескаНезависимо дали сега започвате да тренирате или имате опит мускулната треска ще бъде част от вашето ежедневие. Въпреки че на нея се гледа с лошо око, нека разгледаме в дълбочина причините, симптопмите и защо може би тя не е ваш враг в залата.

Защо имаме мускулна треска след тренировка?

Тези така познати и специфични болки в мускулите след тренировка за причинени от микротрвамите които причинявате на мускулите си по време на силовата тренировка. Въпреки че често причината често се приписва на млечната киселина това не е така защото тя почти изчезва след около час след тренировката.

Мускилите и вашето тяло са изключително приспособими ще забележите че много бързо се адаптират към нови нива на стресиране. Най-силно ще я усещате винаги в началото или след известван почивка от фитнеса след което интензитета ѝ чувствително намалява след всяка следваща тренировка особено ако упражненията са идентични и с еднакъв интензитет.

Как да се справим с нея по-бързо?

Ако имате мускулна треска и се чудите от къде да започнете икакво да правите можете да подходите по следните няколко начина.

Какво да ядем – Храни богати на потасиум ще ви помогнат с по-бързото въстановяване. Едни от най-добрите източници на потасиум са следните храни:

  • Банани
  • Авокадо
  • Спанак
  • Нарове
  • Сладките картофи

Не забравайтя да си набавите достатъчно добро количество протеин след тренировките защото тогава мускулите ви ще се нуждаят от най-много хранителни елементи за възстановяването си. Въпреки това не отхвърляйте с лека ръка останалите макронутриенти в този период, въглехидратите и полезните мазнини са от изключителна важност.

Пийте вода.

Дайте си нужната почивка, най-добрите резултати се постигат по време на почивката и сън. Спете достатъчно и добре. Въпреки че зависи и е различно за всеки стандартните 8 часа сън са обикновенно достатъчни и това ще ви избави по-бързо от болките.

Какво да правим за да се възстановим по-бързо след мускулната треска?

Разтегяйте се редовно. Правилно разтягане на засегнатите мускули ще помогне повече кръв и хранителни елементи да достигнат до вашите мускули по-този начин те се въстановяват много по-бързо. Това може да бъде постигнато дори като правите сходни движения на тези които са вече предизвикали микротравмите, като интензитета и натоварването трябва да са минимални все пак те все още се възстановяват.

Масажирайте засегнатите места. Можете да помолите някой да го направи или сами да се масажирате. Ефектът е сходен като при разтягането и комбиниран с него може да допринеса за много добри резултати. Препоръчително е да си набавите фоумролер. Въпреки че най-вероятно ще ви боли особено в началото, неговите ползи си заслужават изказването „трай бабо за хубост“ За да отпуснете по-финните мускулни възли може да използвате и тенис топка.

Поддържайте засегнатите части топли можете да го постигнете с ботилка със затоплена вода, топъл душ дори и вана.

By Admin

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