Chifukwa zilonda minofu pambuyo masewera olimbitsa thupi? Kodi kupewa kupweteka kwa minofu pambuyo masewera olimbitsa thupi?

Newbie akubwera pambuyo kulimbitsa thupi ndi kumverera chimwemwe kugwirizana ndi chiyambi cha moyo watsopano mwa thupi okongola ndi zoyenera. Iye amatsimikiza ndi ntchito ndipo akufuna kubwerera kumalo ochitira masewera a mawa, anagona ndi maganizo amenewa.

Koma zonse amasintha pamene novice wothamanga n'kudzuka ndipo amamva kwambiri za kupweteka minofu ophunzitsidwa dzana. Chifukwa minofu zilonda pambuyo zolimbitsa thupi - mavuto ena ino ndipo akuchitireni m'nkhani.

Zimayambitsa kupweteka kwa minofu

Kudziwa chifukwa minofu zilonda, muyenera kupeza zimayambitsa kupweteka, kumene kungakhale angapo. Tikuimira akuluakulu:

• Kuichotsa, minofu chophukacho.
• Kuwonongeka kwa malo, connective minofu.
• Akuluakulu pokonzekera mlingo panopa microtrauma.
• Zotsatira za asidi lactic.

Njira yoyamba - ndi lakuthwa minofu ululu pa ndipo nthawi yomweyo pambuyo thupi.

Chimake chachiwiri chikukhudza yemweyo, tingadziwe kuti kuphatikiza kwa zifukwa mungachite ululu mu mafupa a ululu minofu. ndime izi limaperekanso yankho la funso chifukwa minofu zilonda pambuyo pake. mfundo ndi yakuti pamene akuthamanga Zochita mukuvutika kuchuluka maganizo osati mwendo minofu komanso mfundo, zomwe wavulala.

Zimayambitsa wachitatu ndi wachinayi wa ululu minofu - ndi mtundu wa n'chimodzimodzi. Kodi akuluakulu microtrauma, pali asidi lactic. ululu minofu nthawi zina nditamaliza maphunziro (zambiri anawona mmawa zotsatirazi) - chizindikiro Mmenemo choonekera amadza chifukwa cha asidi kwambiri lactic ndi microtrauma.

Anthu ambiri amadabwa chifukwa minofu ndi zilonda tsiku pambuyo kulimbitsa thupi ndi. Ichi ndi chifukwa chakuti kudzikundikira mu ulusi minofu asidi lactic kumachitika pang'onopang'ono. Ndipo akafika ndende wake pazipita, munthu amakhala ululu.

Kodi kuchotsa ululu minofu

nthawi zambiri atsopano m'pang'ono kuteteza zosayembekezereka wa kupweteka minofu tsiku lotsatira. Motero, mmawa wotsatira ngakhale kuuka kwa bedi amakhala ntchito nthawi yambiri, ndi funso n'lakuti chifukwa minofu zilonda pambuyo zolimbitsa thupi ndi chochita ndi ululu.

Zimenezi zikhoza kupewedwa ndi kuchita zina zochita yomweyo pambuyo maphunziro:

1. Anatambasula. Popeza kuti "sonkhanitsani" asidi lactic, mungayesere kutambasula yomweyo pambuyo sukulu. Iwo ayenera kuthera mphindi 5-10 zochangamutsa ndi tsiku lotsatira ndikumverera ngati wathunthu wokhalapo.
2. Mpumulo! Nthawi yomweyo pambuyo kulimbitsa thupi Mulimonsemo simungathe kupuma. Ngati makalasi amachitika masewero olimbitsa thupi, muyenera kuyenda mphindi zosachepera 20-30 inu musanafike mu galimoto (minibasi, basi) ndi kupita kunyumba. Mukhozanso kuthamanga ngati kulimbitsa thupi zina kapena kukumbukira ubwana wake, kudumpha chingwe kwa mphindi zisanu. Ngati maphunziro chikuchitika kunyumba, njira yabwino adzakhala kukonza kuyenda mwachidule nthawi yomweyo pambuyo sukulu. m'mawa Thupi zikomo kuti theka la ora mu mpweya wabwino.
3. Hot mphika - njira kumasuka ndi ndiyotani pakuchotsa asidi lactic. kusamba Izi kawirikawiri analangizidwa kuti ntchito tsiku lotsatira pambuyo kulimbitsa thupi, pamene thanzi ndi kale misozi. Koma kupewa kuposa kuchiza. Ndipo kawirikawiri, pamene izo zifika pa maphunziro oyamba, kupempha kwambiri kumasula thupi, ndi mphika otentha - njira yabwino kuchita izo. Ola anakhala mu mphika otentha kapena kusamba adzakhala kumasula ululu minofu ndi kuteteza soreness m'mawa.

Tsiku lotsatira ...

Chabwino, ngati boma kale akuthamanga m'mawa ndipo anali kufunsa chifukwa minofu zilonda pambuyo thupi, zoyenera kuchita, ndiye muyenera yesani kuchita izi:

• Choyamba, muyenera amasamba otentha.
• Kenako abwereza maphunziro a dzulo mu mode zosavuta, ngakhale pamaso pa ululu minofu. Ngati minofu musati kutambasula wanu tsopano, iwo akhoza kudwala kwa sabata lina. Inde, poyamba ndi zopweteka, koma pambuyo kulimbitsa thupi udzamvedwa mpumulo ndi nkhawa zizindikiro adzakhala atapita masiku awiri kapena atatu, osati sabata, monga izo zimachitika, ngati kanthu zichitike mmawa pambuyo kalasi.
• Good thandizo ululu kutikita ndi creams wapadera.

Nthawi yotsatira ndi zofunika kuchita Zochita mokoma kachiwiri kupewa akugwera minofu minofu. Kuchuluka kwa kusiyana opepuka anatsimikiza ndi mtima wonse zochokera thanzi la wochita mpikisano.

Chinthu chachikulu - usaope ululu ndipo musati overdo izo

Minofu ululu - ichi ndi chinthu chachibadwa ndi kulimbitsa thupi loyamba. Ambiri mwina, kuchita anatambasula, kutenga kusamba ndipo akuyenda masewero olimbitsa yomweyo pambuyo maphunziro, ndi wothamanga adzakhala amaonabe ena soreness m'mawa. Ndipo izo siziri mu asidi lactic, imene amadza mwamsanga muchisiye bwinobwino ndi microtraumas minofu kuti anali aakulu kwambiri kwa thupi wosaphunzitsidwa. Sikuti kuopa. Minofu ululu, omwe amayamba ndi microtrauma, masamba, popanda mavuto alionse kwa thupi.

Koma funso chifukwa minofu zilonda pambuyo thupi, muyenera kukumbukira zambiri za izi. Pofuna kupewa zizindikiro za overtraining, safuna kwambiri khama mu kalasi loyamba. Muyenera kupereka thupi lanu azolowere zofuna kukhetsa thukuta, sonyezani ntchito pa njira m'malo mkuntho mukufuna. bungwe Izi zimathandiza kuchotsa mwamsanga, kapena ayi konse kumva kupweteka minofu pambuyo maphunziro oyamba.

Ndipo zilibe kanthu kumene inu kuphunzira kunyumba kapena masewero olimbitsa lapansi. Thupi, limene kwa nthawi yaitali sanaone katundu aliyense chidwi, maphunziro ndi ntchito yaikulu. N'chifukwa chake minofu zilonda pambuyo thupi. Onani Zochita, muyenera kale ankaona kuti maphunziro ndi mphamvu zambiri.

Poyamba, ndi bwino dotrenirovatsya kuposa overtrain. M'pofunika kumbukirani.

Pamene kuli kofunikira kuwomba Alamu

Muyenera kuyamba kudandaula mu Zikatero:

• Sikutheka kusuntha mbali ina ya thupi.
• Kuphunzitsidwa kutupa mbali ya thupi.
• Minofu ululu si kuchepa pa sabata.

Nthawi zina, ndi achabe asidi lactic ndi overtraining, umene avulaze.

Ngati onse mofanana pali nkhawa za chikhalidwe thupi, si koyenera kuti tivule kudzacheza kwa traumatologist kapena masewera dokotala. Akatswiri pambuyo bwinobwino adzapereka malangizo zofunika ndi malangizo.

Minofu ululu ndi maphunziro zonse

Zonse tatchulazi, odzipatulira kwa oyamba. Ndipo zimenezi si zodabwitsa, chifukwa ndi anthu amene amamukhulupirira miyezi itatu, nthawi zambiri amadwala ululu minofu. Ndipo iwo amadabwa minofu zilonda pambuyo katundu, makamaka zogwirizana.

Amakhulupirira kuti thupi la munthu chinkhoswe mu zaka, wayamba ntchito maganizo, chifukwa mu kupweteka minofu sizingatheke. Atamva amuna ndi akazi amene kuphunzitsa zaka zingapo, kuyamba kuwomba Alamu. Koma izi kuti musachite. Anthu amene nthawi zonse poyera kuti maganizo thupi lanu, minofu mwina imapweteka, nayenso. Zachilendo kapena kwambiri katundu - izi ndi zinthu ziwiri zomwe zingachititse ululu minofu, ngakhale ndi chokuchitikirani kwambiri maphunziro. Kagwiridwe ali yemweyo: ngati ululu pang'onopang'ono umatsika, palibe chifukwa kudandaula. Apo ayi, kusonyeza upo dokotala.