November 18, 2018

БОЛЯТ МЫШЦЫ ПОСЛЕ ТРЕНИРОВКИ,ЧТО ДЕЛАТЬ?

болят мышцы

Что делать, если болят мышцы после тренировки, — один из самыхболят мышцы после тренировки распространённых  и частых вопросов. Как правило, его задают те, кто не так давно начал заниматься в зале, но уже  успел почувствовать все последствия первых тренировок. Да, для  того, чтобы быть в форме, нужно  регулярные тренировки и питание для роста мышц. Необходимо выполнять  определенные программы, постепенно их усложняя. Начало всегда многообещающее, но это до первых болевых ощущений в мышцах.

Что происходит в организме во время тренировки?

что происходит в организме во время занятий

Выполняя тяжелую силовую тренировку, тренирующийся прикладывает  усилия, из-за чего организм теряет огромное количество калорий. Как правило, болевые ощущения появляются тогда, когда мышцы работают на максимуме и достигают пика нагрузки.  Если добавить еще парочку повторений, то результат будет намного круче, поэтому, чем больше таких повторений, тем больше жжения в мышцах.

Человек выходит из зоны комфорта, а виной всему молочная кислота в мышцах. Для того, чтобы выполнить очередное силовое упражнение, требуется огромнейшее количество энергии. Ее можно добыть  при помощи расщепления глюкозы. Сама глюкоза находится в мышцах в форме молекулы гликогена.

Глюкоза может расщепляться с помощью кислорода и без него. При силовом тренинге  происходит интенсивная работа мышц  настолько, что кислород  не успевает поступать  к ним. Поэтому расщепляется глюкоза в этом случае анаэробным способом, то есть без  кислорода. Молочная кислота  в этом случае и есть продукт распада глюкозы. Процесс ее накопления происходит в самом тренировочном процессе, она не вымывается до конца, и раздражительно влияет на окончания нервов. Вот и появляется та самая невыносимая боль и жжение в мышцах, которая может еще некоторое время удерживаться в теле, до того момента, пока кровь ее полностью не вымыет.

Болят мышцы после тренировки, как убрать боль?

ванна после тренировки

Самым простым и надежным способом будет усиление притока крови к мышцам. Этого легко достичь с помощью горячей ванны. Она быстро снимет напряжение, хорошо расслабит все тело и выведет продукт распада, известную всем молочную кислоту. Актуальным остается также  расслабляющий массаж, тренировки  стретчинга или йоги. В любом случае мышам необходим отдых и расслабление, чтобы быстрее восстановиться.

Почему усиливается боль через день -два после занятия?

усиливается боль после тренироки

Проходит день, два, а боль становится только больше, чем была во время занятий.  Все банально просто, виной всему микротравмы и микроразрывы в мышцах, которые образовались при большой нагрузке. Поначалу они не доставляют особого дискомфорта, но спустя пару дней организм начинает сходить с ума от боли, именно она и отбивает охоту продолжать тренироваться. Боятся боли не стоит,  организм достаточно быстро адаптируется, боль исчезает, и тело работает дальше. Главное, чтобы тренировки проходили   хотя бы 3-4 раза в неделю, а не раз в две недели.

регулярные тренировкиОчередная тренировка и является тем самым спасательным кругом для заживления полученных микро разрывов. Быстро проходит воспалительный процесс и ткани затягиваются, приводя в активный рост  мышцы. Просто делайте ее более щадящей спустя день, два, после активной тренировки. Так организм быстрее втянется в тренировочный процесс, и реакция  будет менее болезненной. Полезным будет легкий массаж в ванной с расслабляющей солью. Это действительно быстро успокоит и мышечную боль и психологически расслабит.

Боль в мышцах может ли быть травмой?

Риск получения  травмы есть всегда, но это не так просто. Организм, как правило , всегда срабатывает вовремя и правильно, чтобы себя защитить. Боль при травме кардинально отличается от боле после тренировочного процесса. Она более резкая и острая. Спустя пару дней  быстро можно понять, что это травма, так как организм не сможет выполнять упражнения в полном объеме и в нужной ему амплитуде. Боль будет только усиливаться.безопасность при выполнении упражнений

Конечно, же занятия необходимо прекратить, как можно быстрее обратиться к врачу, и в дальнейшем быть более аккуратным и внимательным.Когда болят мышцы после тренировки, значит, организм хорошо реагирует и вы вполне можете ожидать увеличения объемов. Просто тренируйтесь  с умом, заранее готовьте программу и изучайте необходимую информацию, тогда у вас будет все хорошо.

Боль после тренировок и как с ней справиться?

 

 

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