tsoka Jin zafi bayan motsa jiki: abin da ke haifar da yadda ake sharewa

Ciwan jiki bayan motsa jiki - wani al'amari wanda ya saba da duk masu koyon aikin. Duk wanda ya taɓa ɗaukar dumbbell ko yin motsa jiki na motsa jiki, dole ne ya sami wannan rashi na "mai daɗi" zafi a cikin tsokoki waɗanda suka karɓi kaya a darasin da ya gabata. Amma ainihin dalilan faruwar sa da kuma abubuwan da suka dawwama suna share wasu 'yan horo na yau da kullun. Ciwo na tsoka irin wannan “baƙon sananne”.

Yana haifar da ciwon tsoka bayan motsa jiki

Masu sha'awar motsa jiki masu hankali na ciwo na jinkirta ciwon tsoka bayan motsa jiki (jinkirta farkon ciwon tsoka, kamar yadda ake kira shi) yana da alaƙa da ma'anar tasirin tasirin horo. Kuna da zaman horo mai kyau tsokoki suna ciwo, sabili da haka, suna girma haka ko kusan haka bisa ga yawancin masu sha'awar motsa jiki. Don wannan rukuni na horo jinkirta farkon ciwon tsoka shine sakamakon ci gaban horo. “Guji ciwo ka rasa ci gaba” - game da wannan ƙa’idar kai tsaye kuma ka koyar da dubban dubban masu sha'awar motsa jiki a duk faɗin duniya. Akwai wani rukuni na horo (asali, waɗanda ke fara motsa jiki), wanda ke ɗaukar zafi kuma yana ƙoƙari ta kowace hanya don rage shi, gami da amfani da ƙwayoyi.

Wanene ya yi daidai kuma wanene bai dace ba? Ko wataƙila gaskiyar, kamar yadda yakan faru, wani wuri a tsakiya? Me yasa ciwon tsokoki bayan motsa jiki, menene hanyoyin da ke haifar a cikin jiki tare da bayyanar jinkirin fara ciwon tsoka da yadda za a rabu da ciwon tsoka, kuma a Gaba ɗaya, mai kyau ko mara kyau zamu yi ƙoƙari mu fahimta a wannan labarin. Kuma bari kowane mai koyon horo ya yanke shawara da kanku, ku neme shi ko a'a.

Na farko shi ne fahimtar wane irin ciwo ne ke faruwa sakamakon horo, ba duka ba. A aikace, akwai nau'ikan asali guda uku. Biyu daga cikinsu ana iya danganta su da "kyakkyawa" ɗayan kuma don "mara kyau."

DALILI NA 1: Jin zafi na lactic acid

Nau'in farko na ciwo - sanannen "ƙonewa", wanda ke faruwa mafi yawanci yayin amfani da hanyoyin ci gaba daban-daban na horo ko haɗuwar kwatsam. Dalilin faruwar sa sanannen abu ne, wannan lactic acid din da aka samar cikin tsoka sakamakon dadewar sa a karkashin kaya. A cikin irin wannan tsoka mai amsawa kuma akwai “konewa”.

'Yan wasa daban-daban sun bayyana wannan jin daɗi kaɗan (tsinkayen ra'ayi na mutumtacce). Shin irin wannan ciwo yana da sauri - aƙalla awanni 6 bayan zaman, kuma yawanci yafi sauri. Wannan irin ciwo ne mai kyau na "kyau", babu wani sakamako mai kyau na dogon lokaci da zai haifar da kwayar cutar ba zai yi amfani da shi na musamman ba, ko da yake. Yawancin masu ginin jiki da ke aikin zufa suna ƙoƙari su cimma wannan "ƙonewa", har ma suna yin wasu hanyoyin "ƙonewa" a ƙarshen horo. Idan jiye-jiyensu sun dace da gaskiya, da tuni sun ƙara yawan ƙarfin tsokarsu, amma a aikace hakan ba ya faruwa sau da yawa, kaico.

DALILI NA 2: zafin bayan motsa jiki

Na biyu shine ciwon tsoka bayan motsa jiki (jinkirin fara ciwon tsoka) yana faruwa bayan kimanin awanni 12-24 bayan motsa jiki. Irin wannan ciwo ne bayan an gama motsa jiki kuma ana maganarsa a cikin wannan labarin. Bayani game da dalilin da yasa wata rana daga baya kuma kwatsam tsoka bayan motsa jiki, a zahiri abu ne mai sauki: sakamako ne na kumburin huhu, sakamakon cututtukan kwangila da ƙwayoyin tsoka. Ba a ganin kumburi sosai kai tsaye bayan karɓar micro ɗin don ci gaban wannan lamarin yana buƙatar lokaci. Sabili da haka, ƙwanƙwasa irin wannan ciwo kuma yawanci yana cikin kwanaki 2-4 bayan motsa jiki.

Ga abin da ya faru na microtrauma, wanda ke haifar da kumburi na wannan da ake buƙata wadataccen nauyin nauyi da ƙayyadadden lokacin tsoka yana ƙarƙashin nauyi. Horarwa tare da nauyi mai sauqi tare da maimaitawa da yawa na iya haifar da mummunan jinkirin fara ciwon tsoka a lokaci guda dauke nauyi mai nauyi don 1-2 maimaitawa kuma ba zai iya haifar da mahimman microtrauma na tsarin kwangila ba. Strongarfi fiye da duk wannan ciwo na tsoka ana jin waɗanda suka horar da 5-15 maimaitawa a cikin hanyar, da kuma sababbin shiga da waɗanda suka fara horo bayan dogon hutu.

Kafin kayi bincike kan hanyoyin yadda zaka rabu da kirjina Paturi, ya kamata ku fahimci cewa shi ma irin na "kyau" ne na ciwo, ba ɗauke da mawuyacin hali ga kwayar ba. Kamar yadda aka ambata a sama, yawancin 'yan wasa suna jin daɗi sosai.

DALILI NA 3: Jin zafi saboda rauni

Amma nau'i na uku na ciwo, tabbas mummunan shine zafin rauni. Misali, mummunar lalacewar jijiyoyi, haɗin gwiwa ko tsagewar tsoka. Irin wannan ciwo don rarrabewa daga farkon biyun kyawawan sauƙi. Kara karantawa game da wannan a ƙasa a cikin wani sashe na wannan labarin.

Yaya za a rabu da ciwon tsoka bayan aikin motsa jiki?

Yanzu bari mu bincika hanyoyin yadda za a rabu da jinkirin fara ciwon tsoka idan ba gaba ɗaya ba to aƙalla a rage shi sosai.

  1. Hanya mafi inganci kuma mafi sauƙi don rage ciwo na motsa jiki bayan motsa jiki shine inganci mai ɗumi ƙungiyoyin tsoka masu manufa kafin horo. Dumi da kuma shiri sosai don yin tsoka zai sami rauni sosai fiye da wanda aka ba shi nauyi nan da nan a cikin yanayin "sanyi".
  2. Waɗanda ke yin amfani da tsarin horo na horo na yau da kullun hanyoyin sauya nauyi da horo mai sauƙi akan ƙungiyar tsoka. Motsa jiki mai sauƙi yana rage raunin tsoka, wanda ya bayyana bayan motsa jiki mai nauyi. Wannan abin da ake kira sakamakon maimaita lodi.
  3. Matsalolin sanyi da wanka tare da yanayin zafin jiki mai canzawa: komawa ga irin waɗannan hanyoyin ya zama dole idan ciwon mai tsanani ne.
  4. Hakanan wasu lokuta ana amfani da tausa don rage ciwon tsoka bayan motsa jiki, sake dubawa akan tasirin wannan hanyar galibi tabbatacce ne.
  5. Shirye-shiryen magani daban-daban na aikin gida (man shafawa), da ɗauka. Zai iya samun anti-inflammatory, analgesic da distracting sakamako, amma don hanzarta dawo da tsoka ba ya shafar.
  6. Abincin sunadarai da yawan ruwa bayan motsa jiki shima na iya rage jinkirin fara tsoka.
  7. Ziyartar wanka da jinkirin gudu zai sami ƙarin tasirin halayyar ɗabi'a game da sauke nauyin tsoka a ciki da na kanta, kusan ba za su yi aiki ba.

Amma yin atisaye don kawar da ciwon bayan motsa jiki ba zai iya ba, kodayake aiwatar da su har yanzu kuna buƙata, idan kuna son horarwa yadda ya kamata. Ba zai sami sanannen sakamako ba akan jinkirta farkon ciwon tsoka da kuma cin antioxidants (misali, ascorbic acid).

Shin yana yiwuwa a horar idan tsokoki masu ciwo?

Yin nazarin hanyoyin yadda za a rabu da ciwon tsoka bayan motsa jiki, mun riga mun taɓa kan batun tasirin ɗaukar nauyi da aka maimaita. Bari mu bincika wannan batun dalla-dalla.

Tsarin kwangila na tsoka yana karɓar microtrauma yayin motsa jiki. Jiki zai ɗauki ɗan lokaci don warkar da lalacewar, sannan kuma ya kai ga wani lokaci na ɗaukar nauyi - lokacin da ba a maido da tsoka kawai, amma wannan zai fi girma da ƙarfi. Babu matsala a faɗi cewa yayin da akwai wani tsari mai kumburi wanda ke haifar da jinkirin fara ciwon tsoka, aikin dawowa ba shakka ya ƙare, kuma abu mai raɗaɗi musamman ba a isa ba.

Don haka, mun kammala cewa sabon horo na danniya, wanda kuma shine wani dalilin microtrauma ba'a buƙata - wannan zai jinkirta ci gaban ci gaban tsoka. Wani abu mai sauƙi, motsa jiki mara rauni tare da ƙananan nauyi: irin wannan sake ɗaukar abin da kuke buƙata idan ɗan wasa yana neman hanyar yadda za a rabu da jinkirin fara ciwon tsoka. Abin sha'awa, sake ɗaukar kaya ba kai tsaye ba ne: wasu masu horarwa sun lura cewa zafi daga zaman horo na baya ya ragu yayin aiwatar da sabon horo akan ƙungiyar tsoka daban. M amma gaskiya ne.

Tambaya mai ma'ana ta taso: idan yana da wahala a horarwa ba tare da jiran dakatar da ciwon tsoka ba, menene ya faru a wannan yanayin? Shin ci gaba a ci gaban tsoka ya tsaya gaba ɗaya? A zahiri a'a, ya ɗan ɗan rage gudu. Muscle zai iya girma kuma a wannan yanayin, tunda yanayin tsarin kwangila yana da matukar mahimmanci, amma ba shi kaɗai zai ci gaba da ƙarfi da yawan tsoka ba.

Ciwo na tsoka: mai kyau ko mara kyau?

A cikin tunanin yawancin 'yan wasa ciwo suna da alaƙa da ma'anar horon manyan ayyuka. Da kyau, daga zuciya aka horas da shi gwargwadon ciwo mai ƙarfi a cikin tsokoki, kuma, sakamakon ci gaba cikin ƙarfin ƙarfi da ƙarfin tsoka. Wannan ra'ayin ra'ayi ne kawai na gaskiya. Komai ya fi rikitarwa: zafi kuma ya dogara da halaye na halitta, tsawon lokaci da yawan horo, motsa jiki da ma tsokar tsoka. An sani cewa deltoids da wuya su yi rashin lafiya da yawa (aƙalla, kamar misali glute da quads bayan nauyi squats), amma wannan yana ƙin “deltas”, da buƙatar ƙwarewar horo mai ƙwarewa? Tabbas ba haka bane.

Ciwon tsoka a zahiri bashi da kyau ko mara kyau: alama ce kawai cewa jiki yana gudana, wasu matakai na biochemical. Babu buƙatar tsayawa kan ciwon tsoka. Babban ma'aunin tasirin horo shine ci gaba a cikin yanayin burin da ɗan wasa ya sanya (a mafi yawan lokuta wannan ƙwayar tsoka da ƙarfi). Cutar da tsoka ko a'a tambaya ce ta biyu.

Yadda ake horarwa don ciwon tsoka bai bayyana ba?

Bari mu bincika yanzu yadda za mu rabu da ciwon tsoka, muna faɗakar da ita a matakin tsara tsarin horo. Irin wannan yiwuwar ta wanzu. Koyaya, muna sake jaddadawa: kada kuji tsoron ciwon tsoka bayan motsa jiki, wannan tsari ne na al'ada na al'ada a lokacin horo.

Da ke ƙasa akwai ƙananan nasihu waɗanda zasu iya rage jinkirin farkon ciwon tsoka:

  1. Ana buƙatar dumi kafin horo mai tsanani. Kar a manta da motsa jiki, ya kamata ya ɗauki mintuna 5-10, ba ƙasa ba.
  2. Ba lallai ba ne a canza saitin ayyukan da ake yi sau da yawa: sabon motsi wanda har yanzu ba a bunkasa ba yana haifar da ciwo mai tsoka da yawa. Koyaya, don zama har abada akan tsarin motsa jiki ɗaya kuma, tsokoki zasuyi amfani kuma zasu daina amsawa ga damuwar horo. Lokaci zuwa lokaci suna buƙatar zama nau'ikan damuwa na ban mamaki, don haka akwai lokuta lokacin da jinkirta fara ciwon tsoka dole ne ya jira ta wata hanya.
  3. Babu buƙatar tilasta kaya. Misali, don ɗaukar nauyin nauyi bayan dogon hutu daga horo ko ƙaruwa ɗaga nauyi. Idan kuna yin tazara ko horo na zuciya, ku ma kuna buƙatar ɗaukar nauyi don ƙaruwa a hankali (lokacin koyo, yawan maimaitawa, saurin aiwatarwa, da sauransu).
  4. Kuna buƙatar horarwa koyaushe dogon hutu yana haifar da tsoka daga horo, sabili da haka, jinkirta farkon ciwon tsoka yana ƙaruwa. Smallaramin narkewa: a cikin wannan horon da ba kasafai ake samu ba, ba kiran tsokoki masu sa maye ga damuwa mai ƙarfi "Suparfafawa" ta Mike Mentzer da sauran hanyoyin VIT irin wannan. Tsokoki tare da wannan motsa jiki sun ji rauni sosai kuma, sabili da haka, sun fi dacewa da damuwar horo. Fasaha mai ban sha'awa, duk da haka don ci gaba har abada, don haka ba zai yiwu ba.
  5. Kuna iya gudanar da wasan motsa jiki tare da reps naúrar - maras aure, maimakon abin da aka saba, mnogofotonnykh. Tabbas, ba za a iya yin marasa aure ba a wasu 'yan motsa jiki a jere. Hakanan kuma, ana iya ƙaruwa da ƙarfi, amma ba yawa ba.
  6. Zaka iya amfani da wasu darussan basu cika ba, rarrabaccen ƙarfi (misali: kulle-kulle da rubutun latsawa).
  7. Zai fi kyau don kauce wa hanyoyin horo mai wahala sosai - duk abin da kuke buƙatar sanin ma'auni. Amma kuma nadama da kaina ba lallai ba ne, idan kuna son cimma sakamako mai kyau.

Menene za a yi idan kuna da ciwon tsokoki bayan ƙarfin horo?

Amsar wannan tambayar ta rigaya a cikin sakin layi na baya: ci gaba a cikin ɗumbin yawa da ƙarfi kuma abu ɗaya gabaɗaya, gwargwadon cin nasara cikin ƙarfin horo. Har ila yau, ƙarfin yana girma ta hanyoyi daban-daban: daga masu ba da wutar lantarki shine mafi mahimmanci sakamakon maimaita iyakar sau ɗaya a cikin ƙungiyoyi masu gasa don masu ginin jiki ƙaruwa mai ban sha'awa a cikin ƙarfin da ake amfani da shi a cikin ma'aunin aiki na 6-12 reps.

Amma idan babu ci gaba da ciwo na tsoka, dan wasa ya kamata ya tambayi kansu wannan tambaya: me yasa ciwon tsoka bayan motsa jiki? Ko ba haka bane cewa ƙarfin horo don gudanar da tsarin haɓakar tsoka kawai bai isa ba? Maimakon haka, haka ne.

A wannan yanayin, kuna buƙatar zurfafa tunani game da dukkanin hanyar horo: don mai da hankali kan aikin mnogocwetnye na asali tare da nauyin nauyi, rage ɓata lokaci akan kayan aikin kawai don yin atisayen cikin sauƙi da dacewa. Idan kuna aiki akan ƙwayar tsoka, to motsa jiki ya zama na yau da kullun kuma yana da ƙarfi sosai. To ci gaba ba zai ci gaba da jira ba. Tabbas, wannan zai haɓaka cikin ciwon tsoka. Amma kuma, yanke hukunci sakamakon horo kawai akan kasancewa ko babu zazzabi ba zai yuwu ba.

Yaya za a rarrabe tsakanin jinkirin farawa tsoka daga rauni?

Ga gogaggen ɗan wasa don tantance bambanci tsakanin jin daɗin aikin bayan-motsa jiki a cikin tsokoki da kuma tsananin ciwo daga rauni ba wuya. Da kyau, ga waɗanda ke da ƙwarewa a wasanni har yanzu basu da yawa, jerin manyan bambance-bambance tsakanin masu zuwa:

  1. Komai ƙarfin da ba ciwo bane, kusan bazai taɓa hana shi motsa jiki akan tsokar da ake so ba. Sharp "harbi" ko "yankan" ciwo a cikin haɗin gwiwa ko jijiyoyin da suka ji rauni, wanda ke ƙuntata motsi, jinkirin farawa tsoka ciwon ba na al'ada bane.
  2. Bambanci tsakanin nau'ikan ciwo biyu da yankunan yanki: a bayyane yake cewa idan ana jin rashin jin daɗi a cikin haɗin gwiwa, inda ƙwayoyin tsoka basa yi, to wannan tabbas rauni ne; amma ciwo mai “sipping” mai laushi a cikin tsokoki na jinkirin fara ciwon tsoka, babu abin damuwa.
  3. Sassan da abin ya shafa suna iya kumbura, wani lokacin sukan zama masu zafi ga tabawa fiye da yankunan da ke kusa da fata, jinkirta fara ciwon tsoka idan hakan bai faru ba.

Abin da ba za a yi ba yayin jinkirta fara ciwon tsoka?

Idan dan wasan ya ji ciwo mai tsoka bayan motsa jiki, ya kamata ya yi abubuwa uku:

  1. Don aiwatar da sabon horo mai ƙarfi akan ciwon tsoka wanda bai wuce gaba ɗaya ba. Haske akasin haka, yana yiwuwa, zai rage zafi.
  2. Bai kamata ku tura jikin magunguna daban-daban ba: analgesic, anti-inflammatory da dai sauransu.Yana da alamun bayyanar da maido da tsoka har yanzu ba zai hanzarta ba amma haɗarin tasirin amfani da magunguna iri ɗaya shine wurin zama. Don waɗannan magunguna guda suna biyan kuɗi - yana da kyau a kashe kuɗi a kan abinci mai kyau na abinci.
  3. Kuma babban abu ba shine barin wasanni ba. Yin aiki tuƙuru a cikin zauren 'yan wasa, wanda mai koyon aikin ke shawo kan rashin jin daɗi sanannu a lokacin da bayan horo na iya juya mai rauni mai rauni zuwa ɗan wasa na muscular, kawai ba haka ba. Amma ciwo kawai sakamako ne na jingina.
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