Pane imwe nguva muhupenyu hwedu takatambura nekurwadziwa kunoshungurudza. Zvingave zvekuchinja maitiro ekudzidzira kana kutanga kutamba mitambo mushure menguva refu yakagara muhupenyu hwekugara.
Unoda kuziva kuti chii chaizvo uye kuti ungazvinzvenga sei? Ndine chokwadi chekuti unovenga manzwiro ekutadza kusquat pasina kurwadziwa nekuita squats, saka cherechedza.
Chii chinonzi shangu dzeshangu?
Makore apfuura, kurwadziwa kwaifungidzirwa kuve kwakakonzerwa nekuvakwa kwe lactic acid makristasi mumamhasuru anoitwa. Makristasi aya akabaya mhasuru ndokuburitsa marwadzo akakurumbira. Parizvino dzidziso iyi yakaraswa nekuda kwezvikonzero zvakawanda:
- Lactic acid inoda tembiricha ye -5ºC kuti ijekese. Uyezve, lactic acid makristasi haana kumbobvira awanikwa mumhasuru biopsies.
- Varwere vane chirwere cheMcArdle, vasingakwanisi kugadzira lactic acid, vakatamburawo nekurwadza.
- Lactate mazinga akafanana pamberi uye mushure mekurovedza muviri.
Dzidziso inogamuchirwa zvikuru nhasi ndeyokuti marwadzo anobudiswa nekuita kwekuzvimba kwemhando dzakasiyana-siyana dzemisodzi mumhasuru uye tendon fibers. Izvo zvinoitika kana tsandanyama yedu isati yagadzirirwa kana kushandiswa kune kusimba kwekudzidziswa.
Iko kuomarara kunoonekwa pakati peawa makumi maviri nemana ne24 mushure mekuita mamwe maekisesaizi epamusoro-soro uye kudzokorora mafambiro.
Musiyano pakati petambo dzebhutsu nekukuvara
Chinokosha pakuziva kana tine kukuvara kana kuoma kuziva kukura kwemarwadzo uye nguva yaakatora kuti aonekwe. Marwadzo atinotambura mukukuvadzwa akanyanya, akanyanya uye ane chitarisiko chepakarepo; zvisinei, kuvava kunowanzoitika maawa makumi maviri nemana mushure mekunge wapedza kudzidzira. Mukuwedzera, ivo vanowanzokonzera kuderera kwesimba munzvimbo yakakanganiswa, asi pasina kurambidza kufamba.
Kurwadziwa kwetsandanyama kwakasiyana nekukuvara. Muchiitiko chekutanga, kune kunzwisisika kana uchibata misumbu, kunzwa kuneta kana kupisa paunenge uchidzidzira, kuderera kuduku kwekunzwa, kushushikana uye kurwadziwa pakuzorora. Kune rumwe rutivi, mukukuvadzwa kurwadziwa kwakanyanya, zvose panguva yekurovedza muviri uye pakuzorora.
Nyambo dzeshangu dzinowanzogara kwemazuva matatu, asi kukuvara kunogona kugara nekusingaperi kana kukasarapwa nekukurumidza. Mukuwedzera, kurwadziwa kwemasuru kunongova mumhando iyi yezvinyama, asi kukuvara kunogonawo kuitika mumajoini.
Mazano ekuderedza lactic acid mumamhasuru
Kubva pano tinokuvimbisa kuti girazi remvura ine shuga harina maturo. Yaimbofungwa kuti yaibvisa kuvaviwa nekuti mvura ine shuga yainyungudutsa makristasi aifanirwa kurwadza mhasuru. Kana iwe usingakwanisi kumira marwadzo, chinhu chinonyanya kukosha ndechokutora anti-inflammatories, kushandisa kutonhora, anti-inflammatory creams uye kuita masaji. Asi kana uchikwanisa kuzvibata, rega kushandisa mushonga; Unoziva kuti mumazuva mashoma kurwadziwa kuchapera.
Kuva nekuoma hazvirevi kuti unofanira kurega kudzidzira, neimwe nzira. Kuita mhando imwechete yekurovedza muviri kunowedzera kuyerera kweropa kunzvimbo inorwadza, izvo zvinoderedza metabolites uye zvimwe zvinoderedza marwadzo. Nzira yakanakisisa yekudzivirira kuonekwa kwayo ndeyokudziya zvakanaka uye kutanga nekuderera kwakanyanya. Iwe unozofanirwa kushanda mhasuru dzako uye kuwana kuchinjika usati wawedzera kusimba kwekushanda kwako.
Zvisinei, pasi apa tinokupa mazano akanakisisa ekuderedza kuunganidza kwelactic acid mumasumbu.
Gara hydrate
Ita shuwa kuti unogara uine hydrated pamberi, panguva, uye mushure mekuita maekisesaizi. Yakakodzera hydration yakakosha paunenge uchiita maekisesaizi nekuti inogona kubatsira kutsiva zvinwiwa zvaunorasikirwa nekurovedza muviri, kubvisa muviri welactic acid, kubvumira zvinovaka muviri kugadzira simba, kunyaradza mhasuru dzinorwadza, kudzivirira tsandanyama cramps, uye kuchengetedza muviri kumhanya pamazinga akanyanya.
Vanamazvikokota vanokurudzira kunwa magirazi masere emvura pazuva, uye wedzera huwandu uhu kana uchisimbisa muviri. Nekudaro, iyo chaiyo dose ichaenderana nemunhu wega wega.
zorora pakati pekushanda
Nepo kurovedza muviri nguva dzose kunogona kukubatsira kuti urambe wakagadzikana, kuwana kuzorora kwakakwana pakati pekushanda kwakakosha pakupora kwemhasuru. Inopawo muviri wako mukana wekuputsa chero yakawandisa lactic acid.
Wana zuva rimwe chete rekuzorora pasvondo. Zvakanaka kuita mamwe maekisesaizi akareruka kana kufamba pamazuva ekuzorora, ingozviita zvishoma.
dzidza kufema zvakanaka
Zvakakosha kuvandudza nzira yako yekufema. Vatambi vanoita maekisesaizi ekufema vanowedzera kuita kwavo kwemitambo pasina kuwedzera lactic acid mazinga. Kuti uite maitiro akareruka ekufema, zvishoma nezvishoma inhale mumhino dzako uye exhale nemuromo wako. Iwe unogona kuda kubata mweya wako kwemasekondi mashoma mushure mekufema kwega kwega, asi ita izvi chete kana iwe uchinzwa wakasununguka.
Dzidzira aya maitiro ekufema paunenge uchisimbisa muviri uye muswere wese wezuva. Izvi zvinogona kubatsira kuunza okisijeni yakawanda kumisungo, kuderedza lactic acid kugadzirwa uye kubatsira kusunungura chero kuvaka.
Dziyisa uye tambanudza kuti usunungure kurwadziwa
Tora nguva yekudziya uye kutambanudza tsandanyama dzako usati uye mushure mekurovedza muviri. Kuita kumwe kutambanudza chiedza mangwanani uye usiku kunogonawo kubatsira. Kunyangwe zvingori zvemaminetsi mashoma panguva, tsandanyama dzako dzichakutenda.
Kutambanudza kunogona kubatsira kukurudzira kutenderera, kuwedzera kuchinjika, uye kuderedza kushushikana. Izvi zvinobatsira kuunza okisijeni yakawanda kumisungo, iyo inogona kuderedza lactic acid kugadzirwa uye kubvisa lactic acid buildup mumhasuru.
kudya magnesium
Kuwedzera yako magesium kudya kunogona kubatsira kudzivirira uye kubvisa marwadzo emhasuru uye spasms izvo zvinogona kuperekedza lactic acid buildup. Inogonawo kubatsira kukwidziridza kugadzirwa kwesimba kuitira kuti tsandanyama dzako dziwane oxygen yakakwana paunenge uchirovedza muviri.
Zvokudya zvakapfuma mu magnesium nzungu, mbambaira, nemuriwo wemashizha egirinhi. Kugeza magnesium flakes kana Epsom munyu ndeimwe nzira yekutora magnesium. Inogonawo kubatsira kukurudzira kuzorora, kuwedzera simba, uye kubvisa marwadzo, kunyanya kana iwe uchizviita nguva dzose.
Inwa muto weorenji kuitira kuomarara
Kunwa girazi remuto weorenji usati wadzidziswa kunogona kubatsira mukudzikisa mazinga elactate uye nekuvandudza kuita kwemitambo. Zvimwe zvidzidzo zvakaratidza kuti muto weorenji inopa yakaderera mazinga elactic acid, izvo zvinoratidza kuti vatambi vanozove nekushomeka kwemhasuru kuneta. Inoratidzawo kuita zviri nani kwemuviri uye njodzi shoma yemwoyo.
Vamwe vaongorori vanotenda kuti kuvandudzwa uku kwakakonzerwa nekuwedzera kwevatori vechikamu kutora vhitamini C uye folic acid. Nekudaro, tsvakiridzo yakawanda inodiwa kusimbisa izvi mhedzisiro.