Goals uru pụrụ ịghọ a oké nsogbu

Sports Fans mara ji anya banyere ihe mgbaru ọsọ uru. Clear ịrịba ama na-egosi na otu ụbọchị mgbe ọzụzụ. N'ihi ya, oké sports-eme na e nwere a ọjọọ mmetụta, ma na aka na ụkwụ - a doro anya shackling. The obi spins naanị otu echiche: "gbatara a muscle, ihe na-eme?".

Akpata mmegbu uru

Ụfọdụ egwuregwu Fans kwere na clogged uru - bụ n'ihi nke na-amị mkpụrụ egwuregwu, na yiri ka a na-enwe na ha onwe ha ọrịa. Ma nke a abụghị eziokwu. N'oge pumping ibu na-aga na uru. Ma ọ bụrụ na ị na-egosipụta ogologo, na muscle emep uta eri na-adịghị enwe oge na-jupụta na oxygen. N'ihi ya, lactic acid a kpụrụ.

Aghariigha na-eme egwuregwu na-adịghị ntị ka akara muscle na-anọgide na-azụ dị na mbụ. Eyịre ke egwuregwu bụ na-ezi ihe, ma na nke a na-apụghị izere ezere ọdịiche muscle anụ ahụ. Mgbaàmà nke na-egbu oge mmalite muscle soreness na-esonụ:

1. Blood accumulates na ụkwụ, na ogwe aka na a nnukwu ọnụ ọgụgụ.
2. Microcracks na microfractures.
3. Ọzịza nke uru ahụ ruru ka e guzobere lactic acid.

Gbochie mmegbu uru nnọọ ezigbo

I nwere ike na-echebe onwe gị si na-achọghị nsogbu metụtara na-emegbu emegbu uru. Ọ dị mkpa ka na-echeta iwu nke nkwadebe nke ozu-ya na ọzụzụ:

1. Na ngwaahịa elu na drugstores ma ọ bụ ọpụrụiche echekwa sports oriri na-edozi vitamin okụre ma ọ bụ amino asịd. Ha na-ahọrọ bụ nnukwu iji.
2. Zụrụ ajị sọks. Wepụnụ ha na mgbe ọzụzụ.
3. Ọkụ n'elu maka nkeji ise. Ị nwere ike gbanye a obere mgbagwoju, nke na-agụnye na-agba ọsọ, na-eje ije, squatting, ndinyanade mbịne. Chọrọ mesiri ike na ihe omumu nke adiana nke nkwonkwo.
4. Iri dịkarịa ala 30 nkeji tupu egwuregwu ibu.

Omume mgbe egwuregwu klọb

Ịgbaso ihe ndị a, na-eme egwuregwu na-anaghị enwe na ajụjụ "Gịnị na-eme mgbe uru ahụ na-clogged?".

1. Mgbe klas, na-a na-ekpo ọkụ ịwụ. Ihe magburu onwe n'onwe ga sawụna, ma ọ bụghị tupu 20 nkeji mgbe ẹkụre mgbatị.
2. Na-etinye na muscle rog ma ọ bụ a na-ekpo ọkụ kpo oku na mpe mpe akwa.
3. Na ọtụtụ ugboro kemfe applicator Kuznetsova. Ọ dị mkpa na-ebili ka ya a nkeji ole na ole.
4. Massaging clogged ụkwụ mọzụlụ, ogwe aka. Jiri gị aka na-eje ije na otụk ebe, nke mere na ọbara malitere igbasa ọzọ.
5. Igbochi ndinyanade mbịne obi uru: n'aka-ebu ụzọ tọọ perpendicular ka ahụ ahụ na-eme ka ndị 5-7 ume na mgbe ẹbiet usu, na otu nọmba nke ume, mgbe ahụ, ruo na n'akụkụ.
6. Ndinyanade mbịne azụ mọzụlụ: adabere na-atụ (a obere springy), wee mezue rectification. Mmega na-ugboro ugboro ugboro ugboro.
7. Ndinyanade mbịne ụkwụ uru. Ụkwụ obodobo iche, mgbe ahụ, ime squats na otu, mgbe ọzọ N'ịdị.
8. Mgbe ọzụzụ bara uru mmanya na ndabere nke carbohydrates na-edozi ahụ. Ọtụtụ mgbe ha na-zụrụ egwuregwu oriri na-edozi ngalaba.
9. Ke ukem na omume, ọ bụ na-achọsi ike iri mkpụrụ.
10. Mgbe oké mgbu ointments, gels, creams. Best niile, ma ọ bụrụ na nhọpụta a mere dọkịta.

Omume dochie mgbu

Olee otú akara uru nri? Ajụjụ a bụ mkpa, dịcha, na ubi nke bodybuilding. Ya mere, ha n'ezie pumped, ị ga-akpa-eme ka a ole na ole na-eru nso (3-5), na onye ọ bụla na-ekwughachi 8-12 ugboro. Ngabiga muscle anụ ahụ, ọ bụ na-achọsi ike ka free igwe, na-enye ya a udi a na-amụ. Ọ ga-eti na oké pumping-edu ndú ka oké njọ mebiri.

Ọtụtụ omume nwere ike inyere imeri ọrịa:

1. Guzosie ogologo, ebuli gị ụkwụ aka nri na-eme ka swinging na ibu site n'otu akụkụ gaa n'akụkụ, na azụ pụta. N'otu aka ahụ, na-ekpe ụkwụ.
2. Na ziri ezi na ọnọdụ na-ike ikiri ụkwụ n'aka mgbe ahụ nri, mgbe ahụ, ekpe ụkwụ.
3. Nọdụ ala na oche - na na-etinye ụkwụ aka nri, na ụkwụ - n'ala. Enweghị na-ewere ya ikiri ụkwụ, nọgidere sere sọks nri, ekpe ụkwụ. Ndị a omume ga-bara uru n'ihi mgbochi.

irè Ezi ntụziaka

Zuru ike na inyeaka nchegbu ike mkpa mmanụ nwere ike inyere. Ị nwere ike ịzụta ha na ahịa ọgwụ. ha ego. The usoro dị mfe: ụdị na a na-ekpo ọkụ na mmiri saa, tinye a ole na ole tụlee nke ọ bụla mmanụ na itinye na 20 nkeji ọdịnaya. Soro usoro maka ọtụtụ ụbọchị, i nwere ike ichefu banyere muscle mgbu.

Irè ga-nwetụ baths na ịhịa aka n'ahụ, ma ọ bụ na-achọsi ike na-ebu a ịhịa aka n'ahụ therapist na office, ka ọ ghara dịkwuo mgbu site na ịpị na-ezighị ezi. Na nke a, ọ dị mkpa na-adabere na a ọkachamara ẹkesikpede.

Drug ọgwụgwọ maka muscle mgbake

Ọ bụghị ihe niile na-eme egwuregwu kwere na ndị mmadụ ego, otú ha kpọmkwem ọgwụ. "Finalgon" - ude aka mgbu nkwonkwo na akwara, n'otu oge ewepu aza. N'ime 10 ụbọchị nke ọgwụ rubbing otụk ebe 2-3 ugboro n'ụbọchị ma kegide woolen ákwà.

Na nkà mmụta ọgwụ kabinet na-eme egwuregwu ga-abụrụ na-ọnụnọ nke ọgwụ ọjọọ ibuprofen, aspirin, naproxen. Ma anyị kwesịrị icheta na aspirin na-aju ka bụ ndị na-n'okpuru afọ 18. Self-ọgwụgwọ bụghị na-achọsi ike - na ọ bụ mma na-achọ enyemaka ndị ọkachamara.

Mọzụlụ gbatara ozugbo na gafere nri ọgwụgwọ, ụdi ọzụzụ na otu ibu ga-agbake ukwuu quicker kemgbe ịzụlite echebe mmetụta. Ọ bụrụ na ihe mgbu gānagide, ị nwere ike ịnọgide na-egwu egwuregwu, ma na a nta ibu. Mgbe ọrịa dị mma na-ahapụ ọzụzụ maka ụbọchị ole na ole ma ọ bụ ọbụna izu iji wuchaa mgbake.

Maka enyemaka nke muscular mgbu iri minerals na pụrụ iche okụre nke vitamin: "Apitonus P", "Elton P", "Leveton Chiefs". Plus, ịnọgide na-enwe a ike ndụ.