{"id":24746,"date":"2023-10-13T10:42:45","date_gmt":"2023-10-13T10:42:45","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=24746"},"modified":"2023-10-13T10:42:45","modified_gmt":"2023-10-13T10:42:45","slug":"penki-patarimai-kaip-isvengti-raumenu-skausmo-po-treniruotes","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/penki-patarimai-kaip-isvengti-raumenu-skausmo-po-treniruotes\/","title":{"rendered":"Penki patarimai, kaip i\u0161vengti raumen\u0173 skausmo po treniruot\u0117s"},"content":{"rendered":"

Pasak Amerikos sporto medicinos koled\u017eo atstov\u0173, raumen\u0173 skausmas po sporto signalizuoja, kad treniruot\u0117s metu pa\u017eeid\u0117te raumen\u0173 audin\u012f ir suk\u0117l\u0117te jo mikro\u012fply\u0161imus. Reaguodamas \u012f \u0161i\u0105 \u017eal\u0105, j\u016bs\u0173 k\u016bnas su\u017eeistoje vietoje sukelia u\u017edegim\u0105, taip skatindamas raumen\u0173 atsistatym\u0105. Deja, greit\u0173 sprendim\u0173 raumen\u0173 skausmui, dar \u017einomam kaip u\u017edelstas raumen\u0173 skausmas (angl. delayed-onset muscle soreness), mal\u0161inti n\u0117ra, nes raumenims reikia laiko sugyti. Vis tik turime jums patarim\u0173, kaip suma\u017einti diskomfort\u0105 ir palengvinti organizmo atsigavim\u0105. \u0160tai k\u0105 tur\u0117tum\u0117te daryti, jei jau\u010diate, kad po treniruot\u0117s gali skaud\u0117ti raumenis.<\/p>\n

Gerkite daug vandens<\/strong><\/h4>\n

\"\"<\/p>\n

Vandens g\u0117rimas yra esminis raumen\u0173 atsigavimo po treniruot\u0117s elementas. Hidratacija padeda k\u016bne esantiems skys\u010diams grei\u010diau jud\u0117ti, d\u0117l ko \u012f raumenis grei\u010diau atkeliauja maistin\u0117s med\u017eiagos. Taip pat vandens g\u0117rimas ma\u017eina organizmo u\u017edegim\u0105 ir pa\u0161alina toksinus. Gerti vanden\u012f svarbu ne tada, kai jau\u010diat\u0117s i\u0161tro\u0161k\u0119s, o visos treniruot\u0117s metu ir po jos.<\/p>\n

Naudokite volel\u012f<\/strong><\/h4>\n

\"\"<\/p>\n

Jei sportuojate da\u017enai, galb\u016bt verta investuoti \u012f putplas\u010dio volelio ir lakroso kamuoliuko \u012fsigijim\u0105? Juos naudokite i\u0161kart po treniruot\u0117s. \u0160ios priemon\u0117s padeda suma\u017einti raumen\u0173 ir jungiam\u0173j\u0173 audini\u0173 \u012ftamp\u0105. Taip pat pagelb\u0117s sm\u016bginis masa\u017euoklis-pistoletas. Jis padeda i\u0161judinti po treniruot\u0117s raumenyse susikaupusius skys\u010dius ir skatina greitesn\u012f raumen\u0173 atsigavim\u0105.<\/p>\n

Nepamir\u0161kite pavalgyti<\/strong><\/h4>\n

Nor\u0117dami pagreitinti atsigavimo proces\u0105, ma\u017edaug po pusvaland\u017eio nuo treniruot\u0117s pabaigos pavalgykite ir taip apr\u016bpinkite raumenis reikalingomis maistin\u0117mis med\u017eiagomis, kad \u0161ie atsigaut\u0173 ir augt\u0173. Po intensyvios ar ilgos treniruot\u0117s (trunkan\u010dios valand\u0105 ar ilgiau) ekspertai rekomenduoja suvartoti 20-40 gram\u0173 baltym\u0173 ir 20-40 gram\u0173 angliavandeni\u0173. Tinkamas u\u017ekandis gal\u0117t\u0173 b\u016bti graiki\u0161ko jogurto porcija su sauja uog\u0173 ir \u0161auk\u0161tu medaus.<\/p>\n

Gerai i\u0161simiegokite<\/strong><\/h4>\n

\u201eSports Medicine\u201c \u017eurnale skelbiamoje ap\u017evalgoje teigiama, kad negreit\u0173 aki\u0173 judesi\u0173 (NREM) miego fazi\u0173 metu ypa\u010d stipr\u0117ja baltym\u0173 sintez\u0117. Tad kokybi\u0161kas miegas skatina organizmo gijimo procesus, prisideda prie geresnio raumen\u0173 atstatymo ir bendro fizinio atsigavimo.<\/p>\n

Po sunkios treniruot\u0117s atlikite lengv\u0105 treniruot\u0119<\/strong><\/h4>\n

\"\"<\/p>\n

Nors skaudantiems raumenims reikia poilsio, n\u0117ra rekomenduojama kit\u0105 dien\u0105 po treniruot\u0117s praleisti ant sofos. Kaip tik yra naudinga atlikti lengvus tempimo pratimus, tokius kaip joga, pasivaik\u0161\u010dioti, paplaukioti, pasiva\u017ein\u0117ti dvira\u010diu ar net atlikti lengvo pasiprie\u0161inimo pratimus. Svarbiausia yra vengti intensyvi\u0173 treniruo\u010di\u0173, skirt\u0173 toms pa\u010dioms raumen\u0173 grup\u0117ms, kaip dien\u0105 pie\u0161 tai, kad i\u0161vengtum\u0117te skausmo ar traum\u0173. Tuo tarpu lengvi pratimai gerina kraujotak\u0105 ir padeda atsigauti.<\/p>\n

Pagal u\u017esienio spaud\u0105 pareng\u0117 Karina Vladi\u010dk\u0117<\/em>
\n \u0160altinis: www.news18.com<\/em>
\n Iliustracijos: pexels.com\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Pasak Amerikos sporto medicinos koled\u017eo atstov\u0173, raumen\u0173 skausmas po sporto signalizuoja, kad treniruot\u0117s metu pa\u017eeid\u0117te raumen\u0173 audin\u012f ir suk\u0117l\u0117te jo\u2026<\/p>\n","protected":false},"author":9,"featured_media":24747,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[42],"class_list":["post-24746","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportas","tag-naudinga"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/24746","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/comments?post=24746"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/24746\/revisions"}],"predecessor-version":[{"id":24751,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/24746\/revisions\/24751"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/24747"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=24746"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=24746"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=24746"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}