I often see in the hall of young bodybuilders, with satisfied persons who rejoice in the fact that their muscles have been hammered. However, this is not always a sign that the muscles gained the load needed for its growth. Why is this happening? The answer is read further.
The effect of scoring muscles arises, not from the fact that the muscle is tired of the limit loads, but simply from the fact that it was injected with blood and as a result, a large amount of lactic acid was accumulated in it, from which the feeling of the "stuffiness" of the muscles appears. Milk acid in the muscles appears with any physical activity and it is impossible to say that it worked enough, just the muscle does not have time to get oxygen, as a result of which this acid is formed.
That is, the accuracy does not always speak about the future muscle growth. Even pain the next day after training can not mean progress. After all, if you do not eat properly, then nothing will grow up :) The growth of the muscles can be checked only by regular measurements of muscle volumes and weight gain. True, the increase may not be due to muscle growth, but due to fat growth. You can check that specifically increased by centimeter again if you added a couple of kilograms, while the muscles did not increase in volume, check if your waist has not increased, kilograms are hidden there?)
Stressful workouts lead to the fact that the muscles become intense and develop nodes and spikes, which can prevent work and lead to injury. Often the muscles themselves can not recover before optimal length and functionality.
What to do if the muscles are clogged?
Sports doctors often use a special massage technique (myofascial massage), which weakens the fascia (membrane surrounding our muscles) and destroys spikes that develop over time. This allows fascia to move more freely by muscles and, thus, improve the movement range and flexibility.
Act similar to myofascial massage. Using your own body weight, you slide according to a certain muscular group, Putting it on the surface of the Roller.
How to use a massage cylinder to restore the scored muscles?
Best of all, if the muscles are brews before massage. Therefore, make exercises with a massage cylinder after training.
Gently and slowly roll the whole muscle back and forth along the surface of the massage roll. As you progress, you will fall into particularly painful areas. Hold in this place for a few seconds until the pain is to weaken. At the beginning it will be difficult for you to have a significant pressure on the scored muscles. You may need several sessions to gradually increase the amount of time for the press of certain muscle groups. Try to avoid rolling directly above the bone or joints.
Try several simple exercise below. Just a few minutes every day, and you can see a significant improvement in mobility and performance, reduce the likelihood of injury during training.
Exercises with a massage cylinder to relax the muscles of the legs
1. Ilicor muscles. Place under the left ankle. Crossbet right leg Over the left and relax legs to help free muscle. Raise your body with your hands and gently move the cylinder with ankle to rear surface Your knee: Katit back and forth 4 times for each leg.
Then turn the leg clockwise slightly (for 2 hours), then counterclockwise (for 10 hours,) and 4 times for each leg. Perform longitudinal movement back / forward.
As an option, try moving movies: the same starting position is one leg over the other on a massage cylinder, we raise the body on your hands, slightly turn the leg inside, and perform transverse movements. Repeat 4 times on each ankle.
2. Four muscles - Basic muscle group for running; One of the most large muscles Your body that play an important role in performance. Like ionic muscleThe soft pressure application can help remove tension and pain in the scored muscles.
Place under the right thigh, bend left foot At an angle of 90 degrees and pull it away. Keep the balance on the hands bent in the elbows. Rash yourself slowly up and down the cylinder. If you feel in the field of tensions or pain, take a pause for 20 seconds to allow Roller to compress this area. Perform 4 times for each foot.
Option: Place the massage cylinder under the right thigh, bend the left foot at an angle of 90 degrees and pull it away. Bend the right leg in the knee on the cylinder. This situation will strengthen the pressure on the stressful areas. Repeat 4 times for each leg.
3. orotic syndrome - The problem of many cyclists, runners. But may also meet with other athletes, for example, from football players. With a slight discomfort, you can independently increase blood supply and remove the stress in the muscles using a massage cylinder. Exercises for IB syndrome are aimed at stretching the muscles of the thigh and buttocks.
Put the roller under the left hip, bend the right leg and put the right foot on the floor. Use the right leg to roll your body up and down the grid. Again, if you feel the painful area, stop over it for 20 seconds to sell well and remove the tension. Repeat the exercise four times for each leg.
In our store Vorkut Eria you can buy yourself. Our company is the official distributor of several major sports brands, so we offer attractive prices. For coaches sports schools, clubs, federations we have special conditions.
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Find out what the causes of the appearance of the crepes and how to deal with muscle discharge. We tell the most popular methods of professional athletes.
The content of the article:
Many people at a certain point are aware that it is time to play sports and bring your body in order. Who is trained in the hall, and others prefer home furnishings. However, the place of classes does not matter, because any moderate physical exercise Promote health improvement. In addition, they contribute to the synthesis of endorphins and the mood is improving.
However, joy the next day after the training can change pain in muscles. Depending on the intensity of the workout, it is difficult to even climb from bed. Such a condition is made to call the crepes or muscles. Most often, the athletes that use excessive loads are faced with this phenomenon, or do not regularly. In principle, this is a normal condition and not need to blame anyone. Today you will learn how to get rid of muscle stamps.
Causes of muscle stuffiness
Do not think that pain in muscles after training may appear only at novice athletes. Even an experienced athlete after high-intensity occupation faces this phenomenon. The main reason for its appearance is micro-injunction of muscular fibers, which are then heated by the body, and as a result you are gaining a lot.
It is very important to provide your body rest, because growth is observed at this time. Of course, there are other reasons for the appearance of crepe. If you look at the problem from the point of view of biochemistry, the muscles are clogged due to:
- large amount of lactic acid;
- slowing blood flow due to cutting muscle tissues.
- in the muscles there is a feeling of "vatability";
- the muscles have increased in size and as if swelling;
- a convulsions appear.
How to get rid of muscle stamps - methods?
Let's get acquainted with the main ways to eliminate this problem.
Water treatments
After a hot bath, the attack decreases or even disappears at all. To obtain the maximum result, we recommend adding seasal salt to water. When muscles find themselves in hot water, they relax, and the blood flow is enhanced. The result becomes a quick utilization of lactic acid. If you spent high-intensity training, this method should be considered the most efficient and affordable. You can also visit the bath (sauna), but not everyone can do it after each workout. As soon as you felt the first symptoms of the development of attacks, take cold and hot shower. Many professional athletes Use this method. You may choose the most appropriate water procedure or combine them.
Massage
An excellent way to remove the tension from muscles, which also improves their tone, eliminate the feeling of discomfort and relax. Of course, it depends a lot here and from masseurship. In addition to all the benefits of massage, we should also be remembered about the normalization of blood flow, thereby speeds up the utilization of lactate.
Stretching
If you want to know how to get rid of muscle stamps, do not forget about stretching. Positive results you will notice almost immediately. However, it should be prepared for the fact that the first minutes will be quite complicated. But somewhere after a quarter of the hour, the muscles will start relaxing and the attack will retreat.
Subsequent classes
Often, beginners are confident that it is possible to continue training only after the disappearance of the feelings of the muscles. If the pain is very strong, then it is necessary to do. In addition, it is worth consulting a doctor, because excessive pain can sign about injury.
If the pains are tolerant, it is better to continue training in the same mode. If the classes are irregular, the situation will only be exacerbated. Be sure to spend the warm-up before the main part of the training that heat the muscles and strengthen the blood flow in them. Remember that lactic acid is disposed of with the help of blood and this is an excellent reason not to stop doing.
If you wanted to know how to get rid of muscle stamps and enrolled in accordance with our recommendation, then probably noticed a reduction in pain. Most often, muscles are felt for two or three days, although it can delay and for a couple of weeks. If you will skip the workout all this time, then after another session, the situation will repeat.
Food
It has long been known that food has a strongest influence on human health. More healers Ancient Greece celebrated this relationship. Our body needs all macro and micronutrients. If carbohydrates supply energy, then protein compounds perform plastic function, because all our fabrics are created. Today you can often hear, then to combat excess weight It is necessary to abandon the use of fats.
However, this cannot be done, because this nutrient is used by the body for the synthesis of sex hormones. About the importance of testosterone for athletes is great for you. Another thing is that only useful fats should be used and limit their number in their diet. Milrolements that many forget about many are important.
Relaxation
Speaking about rest, we first mean sleep. Recreation is one of the main conditions of progress in sports. To muscles grow, they must recover. Maximum actively regenerative processes proceed just during sleep.
Psycho-emotional state
Agree that with pain in muscles it is quite difficult to maintain good mood. However, you should try. Scientists have been proven that a positive psycho-emotional mood helps not only quickly eliminate the attack, but also improves the efficiency of the training.
If the novice athlete does everything correctly (this is the observance of the technique of performing movements), then quite quickly opens muscles for himself, the existence of which did not even suspect. You should remember that the attachment is one of the components training process, And every athlete passes through this, and never once. When the body adapts to new living conditions, you will cease to be interested in how to get rid of the muscles' stub.
We have already said that when attacking is not necessary to skip classes. Let's talk about what to do before and after the training, to reduce pain.
Before the start of the classes
- In mandatory, spend a five-minute warm-up.
- Each food should be about an hour before the workout.
- During the training, put on the ankles, leggings made of natural wool.
- Thirty minutes before the start of training in the presence of financial capabilities, accept the portion of amines.
After training
- Take a warm shower.
- On the affected part of the body should be put a wool handkerchief or heating (warm).
- With the appearance of convulsion to post those at the Kuznetsov icon.
- Spend self-massage muscles.
- Do not forget about stretching.
- Perform a daily charge.
- ranged traction - back muscles;
- squats - quadriceps;
- pushings - chest muscles and triceps.
Of course, there is no pleasant in crepe anything, because it can significantly limit your opportunities in everyday life. Let's say if the chest muscles are clogged, then the athlete is often not able to just dilute the arms to the sides. Also, a few words should be said about vitamins that will help you get rid of attacks faster. First of all, we are talking about vitamins E, C and A.
If these substances in your diet are present in small quantities, then it is worth starting to take appropriate pharmacy additives. Among them, we note:
- Apitons P. - The composition of the product other than a large number of vitamins includes bioflavonoids, uterine milk and bees rank.
- Elton P. - In addition to vitamins and bees, the pump contains Eleutherococcus extract.
- Leveton Forte - combines vitamins, levses root extract, bees rank and amine complex.
Crashing muscles do not speak about their growth
Everyone knows the statement of many pro-billers that there is no growth without pain. However, recent research speaks about the opposite. Surely the truth is somewhere near, as always. Of course, painful sensations in muscles are evidence of damage to muscle tissue fibers. We all know that it is impossible to progress without this.
However, among the main factors of activation of muscles growth processes there are no mention of mandatory pains. This requires metabolic stress and microtraums of fibers. Only so you will grow, but it is important to remember about another condition - each next training should be a little harder than the previous one.
Also do not forget that regular excessive stress can lead to overtraining. In such a situation, the work of the nervous system is disturbed (it is for its recovery that the most time is required), and anabolic reactions are slowed down or even stop.
All this suggests that it is not necessary for the presence of pain to measure the quality of their classes. When you fully comply with the exercise technique, you work hard and not saccuet, but there are no pains, then the training will definitely be productive.
In order not to wonder how to get rid of the muscles' stabble, it is better not to bring it to this thing. To do this, we recommend using several tips:
- Regularly, but gradually increase the load (training intensity and working weight).
- Always adhere to the requirements of the exercise technique. Than large weights You are used, the higher the risk of injury.
- The first set should be warm up and carried out with an empty vulture or minimal weight with a large number of repetitions.
- You need to learn to hear the voice of your body, because it will always tell me what you do wrong.
- Observe the drinking mode to prevent oxygen fasting muscles, blood thundering and crepe. Unfortunately, not always beginners use a sufficient amount of water throughout the day.
More about the phenomenon of the scored muscles and ways to get rid of it:
Sports lovers do not observe about the muscles scored. Explicit signs are manifested in a day after training. As a result of excessive sports activities Appears bad state of health, and in hand and legs - explicitly tackling. In the thoughts only one thought is spinning: "I scored the muscles what to do?".
Causes of muscle stuffiness
Some sports lovers believe that the scored muscles are the result of fruitful sports activities, and, most likely, the disease will be held independently. But it is not so. During loads, muscle pumping occurs. And if there is long-term sports, then do not have time to be saturated with oxygen. As a result, lactic acid is formed.
Unfortunate athletes often do not pay attention to the scored muscles and continue to train as usual. Perseverance in sports, of course, is good, but in this case the muscle tissue break is inevitable. Signs of attacks are as follows:
- Blood accumulates in the legs, hands in a large volume.
- Microcracks and microyers.
- Muscle swelling due to lactic acid.
Prevent muscle bundle quite real
You can protect yourself from an unwanted problem associated with the muscles. It is necessary to remember the rules for the preparation of his body to training:
- Stock in pharmacies or special stores sports nutrition Vitamin complexes or amino acids. Their choice is quite large.
- Get woolen leggings. They put them directly during training.
- Workout lasting five minutes. You can turn on a small complex that includes running, walking, squats, stretching. Emphasis is obligatory for exercises to rotate joints.
- Food acceptance no later than 30 minutes before sports loads.
Actions after sports sections
Holding to the following items, the athletes will not face the question "What to do when the muscles are clogged?".
- After classes, take a warm shower. An excellent option will be a sauna, but not earlier than 20 minutes after the workout is completed.
- Put on the muscles woolen fabric or warm heating.
- The best times the Applicator of Kuznetsova is useful. It is necessary to stand on it a few minutes.
- Massage the scored leg muscles, hands. Finger pads walk along the affected area so that the blood again began to circulate.
- It does not hurt the stretching of the breast muscles: hands first install perpendicular to the body and make 5-7 inhales, then in parallel, and the same amount of breaths, then up and in the side.
- Stretching spinal muscles: Tilt forward (Spring slightly), then full straightening. Exercise repeat several times.
- Stretching of foot muscles. Wide breaking legs, to make a squat one, then another limb.
- After training, a cocktail is useful on the basis of carbohydrates and proteins. Most often they are purchased in the sports nutrition departments.
- In parallel with the exercises, it is advisable to use fruit.
- With strong pains apply ointment, gels, creams. Best if the destination does a doctor.
Exercises to facilitate pain
How to score muscles right? This question is relevant, most likely in the sphere of bodybuilding. So that they really pumped, you must first make several approaches (3-5), repeating each 8-12 times. Sway muscular fabric It is desirable on free weights, and give her the form will have on simulators. It should be remembered that excessive pumping will lead to serious damage.
Several exercises will help to defeat the disease:
- Stand straight, raise the right leg and make the weight of the weight right-left, back and forth. Similarly to do the left foot.
- In the literal position to get the buttocks to the heel alternately, then the left foot.
- Sit on the chair - put the legs straight, feet - on the floor. Without taking off the heels, lasting the socks with the right, left legs. Such exercises will be useful and for prevention.
Effective recipes
Essential oils will help to relax and remove strong stress. You can buy them in a pharmacy. They are inexpensive. The way simple: to dial warm water into the bathroom, add a few drops of any oils and plunge into the contents for 20 minutes. Having done a procedure for several days in a row, you can forget about muscular pain.
Effective will be the alternation of baths with a massage, but it is advisable to spend it in the Cabinet of a massage therapist, in order not to increase the pain in improperly by pressing. In this case, it is necessary to rely on a professional specialist.
Medical treatment for muscle recovery
Not all athletes believe in folk remediestherefore for them relevant medicia treatment. "Finalgon" - ointment, reducing pain in the joints and muscles, the same time eliminates the anti-inflammatory process. Within 10 days the drug rubbing on the affected region 2-3 times a day and is observed with a wool cloth.
In the aid kit athlete must necessarily have the presence of drugs ibuprofen, aspirin, naproxen. But it should be remembered that Aspirin is prohibited by persons who have not been 18 years old. Independent treatment is undesirable - it is better to seek help from specialists.
The muscles scored once and the correct treatment, in subsequent training, at the same load will be recovered much faster, as the protective effect will develop. If the painful sensations of tolerant, then you can continue to play sports, but with a smaller load. With strong ailments, it is better to abandon training for several days or even weeks until the body's complete restoration.
To relieve muscle pain, minerals are accepted and special complexes Vitamins: "Apitonus P", "Elton P", "Leafton Forte". Plus to all healthy image Life.
Crashing muscles - These are overpriced muscles that have been overloaded. Feelings are manifested immediately after the workout - the feeling as if the limbs are batted, from here, and their characteristic. The next day, after training, the lobes and weakness occur, which lasts a maximum of a couple more days. Why this happens and why do you need to score muscles We read in this article.
Why do muscles clog off?
Everything is simple - with the muscle strains, the voltage is due to a certain level, after which it begins its destruction, hypertrophing. In this case, lactic acid is released, acting as an anesthetic. However, the next day, the acid breaks down and the feeling of fragmentation and weakness comes. After that, the recovery and growth should muscular mass. Yes, there are criticism of muscle clips, however, with a reasonable approach, acting consistently and observing certain rules, you can achieve noticeable results.
Muscle scoring rules:
- Workout. Always warm up before training. This rule is one for all and no exceptions. You either warm up or get injured, sooner or later. Before training on a clogging, it should be very careful. How to warm up everything, from the heels to the neck. Perform stretching, slopes and squeezing. The warm-up must be intense and take at least 20 minutes of workout.
- Sequential reduction of load. Having reached the usual working scales, start sequentially reduced the load. As soon as you feel that you do not master, reduce. In no case, do not increase weight, it is almost guaranteed to entail the muscle break. And this injury is serious and requiring a long restoration. As soon as you understand that you have reached the highest voltage point, take the lowest weight, such as an empty neck, and fulfill the last approach with it. Scroll muscles without fanaticism to not get injuries.
- Insurance. When working with weights, you should always take a partner who would have been taught. It is important that he carefully and responsibly approached the matter. In no case do not do without insurance, because when intensive training sessions, at the peak of the voltage, even the minimum weight you can not to master, and at the critical moment to force it will be no one.
What to do if the muscles scored?
If the next morning after training, you barely get out of bed - it means that the training has succeeded. In a sense, such a pain is even pleasant, besides, there can be little here. You can advise perhaps a massage and a hot bath, it should bring you into a tone. Of course, about training for the next couple of days, you should forget, let the muscles restore.