{"id":105644,"date":"2016-08-01T07:35:00","date_gmt":"2016-08-01T05:35:00","guid":{"rendered":"http:\/\/hudo.com\/si\/2016\/08\/01\/kako-se-znebiti-muskelfibra\/"},"modified":"2016-08-16T07:44:52","modified_gmt":"2016-08-16T05:44:52","slug":"kako-se-znebiti-muskelfibra","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-se-znebiti-muskelfibra\/","title":{"rendered":"Kako se znebiti \u00bbmuskelfibra\u00ab?"},"content":{"rendered":"
\n\t\t\t\t\t
foto:Thinkstock<\/figcaption><\/figure>\n

Kaj je \u00bbmuskelfiber\u00ab in zakaj se pojavi?<\/h2>\n

Muskelfiber ali bole\u010de mi\u0161ice so posledica preobremenitve dolo\u010dene skupine mi\u0161ic zaradi telovadba ali kak\u0161nega drugega telesnega napora. Medtem ko so u\u010ditelji v\u010dasih v \u0161olah u\u010dili, da je muskelfiber posledica nastajanja oziroma spro\u0161\u010danja mle\u010dne kisline v mi\u0161icah ob fizi\u010dni obremenitvi, novej\u0161e teorije pravijo, da se zaradi preobremenitve v mi\u0161ici pojavijo drobne pretrganine, ki se vnamejo, zato mi\u0161ica ote\u010de in se pojavijo tipi\u010dne bole\u010dine.<\/p>\n

Se pa bole\u010de mi\u0161ice pojavijo tako pri amaterjih kot pri profesionalnih \u0161portnikih, kadar obremenijo svoje telo oziroma mi\u0161ico nad nivo, na katerega je navajena. Lai\u010dno bi lahko rekli, da je bole\u010da mi\u0161ica, ki ni posledica fizi\u010dne po\u0161kodbe, enostavno utrujena mi\u0161ica, ki je potrebna po\u010ditka.<\/p>\n

Ali lahko vnetje mi\u0161ic prepre\u010dimo?<\/h2>\n

Strokovnjaki pravijo, da ne. Bole\u010dine lahko z na razli\u010dne na\u010dine kve\u010djemu omilimo, vendar se jim pa nikoli ne bomo mogli povsem izogniti. Vzpodbudno pa je le dejstvo, da bole\u010de mi\u0161ice izginejo, ko se telo privadi na dolo\u010deno stopnjo obremenitve. Ob intenziviranju, prekinitvi ali ponovnem pri\u010detku treninga po dalj\u0161em premoru pa se bo muskelfiber seveda spet pojavil.<\/p>\n

Proti \u00bbmuskelfibru\u00ab z ogrevanjem<\/h2>\n

\u010ce bo\u0161 mi\u0161ice dobro segrel pred pri\u010detkom treninga ali kak\u0161nega drugega fizi\u010dnega napora, bo \u0161ok za te manj\u0161i in se bodo pozneje utrudile. Tako bo\u0161 postopoma stopnjeval obremenitev mi\u0161ic, te pa bodo gibljivej\u0161e in zmogljivej\u0161e in se kasneje utrudile.<\/p>\n

Poskusi z zmernostjo<\/h2>\n

V kolikor se med vadbo ne bo\u0161 preve\u010d naprezal, bo\u0161 upo\u0161teval pravilo zmernosti, ki pravi \u00bbmanj je ve\u010d\u00ab, potem bodo tudi posledice naslednji dan v obliki bole\u010dih mi\u0161ic izpadle manj naporne. To pravilo \u0161e najbolj velja za za\u010detnike, saj lahko pretiravanje \u017ee med vadbo vodi do mi\u0161i\u010dnih kr\u010dev in pretrganih mi\u0161ic, ki pa \u0161e bolj bolijo kot navaden muskelfiber.<\/p>\n

Razgibavanje!<\/h2>\n

Podoben u\u010dinek, ki je posledica ogrevanja mi\u0161ic pred pri\u010detkom vadbe, dose\u017eemo z razgibavanjem po kon\u010dani vadbi. V ta namen se lahko poslu\u017ei\u0161 razli\u010dnih namenskih razteznih vaj, s katerimi mi\u0161ice postopoma spro\u0161\u010da\u0161. V kolikor so bile pri vadbi najbolj obremenjene noge, pa pomaga po\u010dasen tek, hoja ali celo spro\u0161\u010dujo\u010da vo\u017enja s kolesom.<\/p>\n

Bla\u017eenje z masa\u017eo<\/h2>\n

O tem, v kolik\u0161ni meri masa\u017ea pomaga, si strokovnjaki niso edini. Dejstvo je, da masa\u017ea trenutno deluje blagodejno na mi\u0161ico in telo, toda ali tudi dejansko pripomore k manj intenzivnemu muskelfibru naslednji dan, pa ni mo\u010d zagotovo trditi.<\/p>\n

Z obkladki<\/h2>\n

Topli in hladni obkladki spodbujajo prekrvavitev v telesu in tako dodatno oskrbujejo mi\u0161ice s kisikom, ki je potreben za razkrajanje mle\u010dne kisline in posledi\u010dno za hitrej\u0161o regeneracijo mi\u0161ice.<\/p>\n

Analgetiki<\/h2>\n

Zaradi popolnosti informacij moramo omeniti tudi ta na\u010din laj\u0161anja bole\u010din zaradi muskelfibra. Kljub vsem poznanim negativnim stranskim u\u010dinkom jemanja farmacevtskih preparatov pa je treba priznati, da ta metoda \u0161e najhitreje u\u010dinkuje. Pomagala naj bi tudi vitamin C in magnezij. Na najbolj naraven na\u010din u\u010dinkuje aspirin, sploh, \u010de ga vzamemo takoj po vadbi.<\/p>\n","protected":false},"excerpt":{"rendered":"

T. i. \u00bbmuskelfiber\u00ab ali bole\u010de mi\u0161ice doletijo vsakogar, ki se amatersko ali profesionalno ukvarja s \u0161portom. Kako se ga znebiti?<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[1699,3754],"source":[1518,1616,1556],"supertag":[],"acf":[],"yoast_head":"\nKako se znebiti \u00bbmuskelfibra\u00ab? - Hudo Slovenija<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-se-znebiti-muskelfibra\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako se znebiti \u00bbmuskelfibra\u00ab? - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"T. i. \u00bbmuskelfiber\u00ab ali bole\u010de mi\u0161ice doletijo vsakogar, ki se amatersko ali profesionalno ukvarja s \u0161portom. 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