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Как восстановить мышцы после хоккейной тренировки?

Опубликовано nakatok - на каток
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Хоккейные советы · 24/6/2016 16:42:00
Tags: хоккейныетренировкихоккейныйтренер.
   Во время физической активности разрываются волокна мышечной ткани. Чтобы их восстановить нужно от 24 до 48 часов. Именно поэтому спортсмены не тренируются каждый день. Если ваши мышцы не успеют восстановиться, то эффект от тренировки будет мизерный. Нужно заниматься только после того, как ваш организм полностью реабилитируется. Мышцам просто необходим отдых!

   Время, которое требуется на восстановление мышц, зависит только от индивидуальных особенностей организма. Чем человек младше и правильнее его образ жизни, тем быстрее мышцы придут в форму. Именно своевременные тренировки помогут усовершенствовать ваше тело.

Несколько способов восстановления мышц:

1. Первым правилом является разнообразие тренировок. Каждый раз нужно тренировать разные группы мышц. Необходимо чередовать силовые и кардиотренировки, даже если вы стремитесь набрать мышечную массу. Каждую тренировку нужно начинать с разминки и заканчивать растяжкой во избежание травмирования и дальнейших болезненных ощущений.

2. Нужно приступать к тренировке определённой группы мышц только после того, как в ней полностью пропадут болезненные ощущения.

3. Если вы начали сложную тренировку с лёгкой усталость, то это признак того, что мышцы восстановились не полностью. Перед занятием вы должны чествовать бодрость во всё организме.

4. Если ваш организм будет восстанавливаться достаточно быстро, то вы сможете проводить тренировке чаще. И они будут действительно эффективными. На скорость восстановления влияют: здоровое питание, правильный режим дня и моральное состояние человека.

5. Сон имеет очень большое значение в процессе восстановления мышечной ткани. Если у вас стоит цель накачать мышцы, вы должны с трепетом относиться к своему сну, так как недосып может негативно отразиться на результате деятельности. Здоровый сон должен длиться семь-восемь часов. Нужно потренировать свой организм просыпаться без будильника. Для начала нужно определить время начала и конца сна. Первое время использовать будильник, а потом попробовать от него отказаться. Если вы будете просыпаться самостоятельно, то это обязательно отразится на состоянии вашего здоровья.

6. В рацион спортсмена должно входить обильное питьё, так как на тренировках организм теряет много жидкости;

7. Расслабится после тренировки поможет контрастный душ;

8. Вечером можно посещать сеанс массажа. Это поможет мышечным тканям расслабиться и быстрее восстановиться.

Не стоит забывать об отдыхе, но и злоупотреблять им не желательно. Всего должно быть в меру!
Посмотреть исходный код:
  • Автор статьи: тренер по хоккею Никита Васильев: http://nakatok.com



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Восстановление датчик
2019-09-30 10:08:22
После тренировки пользуюсь системой мониторинга Firstbeat уже около года! Следит за уровнем стресса и восстановления не только в течении всего дня, но даже во время сна! Офигенная тема! стоит относительно недорого, всем советую попробовать:)
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