No ke aha la eha nāʻiʻo ma hope o ka workout? a pau wale

Ma mua o ka noonoo i ka nīnau "ke kumu eha nāʻiʻo ma hope o ka workout," heluhelu i kekahi o na mea pili i keia nui hapa o ko mākou kino. kanaka nāʻiʻo nō i lawa ka luna 'ma ka'aʻaʻa' ole. I huina, he ekolu 'ano o nāʻiʻo - cardiac, ala apuupuu (ho'ēmi i intestinal pa, ipu koko, etc.) A skeletal -. Skeletal māhele hoʻoneʻe i pili i kekahi i kekahi. Ka hope ua nānā 'ana ma luna o ka nui (14 knm) Muscle aeea puluniu, i mea na kumu o ka mokuna o ka contractile keʻano o ka hanaʻana. Na olona, ua hui pūʻia i loko o laulau, i kahi hookahi hana o ka lima i pili i nā iwi ma tendons. muscular'ōnaehana hoʻoholo ua hana i ka lilo ana o axons - ke aʻalolo aeee i i na lala i mea e pono ai no kēlā me kēia puluniu.

Ke pilikia mea, no ke aha la eha nāʻiʻo ma hope o hoʻokō ', o ka hoihoi ana i na mea he nui beginners. E hoʻonā i mea e pono ai e ike i kekahi kumu o ke o biochemistry:

- Muscle olona, i hoemi ia ma muli o ka ikehu loko mai ATP;

- ATP hookoe i Muscle ka'āina i kaupalena 'ia;

- ATP replenishment ua lawe mai ma ka glycolysis - hālāwai hope o ka monakō koko nā lātoma i lacticʻakika a me ke kala o ka ikehu pono no ka hoʻololi kemikala o ATP ;

- ikehuʻia i loko o ka cleavage o ka creatine, e haawiʻakika a me ADP;

- no hoi ke loaa ka mana ma aerobic, ka wā oxygen, monakō koko, a me ADP loaa ka wai, i carbon dioxide a me adenosine triphosphate.

Me mākou ke ike, ma ke kahua o ka ikaika ma na hihia a pau i loko o ka Nine Inch naoh eia kahi mea akakaʻakika, a wehewehe ke kumu o ka eha nāʻiʻo ma hope o ka workout. Aia He He manao ana o ka "ai oolea", i kaupalena 'o ka hele, a hiki paa oi ma mua o kekahi lā, ināʻoe e ole lawe i kekahi mau ana. Inā na nāʻiʻo nui ma hope o ka workout, laila, e pono e lawe i ka moʻo o nā ana, e emi i kaʻakika. Keia ua kōkua ai i nā ma ka mehana-i a me ka mehana nui koke ma hope o hoʻokō ', e like me ka gradual mahuahua ma ka haawe ana no ka poe e hoʻomaka aʻo mai kūikawā. Hot pahu, a me ka ae o ka ascorbicʻakika, oia ke vasodilatation. A, o ka papa, mai hoopoina e pili ana e pono no kou kino e pono ai nā mea a pau physiological keʻano o ka hanaʻana.

Pehea e höʻike aku i kaʻeha ma nā nāʻiʻo ma hope o ka workout, ka wā e i, no kekahi laʻana, i loko o ka lā? Kēiaʻano o physical ehaeha 'âlapa kapaia "hoopanee aku" eha. Ka mea, i ka hapanui o olelo me ka microtrauma ma Muscle olona, (myofibrils ma pōkole), i hoʻomaka ai ka wā excessive wahie, pili. Eia, aie i ka mea hou dala o ka wai a pau loa, a hiki i ka halepaahao, e solubilize maoli ka pōʻino mai lysosomes mikrooteki ala mai, a haawi aku eha. 'Âlapa a me ka hoao ana pōkole myofibrils liʻiliʻi, no laila, o ka eha ana o ia i ka manao ka mea i emi.

I kekahi manawa, ai ka pilikia o ke kumu o ka eha nāʻiʻo ma hope o hoʻokō ', ua pili i oi nui keʻano o ka hanaʻana i ka auhau ia i? Aiaiiuie pāpā ma luna o kekahi mea haʻuki hanana. Ma keia hihia, ka mea hiki ia he Muscle ke kanana nei a ligament rupture. i hala iho nei poino pinepine ponoʻoki kino. Akā, poho i ka Muscle puluniu ua malamaia lakou nei, mua superposition pilipaa lole wili a me ka malama ana i ko iala ano, hahai aku (ma hope o kekahi mau o ka lā) ka hoʻohana 'ana lalana ana ia ia me ka hinu no accelerating e noho keʻano o ka hanaʻana.