Kako se zaštititi od upale mišića

17.11.2019.

Zdravi načini kako ublažiti zloglasni muskulfiber

Prije nego li krenemo pisati o upali mišića, bravo za sve nas koje se i u ovo hladno tmurno vrijeme uspijemo natjerati na bilo kakvu fizičku aktivnost. Vikend ispred nas je savršen za odlazak do teretane, studija za vježbanje ili pak ako niste zimogrozne, možete i trčanje vani ubaciti u svoj raspored.



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DON'T GIVE UP ! ⁣ ⁣ Ladies, I hear from a lot of you that getting started with #BBG is the hardest part of your fitness journey. Here's what to do if you are finding the first few weeks of BBG tough:⁣ ⁣ 1️⃣ Prepare for your workout. Before you actually get to the gym or working out at home, take a look at the app and get familiar with what equipment you’ll need and how to do the exercises.⁣ 2️⃣ Make sure you’re organised. Put your exercise gear in the bathroom the night before you work out, or go to sleep in it so you're ready to go in the morning – one less thing to do when it’s time to @SWEAT!⁣ 3️⃣ Start light. If you’re not sure which weight to use in your workouts, my advice is to start with lighter weights. You can always increase the weight as you start to feel stronger.⁣ 4️⃣ Go at your own pace! This is SO important – don’t compare yourself to other women and their level of fitness. Do as many laps as YOU can when you start BBG, and you’ll find you’re able to complete more as you progress.⁣ 5️⃣ Adjust your workout to suit you. BBG has a number of reps for each exercise, but you might find you can only do a few. That’s totally okay when you’re starting out – keep going! You’ll find you are able to do more each week.⁣ 6️⃣ Fuel your body. Eating the right foods is the best way to make sure you’ve actually got enough energy to do BBG’s high-intensity workouts … I always recommend a nutritionally balanced diet so you can push yourself when you’re working out.⁣ 7️⃣ Recover. This is SO important at any phase of your fitness journey, but especially when you’re a beginner! Make sure you do the cool-down exercises after my workouts, as it will really help avoid too much soreness the next day. ⁣ ⁣ Don't give up! And remember, the #BBGCommunity is here to support you too !!!⁣ ⁣ #BBG #BBGCommunity #fitnessjourney⁣ ⁣ www.kaylaitsines.com/app

A post shared by KAYLA ITSINES (@kayla_itsines) on Oct 23, 2019 at 4:10am PDT

Svi su se barem jednom u životu susreli s upalom mišića nakon pojačane sportske aktivnosti. Upala mišića ili, kako je često nazivaju, „muskulfiber” je bol u mišićima koji su bili izloženi nešto većem opterećenju nego li je to uobičajeno. Bol se javlja 12 do 24 sata nakon aktivnosti,a najintenzivnija je 36 do 48 sati nakon aktivnosti. Ako ste tek krenule vježbati vrlo vjerojatno će doći do upale, no bitno je da nastavite trenirati jer jer vas to ne bi trebalo demotivirati. Upravo suprotno, upala mišića je samo dobar pokazatelj da ste na pravom putu i da su se vaši mišići probudili. Mi u daljnjem tekstu donosimo nekoliko trikova odnosno namirnica koje će pomoći da ublažimo „muskulfiber” i pripremimo mišiće na napor.



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I absolutely love fresh fruit, but I know that for some of you in the #BBGCommunity it can be a challenge to get more fruit into your diet. Here are some ways you can sneak in a few extra serves of fruit: ⁣⁣ ⁣⁣ ✅ Make at least one piece of fruit part of your breakfast, and pack fruit to take with you for on-the-go snacks throughout the day.⁣⁣ ✅ Freeze grapes and eat them as a sweet treat on hot days (it's coming up to summer in Australia where I live).⁣⁣ ✅ Add fruit into savoury salads with dinner. One of my favourite salads is literally just pear, rocket leaves (arugula), parmesan, olive oil, balsamic vinegar and salt. It tastes amazing!⁣⁣ ✅ Make a fruit smoothie … you'll be surprised how much fruit you can pack into a serve!⁣⁣ ✅ If you're having dinner with friends or family, make a fruit platter for dessert and serve with some Greek yoghurt and honey.⁣⁣ ⁣⁣ What's your favourite way to eat fruit? Let me know in the comments below!⁣⁣ ⁣⁣ @kayscleaneats

A post shared by KAYLA ITSINES (@kayla_itsines) on Oct 8, 2019 at 4:32pm PDT

ĐUMBIR

Đumbir poboljšava cirkulaciju i zbog činjenice da djeluje protuupalno olakšava bol u mišićima. Možete ga konzumirati u limunadi ili napravite čaj. Mali komad đumbira kuhajte u 3-4 dcl vode (količina za jednu šalicu) 10-ak minuta. Procijedite čaj, a možete dodati malo meda i limuna.

ANANAS

Ananas u svojem sastavu ima enzim bromelin koji je smanjuje oteklinu i bol u mišićima. Možete ga ubaciti u smoothie ili jednostavno narezati na kockice i konzumirati tijekom dana.

KURKUMA

Kurkuma je godinama poznata kao jaki analgetik i protuupalno sredstvo.

Možete je ubaciti u juhu, varivo ili omiljeni rižoto. Isto tako jednu žličicu kurkume u prahu umješajte sa šalicom mlijeka i zagrijte ga na laganoj vatri. Konzumirajte do dvije šalice na dan.

LOSOS

Evo ideja za zdravi ručak ili večeru. Losos sadrži protuupalne omega 3 masti, antioksidanse i proteine. Upravo zbog toga losos je idealan za konzumaciju nakon treninga jer su nova istraživanja pokazala da može spriječiti odogođenu reakciju mišića da tjelesnu aktivnost odnosno upalu mišića.

Također ne zaboravite na magnezij. Možete uzimati onaj u obliku tableta ili kapsula, ali isto tako tako u prehranu ubacite namirnice bogate magnezijom kao što su špinat, blitva, bademi ili tikvice.

Piše: A.M.

Fotografije: Profimedia, Instagram

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