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肌肉酸痛可以锻炼吗? – 译学馆
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肌肉酸痛可以锻炼吗?

Can You Work Out While Sore?

终于 你下定决心
You’ve finally mustered up the motivation to
重返健身房
get your booty back in the gym.
你干劲十足
You go all outs
好像自己多年来就是健身房的常客
as if you’ve been a regular at the gym for years.
第二天起床之前
Come day two, your motivation remains high right up
你仍然热情不减
until you get out of bed.
直到肌肉酸痛打败了你
Muscle soreness has taken over.
你决定明天再去健身房
You decide to skip the gym and try again tomorrow,
希望到时候酸痛的感觉能消退
hoping the soreness goes away by then.
然后你悲伤地发现
To your unfortunate realization though,
肌肉酸痛得更厉害了
the soreness has actually gotten worse,
但你不甘心熄灭自己闪烁着的热情火花
not willing to let the still flickering spark of motivation be diffused.
却又疑惑是否应该
You wonder if you should work out
在肌肉酸痛期间锻炼
through the soreness anyway.
坦白讲 这个问题仍是
Frankly, that question is still remains
健身领域一个未解之谜
rather unclear within the Fitness realm.
就我们目前所知
For what we do know,
“肌肉酸痛的时候是否应该锻炼”
the only possible answer to the question of
这个问题的唯一可能答案就是
“Should you work out when you’re sore” is
“看情况”
“It depends.”
在讨论这个问题之前
Before we get into it,
我们先弄明白肌肉酸痛到底是怎么回事
let’s first understand what muscle soreness is.
锻炼后约24-48小时内产生的酸痛感觉
The soreness felt roughly 24 to 48 hours after exercise
通常被称作“迟发性肌肉酸痛”
is known as delayed onset muscle soreness or
简称为DOMS
DOMS for short.
目前的解释是
Current understanding is that
DOMS主要是由反常运动造成的
DOMS is caused mostly by eccentric movements,
肌肉在拉力下
where the muscle is under tension
拉伸着
while also lengthening.
哑铃弯举训练中放下哑铃的过程
One example would be the lowering of the dumbbell
就是这样的例子
during the bicep curl.
二头肌被拉伸时承受着拉力
Tension on the biceps as the muscle lengthens it.
通常认为反常运动
It is believed that eccentric movements
会引起肌肉创伤以及肌腹内部撕裂
induce muscle damage or tears within the muscle belly.
这会导致细胞失衡和炎症
This leads to cellular imbalance and
并导致局部疼痛
inflammation resulting in localized pain.
这种疼痛并不意味着
But this pain doesn’t mean that
你一点也不能进行肌肉锻炼
you can’t exercise the muscle at all.
话虽如此
That being said though,
但有些疼痛的情况出现时
there are pain related situations,
一点运动也不要做
where you certainly shouldn’t exercise.
1. 疼痛情况为关节痛
No.1 is if the pain is actually joint pain,
肌肉酸痛的症状应该只在
muscle soreness should only exhibit pain
具体的肌肉出现
within the actual muscles.
这个肌肉一碰就疼
The muscle is tender to the touch
收缩肌肉时会引起不同程度的不适感
and contracting it should cause varying degrees of discomfort.
而关节痛是关节周围的痛感
Joint pain, however, will radiate pain
而并不作用在肌肉上
around the joints and not the muscle.
如果某个关节附近的轻微活动
If even very lights articulations around a concern joints
都会导致中度疼痛甚至剧痛
cause moderate to significant pain,
那你可能患上了关节痛
then you might be dealing with joint pain.
这种情况下 你一点都不能锻炼
In this case, you 100% shouldn’t not work out
最好在继续进行运动之前
and best to have a professional further evaluate the issue
找医生看一下
before moving forward with any exercise.
另一种不能运动的情况
Another reason not to work out is
就是疼痛过于剧烈
if the pain is just too extreme that
这会导致错误的运动姿势
it leads to improper technique.
肌肉酸痛确实很烦人
Yes, the pain sucks.
值得注意的是
But the main concern is
出现肌肉代偿或使用那个姿势时
the potentially increased risk for injury
受伤的风险就会增加
when you start compensating or use that form,
这时最好还是休息吧
best to take a break from here.
除去这些情况
Outside of these factors though,
你就可以放心地进行锻炼了
you might likely have the green lights to workouts.
很多人在肌肉酸痛时不敢锻炼
The main reasons many people fear working out
首要原因就是
while sore in first place is
他们认为
because they believe that
第一 这只会使疼痛更强烈
one doing so will only worsen the soreness
第二 这会影响锻炼效果
and two – it will hurt their gains.
这两点目前都没有依据
Neither points have ever been proven.
事实上 关于这个问题的研究表明
In fact, studies on the matter showed
肌肉酸痛时 不管是剧烈还是轻微的运动
neither intense nor light workouts
都不会影响
while sore impacted measurements of
肌肉创伤 肌肉酸痛或是
muscle damage, muscle soreness or
疼痛恢复的时间
soreness recovery duration,
关节活动幅度和最大静态肌力
range of motion and maximal isometric strength,
也会以差不多的速度恢复
also recovered as similar rates,
不论你在肌肉酸痛期间以及几天之后
regardless of whether you rest it or worked out again
是在休息还是又运动了
a few days after and while you’re sore.
这些发现意味着
These findings mean that
你不必太过在意
there shouldn’t be much of a fuss
肌肉酸痛期间运动
about your pain and gains
会加剧疼痛或影响锻炼效果
if you choose to work out through the soreness.
尽管如此
With that being said,
还是要避免做过于剧烈的运动
avoiding doing super intense stuff is probably still warranted
以免受伤
just to avoid injury.
肌肉酸痛还会影响你的运动表现
Soreness will likely limit your performance anyway,
所以最好选择轻量的训练
so opt for lighter workouts.
或者你可以训练目前不疼痛的肌肉
Also you can try to work out muscles that are not sore,
这样就可以让酸痛的肌肉休息一下
allowing you to simultaneously rest the sore muscles.
总之
In any case,
如果你在肌肉酸痛期间能锻炼的话
if you can work out while you’re sore,
那最好就锻炼锻炼
it’s probably best that you do.
主要因为这样可以
Reason being is that you want to
保持去健身房的好习惯
continue that habits of getting up and going to the gym,
因为肌肉酸痛
skipping too many sessions.
而偷懒逃避健身计划
because you’re sore might
可能会淡化你对健身的热情
fade out that motivational spark.
所以保持好习惯吧!
So keep the habit going!
如果你觉得实在撑不住
If it’s just too much to bear,
那就顺其自然 趁这个机会好好休息
then let DOMS be DOMS and take a break.
只要确保一旦你恢复了 就要尽力
Just make sure you do everything in your power to get back on track,
回到原来的生活轨迹
once you’re ready to go.
在下方评论里告诉我
Let me know what you think about working out
你对肌肉酸痛期间锻炼的看法
while sore in the comments below.
应该还是不应该去锻炼?
Should you or should you not?
如果你喜欢这个视频 麻烦点个赞
If you liked the video, please give it a thumbs up and
并分享给你那些讨厌DOMS的朋友
share it with your DOMS’s hating friends.
别忘了订阅观看更多视频
Be sure to subscribe for more future videos.
和以前一样 多谢观看本期视频
As always, thank you for watching and
肌肉酸痛也不要忘了
get your protein
快去增肌吧!
even if you’re sore.
[音乐]
[Music]

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视频概述

肌肉酸痛怎么办,该不该继续健身呢,这个视频告诉你。

听录译者

徘徊的小孩

翻译译者

赵大诗

审核员

审核员_DB

视频来源

https://www.youtube.com/watch?v=wv6i2FEzXvM

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