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锻炼后肌肉酸痛?这里有几个恢复技巧 – 译学馆
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锻炼后肌肉酸痛?这里有几个恢复技巧

Muscle Soreness and Recovery Tips - Relieve Muscles FAST!

你去健身馆已有些年头 但直到今天
It’s been years since you’ve gone to the gym but today,
你才最终积聚出你的意志力
you finally muster up the willpower
去改变自己的生活方式
to change your lifestyle.
在大肆地宣传下 你毫不迟疑地
You’re super hyped and right off the bat,
跑到健身馆 然后
you go to the gym and
抓起你所能控制的最重的重量开始全力以赴地进行锻炼 最终
grab the heaviest weights you can handle and start going all out. Eventually,
你的肌肉
your muscles
开始疼痛 最后当疼痛剧烈时你停了下来
begin to ache, and you finally stop when the pain is too much.
休息几分钟后
After a few minutes of rest,
疼痛消失 你感觉良好又继续下去
the soreness goes away and you feel good togo again.
跑步也是如此
Same goes for running.
跑的越快
The faster
越久 腿部就会越酸痛
and longer you run for, the more sore your legs begin to feel.
这种即时的酸痛
This immediate soreness,
就是我们熟知的急性肌肉酸痛
known as acute muscle soreness,
这种疼痛当你剧烈运动时就会出现 并引起
happens when you work out very vigorously, causing chemical
肌肉组织内的化学反应与液体积聚
and fluid buildup in the muscle tissue.
肌肉开始失去力量并且酸痛
Themuscle starts losing power and the soreness
加剧 但是 休息几分钟后肌肉的酸痛就会消失 然后
gets worse, but the soreness goes away after resting for several minutes. Then,
运动过后8小时左右
8 hours or so after your workout,
你的肌肉开始感觉一种不同的疼痛
you start feeling a different soreness in your muscles.
这种疼痛不是太糟糕但确实是有拉伤
It isn’t too bad but it definitelyhurts.
24小时后 你的肌肉
24 hours later, your muscles
开始变得剧痛
start get to REALLY sore,
最严重时你甚至不敢移动!
to the point that you can barely even move!
这即是我们所熟知的
This is known as
延迟性肌肉酸痛 又或者简写为DOMS
Delayed Onset Muscle Soreness, or DOMS forshort.
如果你是健身界达人
If you’re a regular into the fitness world,
你可能对DOMS习以为常
you’re probably familiar with DOMS.
但如果你是新人 DOMS就会使你心生
But if you’re new, DOMS can catch you off
警惕并且甚至当你再次锻炼仍会把你吓得打退堂鼓
guard and even scare you away from ever workingout again.
DOMS是由偏心收缩
The cause of DOMS is from eccentric contractions,
或者紧张状态下肌肉抻长引起
or when a muscle becomes longerwhile under tension.
例如
An example would be the
二头肌弯曲下降的部分 让其臂肌伸长
descending portion of a biceps curl, causing the biceps brachii muscle to lengthen.

The
引起DOMS疼痛的原因仍不为人所知
exact cause of pain from DOMS is unknown,
但最为广泛接受的原因是
but the most widely accepted reasoning is
在这些超负荷的运动过程中
that during these eccentric movements,
肌肉内的细胞会有细小的撕裂伤
very small tears happen in the muscle at a cellular level.
肌肉内的疼痛感受就会把疼痛信号传递到大脑
Painreceptors in the muscles then send pain signals to the brain,
钙在
and calcium builds
肌肉内构建 引发炎症
up in the muscle, causing inflammation.
有几种方法可以减轻由DOMS
There are several ways to relieve the pain
带来的疼痛 这些可利用的方法能列出一长串的单子
from DOMS, including a long list of thingsyou can consume.
2010的一份研究表明
A study in 2010 showed that
人体摄入氨基酸
the individuals taking supplements of the amino
谷氨酰胺酸补充物能明显
acid L-glutamine were able to significantly
减轻DOMS的影响
relieve the effect of DOMS.
2013年的一份研究显示在运动前的一小时摄入咖啡因
In 2013, a studyshowed that ingesting caffeine 1 hour before
能明显地减少
exercise was able to significantly decrease pain
第二天 第三天持续锻炼中DOMS产生的疼痛
from DOMS on the second and third days
唯一要点是
following workout. The only catch is
你得需要摄入400mg咖啡因
that you’ll need to ingest 400mg of caffeine, which
等于大约3-4杯的咖啡
is equal to about 3-4 cups of coffee.
对于夜晚锻炼这可能不是一个
Forlate night exercisers, this might not be a
好方法 其它显示
good idea. Other supplements that have shown
有助于减轻DOMS的补充物 有肌酸鱼油
to help alleviate DOMS are creatine, fish oil,
牛磺酸 氨基酸和瓜氨酸
taurine, branch chained amino acids,and citrulline malate.
但真正缓解DOMS的方法
But to really alleviate DOMS,
更多的在于你做的而不是你吃的
it’s less about what you take and more about what you do.
减轻DOMS长期疼痛的最好方法是
The best way to alleviate DOMS long term
循序渐进的进行新的锻炼计划
is to progress slowly into a new exercise program,
给予肌肉足够的时间适应新的承压力
giving muscles enough time to adapt to the new stress being placed.
以较轻的
Going with lighter
力量为开端有神奇的效用
weights in the beginning is the magical ingredient.
经过一段时间 只要肌肉受到持续锻炼
Over time, soreness from DOMS can disappear
来自DOMS的痛感就会完全消失
completely as long as the muscle is continuouslyexercised.
研究也表明自我释放
Studies have also shown that self-myofasical release,
或者以泡沫滚动形式的自我按摩
or self-massage in the form of foam rolling,
也能减轻DOMS
can alleviate DOMS as well.
一份研究
In a study,
发现
researchers found
在运动后一至六个小时之间使用泡沫轴
that foam rolling exhausted muscles anywhere between an hour to six hours
能在锻炼后的第二天显著减轻肌肉酸痛 做泡沫轴
after workout significantly alleviated muscle soreness the next day, making foam
滚动可减轻健身产生的疼痛
rolling a staple workout equipment for individualssusceptible to soreness.
但为了减轻DOMS
But the most important
你能做的最重要的事
thing you can do in order to alleviate DOMS,
特别是当你开始一项新的锻炼计划时
especially when beginning a new program, is
就是获取大量睡眠
getting plenty of sleep.
身体在日常活动中尤其是熟睡时能获得最多的复原
The body recoversfrom daily activities the most when asleep,
同时也帮助身体从肌肉酸痛和DOMS中恢复
which will also help in recovering from musclesoreness and DOMS.
没有充足的睡眠可能
Not sleeping enough can
导致DOMS比原来持续的更长久
cause DOMS to last longer than it should,
所以确保你能够得到足够的休息
so make sure to get all the rest you can!
还有别的什么办法你能够解决运动后的肌肉酸痛
What other ways have you dealt with muscle soreness after your workouts?
请在下方评论区分享你的经历
Please share your experience in the comment section below!

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视频概述

帮助你恢复锻炼后的肌肉酸痛的小贴士

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翻译译者

吴尘

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审核员 W

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