{"id":11070,"date":"2019-10-11T14:48:09","date_gmt":"2019-10-11T12:48:09","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=11070"},"modified":"2019-10-11T14:48:09","modified_gmt":"2019-10-11T12:48:09","slug":"upala-misica-kako-je-najbrze-izleciti","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/upala-misica-kako-je-najbrze-izleciti\/","title":{"rendered":"Upala mi\u0161i\u0107a i kako je najbr\u017ee izle\u010diti"},"content":{"rendered":"

\"\"Upala mi\u0161i\u0107a<\/strong> je \u010desta pojava nakon treninga ili neke intenzivnije fizi\u010dke aktivnosti. To je dobar znak da ste pokrenuli mi\u0161i\u0107 treningom i da je ono \u0161to ste radili bilo pravilno. Prava upala po\u010dinje nakon 24h od treninga, naravno mo\u017ee i ranije da se desi da osetite bol, pogotovo ako niste du\u017ee vremena bili fizi\u010dki aktivni. Svaki intenzivan mi\u0161i\u0107ni rad dovodi do stvaranja i nakupljanja mle\u010dne kiseline, koja obezbe\u0111uje hranu za tkivo i poma\u017ee u iskori\u0161\u0107avanju ugljenih hidrata. To se manifestuje u upalu mi\u0161i\u0107a, i pored bola ose\u0107ate zategnutost i krutost mi\u0161i\u0107a.<\/p>\n

\"\"Kada se bavimo nekom fizi\u010dkom aktivno\u0161\u0107u na koju nismo navikli, dolazi do mikroo\u0161te\u0107enja unutar vlakana mi\u0161i\u0107a<\/strong>. To je najbolji opis \u0161ta se de\u0161ava u mi\u0161i\u0107ima kada ose\u0107ate i imate upalu mi\u0161i\u0107a. To je \u010desta pojava kod ljudi koji tek po\u010dinju sa nekom fizi\u010dkom aktivno\u0161\u0107u, ili su pravili du\u017eu pauzu od treninga. \u010cak i oni koji redovno treniraju, malim promenama u treningu – pove\u0107anjem te\u017eina ili intenziteta treninga ose\u0107aju upale nakon toga. Ali takvi sportisti su navikli na upale i brzo ih prevazilaze, ili ih nemaju uop\u0161te.<\/p>\n

\n

\"\"Ako se de\u0161ava da su vam upale toliko jake da morate nekako da smanjite bol, uvek je pitanje da li popiti neki lek kao \u0161to je andol, aspirin ili neki prirodni lek. Analgetici nisu toliko preporu\u010dljivi jer usporavaju oporavak mi\u0161i\u0107a. <\/strong>Vi prestajete da ose\u0107ate bol, i to je veliko olak\u0161anje, ali zaustavljanjem oporavka mi\u0161i\u0107a dobijate kontraefekat. Tako da su prirodni lekovi dosta preporu\u010dljiviji.<\/p>\n

U prirodne lekove od namirnica spadaju \u0111umbir, lubenica, tre\u0161nje, papaja, ananas, orah, riblje ulje<\/strong>… Osim hrane poma\u017eu i vitamini kao \u0161to su magnezijum, vitamin C, vitamin D, melatonin. <\/strong>Ono \u0161to jo\u0161 mo\u017ee pomo\u0107i su hladne obloge, ili mazanje sportskih krema sa efektom hla\u0111enja, \u0161to ubla\u017eava bol i ubrzava oporavak.<\/p>\n

\n

\"\"Da biste spre\u010dili pojavu velikih upala mi\u0161i\u0107a i za\u0161titili sebe od ne\u017eeljenih povreda, zagrevajte se pre treninga kako biste pripremili mi\u0161i\u0107e na fizi\u010dku aktivnost. Osim toga, bitno je da nakon zavr\u0161etka treninga odradite istezanje<\/strong>, jer tako trening zavr\u0161avate postepeno i smanjujete mogu\u0107nost povreda i velikih upala. Ako uvodite nove ve\u017ebe, uvodite ih tako \u0161to \u0107ete postepeno pove\u0107avati intenzitet i te\u017eine sa kojim radite. Tako\u0111e su bitni ishrana, unos vode i san za oporavak mi\u0161i\u0107a.<\/strong><\/p>\n

\n

Umerena upala mi\u0161i\u0107a prestavlja stimulans za rast mi\u0161i\u0107a i pove\u0107anje snage.<\/strong> Va\u0161i mi\u0161i\u0107i vremenom po\u010dinju da se navikavaju na redovan trening i ve\u017ebe koje radite, pa samim tim \u0107ete imati manje upale i njihov intenzitet \u0107e se vremenom postepeno smanjivati.<\/p>\n

\n

Tekst je autorski i kreiran od strane na\u0161ih brend ambasadora\u00a0Marka Spasojevi\u0107a<\/a>\u00a0i\u00a0Vi\u0161nje Pe\u0161i\u0107.<\/a><\/strong><\/p>\n

Za vi\u0161e detalja i pitanja, mo\u017eete ih zapratiti na Instagram profilima:<\/p>\n

Marko Spasojevi\u0107:<\/strong>\u00a0marko_spasojevic<\/p>\n

Vi\u0161nja Pe\u0161i\u0107<\/strong>: visnja_pesic<\/p>\n","protected":false},"excerpt":{"rendered":"

Upala mi\u0161i\u0107a je \u010desta pojava nakon treninga ili neke intenzivnije fizi\u010dke aktivnosti. To je dobar znak da ste pokrenuli mi\u0161i\u0107 treningom i da je ono \u0161to ste radili bilo pravilno. Prava upala po\u010dinje nakon 24h od treninga, naravno mo\u017ee i ranije da se desi da osetite bol, pogotovo ako niste du\u017ee vremena bili fizi\u010dki aktivni. […]<\/p>\n","protected":false},"author":2,"featured_media":11071,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[17],"tags":[],"yoast_head":"\nUpala mi\u0161i\u0107a i kako je najbr\u017ee izle\u010diti | Fitpass<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fitpass.rs\/blog\/upala-misica-kako-je-najbrze-izleciti\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Upala mi\u0161i\u0107a i kako je najbr\u017ee izle\u010diti | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Upala mi\u0161i\u0107a je \u010desta pojava nakon treninga ili neke intenzivnije fizi\u010dke aktivnosti. To je dobar znak da ste pokrenuli mi\u0161i\u0107 treningom i da je ono \u0161to ste radili bilo pravilno. Prava upala po\u010dinje nakon 24h od treninga, naravno mo\u017ee i ranije da se desi da osetite bol, pogotovo ako niste du\u017ee vremena bili fizi\u010dki aktivni. 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