{"id":57583,"date":"2018-01-24T15:01:24","date_gmt":"2018-01-24T14:01:24","guid":{"rendered":"https:\/\/bb.dwizards.dev\/kaj-moramo-vedeti-o-muskelfibru\/"},"modified":"2023-10-06T16:45:25","modified_gmt":"2023-10-06T16:45:25","slug":"kaj-moramo-vedeti-o-muskelfibru","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/kaj-moramo-vedeti-o-muskelfibru\/","title":{"rendered":"KAJ MORAMO VEDETI O &#8220;MUSKELFIBRU&#8221;?"},"content":{"rendered":"<p style=\"text-align: justify;\"><strong>Nekateri obo\u017eujejo ta ob\u010dutek, ko jih naslednji dan po vadbi boli vsaka mi\u0161ica. Nekateri pa v bole\u010dinah ne u\u017eivajo tako, saj jim bole\u010de mi\u0161ice onemogo\u010dajo, da bi naslednji dan \u017ee lahko nadaljevali s treningom.\u00a0<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: justify;\">Zakaj sploh pride do bole\u010dih\/vnetih mi\u0161ic oz. &#8220;muskelfibra&#8221;?<\/h4>\n<p style=\"text-align: justify;\">Muskelfiber se zgodi po napornem treningu zaradi trganja mi\u0161i\u010dnih vlaken. To ne pomeni, da je \u0161koda ogromna, a vseeno se drobne nitke v na\u0161ih mi\u0161icah natrgajo in posledi\u010dno pride do vnetja mi\u0161ic. To je normalen pojav po treningu, a ne razmi\u0161ljajte v smislu &#8220;no pain, no gain&#8221;. Ta bole\u010dina ni pogoj za to, da bodo na\u0161e mi\u0161ice zrasle.<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: justify;\">Ni nujno, da se zgodi takoj po treningu<\/h4>\n<p style=\"text-align: justify;\">Ali naslednje jutro. Muskelfiber nas lahko &#8220;ujame&#8221; tudi 36ur po vadbi. Do tega najpogosteje pride, ko poizkusimo neko novo vadbo ali gib, ali ko posku\u0161amo premakniti svoje meje vi\u0161je.<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: justify;\">Lahko zmanj\u0161amo na\u0161o bole\u010dino?<\/h4>\n<p style=\"text-align: justify;\">Kar so nas u\u010dili \u017ee v osnovni \u0161oli pravzaprav niti ni tako napa\u010dno &#8211; Dobro je, da pijemo \u010dim ve\u010d <a href=\"http:\/\/www.buildingbody.si\/voda-s-sadjem\/\">teko\u010dine<\/a>, jemo zdravo hrano, se po vadbi ohladimo in ob primernem \u010dasu izvajamo <a href=\"http:\/\/www.buildingbody.si\/raztezanje-pred-in-po-vadbi-da-ali-ne\/\">vaje za raztegovanje<\/a>. Dobra izbira je tudi <a href=\"https:\/\/polleosport.si\/fitness-oprema-in-pripomocki\/funkcionalni-treningi-in-oprema\/deep-tissue-foam-roller\/?search=foam%20roller\">valj\u010dek<\/a>. Za raztegovanje je najbolj\u0161e, \u010de ga izvedemo kot samostojno vadbeno enoto in ne kot del vadbe, ki ga izvedemo takoj po koncu treninga. Na\u0161e mi\u0161ice so namre\u010d takrat \u017ee zdelane in natrgane, zato z raztegovanjem ne bomo ni\u010d dosegli. Kve\u010djemu lahko le poslab\u0161amo zadevo. Zato raje enkrat na teden (lo\u010deno od treninga) naredite le 20-30 minut vaj za raztegovanje.<\/p>\n<p>&nbsp;<\/p>\n<h4>Gibanje pomaga<\/h4>\n<p style=\"text-align: justify;\">Ob bole\u010dih mi\u0161icah nas najbolj mika, da bi cele dneve le le\u017eali v postelji in \u010dakali, da nas bole\u010dina zapusti. A to je najslab\u0161a odlo\u010ditev od vseh. Bolj pomaga, \u010de se bomo gibali. Muskelfiber se najve\u010dkrat pojavi takrat, ko dlje \u010dasa mirujemo. Recimo, po celem dnevu v slu\u017ebi, ko 8 ur sedimo v pisarni in se celotna prekrvavitev v nogah upo\u010dasni. Zato je dobro, \u010de med delom ve\u010dkrat vstanemo, \u0161e bolj\u0161e pa bo, \u010de naslednje jutro po treningu opravite \u0161e <a href=\"http:\/\/www.buildingbody.si\/jutranja-vadba-kako-1\/\">kraj\u0161i sprehod<\/a>, da malo vzpodbudite prekrvavitev.<\/p>\n<p style=\"text-align: justify;\">\n","protected":false},"excerpt":{"rendered":"<p>Nekateri obo\u017eujejo ta ob\u010dutek, ko jih naslednji dan po vadbi boli vsaka mi\u0161ica. Nekateri pa v bole\u010dinah ne u\u017eivajo tako, saj jim bole\u010de mi\u0161ice onemogo\u010dajo, da bi naslednji dan \u017ee lahko nadaljevali s treningom.\u00a0 &nbsp; Zakaj sploh pride do bole\u010dih\/vnetih mi\u0161ic oz. &#8220;muskelfibra&#8221;? Muskelfiber se zgodi po napornem treningu zaradi trganja mi\u0161i\u010dnih vlaken. To ne [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":57584,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5959,5963,5965,5966,5967,5968],"tags":[],"class_list":["post-57583","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dodatki","category-zdravje-dodatki","category-trening-sl","category-programi-trening-sl","category-hujsanje-trening","category-misicna-masa-trening-sl"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>KAJ MORAMO VEDETI O &quot;MUSKELFIBRU&quot;? - Building Body<\/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:\/\/building-body.com\/sl\/kaj-moramo-vedeti-o-muskelfibru\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"KAJ MORAMO VEDETI O &quot;MUSKELFIBRU&quot;? - Building Body\" \/>\n<meta property=\"og:description\" content=\"Nekateri obo\u017eujejo ta ob\u010dutek, ko jih naslednji dan po vadbi boli vsaka mi\u0161ica. Nekateri pa v bole\u010dinah ne u\u017eivajo tako, saj jim bole\u010de mi\u0161ice onemogo\u010dajo, da bi naslednji dan \u017ee lahko nadaljevali s treningom.\u00a0 &nbsp; Zakaj sploh pride do bole\u010dih\/vnetih mi\u0161ic oz. &#8220;muskelfibra&#8221;? Muskelfiber se zgodi po napornem treningu zaradi trganja mi\u0161i\u010dnih vlaken. 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