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验证码输入错误，请重新输入什么会酸痛？&一般来说，肌肉酸痛可以分为急性肌肉酸痛（AMS）与延迟性肌肉酸痛（DOMS）两种。&急性肌肉酸痛（Acute Muscle Soreness, AMS）&这是指运动时或运动后一段时间内所感受到的酸痛，程度视运动强度而有不同，一般来说在运动后几个小时内就会完全消失。这种酸痛是因为肌肉受到刺激收缩后代谢的产物及血浆的液体成分进入肌肉并堆积，压迫到痛觉感受器，产生疼痛的感觉。&延迟性肌肉酸痛（Delayed Onset Muscle Soreness，DOMS）&顾名思义，这种酸痛会在运动后一段时间才慢慢开始被感受到，通常是在24至72小时左右。在运动间，肌肉的收缩与伸长是对肌肉纤维的拉扯，有时会造成肌肉纤维的微小撕裂、破损，些微的出血情形，然后开始发炎，产生酸痛。&急性肌肉酸痛会由身体的代谢主动消除，而延迟性肌肉酸痛可以经由冰敷来抑止肌肉纤维的出血情形，并搭配按摩外围肌群来加速身体的循环，促进肌肉纤维的修复。&酸痛之后怎么办？&有人认为，肌肉酸痛是一种对运动员的伤害。其实，以训练生理学的角度来看，不管是急性或是延迟性肌肉酸痛，都是让肌肉的自我修补去适应运动强度，逐渐增加肌肉的肌力与耐力。&对路跑的初学者来说，也许跑上2、3公里，就会酸痛三四天。在持续同样的训练一阵子以后，酸痛的情形会降低许多，持续的时间也会缩短。对职业的运动员而言，甚至会利用延迟性肌肉酸痛尚未完全回复的时候，再次进行训练，不仅肌肉会逐渐适应，还可以强化自己的心智，并可以视情况再增加训练强度，更上一层楼。&因此，在训练与比赛过后，适度的让肌肉休息一两天；到下一次训练前，肌肉虽仍有一些小酸痛，还是可以进行训练的。除非，痛的程度影响你无法完成训练，而且持续时间超过三天，那有可能就是肌肉拉伤，建议能够尽速就医。&六招帮你消除肌肉酸痛&1：伸展拉筋&进行静态伸展运动譬如散步、做瑜珈、游泳都可以拉筋，使肌肉不再紧蹦引起疼痛。拉筋可促进血液回流，帮助肌肉放松。但要避免进行像举重、体适能这类太强烈的运动以免适得其反。&2：按摩放松&按摩可以促进血液回流，帮助肌肉放松。自己直接用手轻柔的按摩、按压、推拿酸痛部位，若有预算，找专业运动复健师按摩，效果更佳。&3：补充能量&运动后马上吃一些高碳水化合物、高蛋白食物，譬如瘦肉、培果、花生吐司等可以帮助保留肌蛋白，除了增强肌肉也有减缓酸痛的效果。&4：适度休息&大量训练或比赛后，肌肉纤维与组织难免有破损、出血、或肿胀的状况，在酸痛感消失前应充分休息，斟酌训练量，别再过度操练，休息是为了跑更长远的路&5：冷热疗法&冷热交替法是一种血管的运动，目的是用来促进血液的循环，达到快速清除炎性物质与堆积物、消除肿胀等功用；过程以热、冷、热、冷的模式进行，热敷的温度约为38-40度，温度不能太高，避免烫伤，时间约为4-6分钟；冷敷温度约为10-16度，时间约为1-3分钟，注意冷敷的目的是减缓热敷造成的血管扩张，而不是像急性运动伤害时的冰敷，时间要比热敷的时间短。冷热交替总时间约30分钟左右。&6：轻度运动&身体如果持续感到酸痛，可以先暂缓训练1-2天，接著先从踩固定健身车开始，用轻松的步调踩15-30分钟，慢慢回复速度以减少酸痛。当身体淮备好了，就用五、六成力跑45-70分钟。平日应将恢复跑与强度高的训练交替进行，超马天王Scott Jurek曾说：“认真看待恢复，你就能更快从比赛和训练中复原，并且减少受伤机率。”（摘自《体育健身》）感谢您关注新会区体育局官方微信（长按二维码关注）　
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看了很多关于跳绳的好处的文章，有的文章说可以促进人体长高，有的文章说可以促进儿童发育，加快胃肠蠕动、加快血液什么会酸痛？ 一般来说，肌肉酸痛可以分为急性肌肉酸痛（AMS）与延迟性肌肉酸痛（DOMS）两种。 急性肌肉酸一日有三餐，运动要有时。健身，不是低头猛跑，“天时、地利、人和”，借用在健身活动中，似乎也不为过。 一天中，gh_927e77ee5ba9发布新会区内各类体育赛事信息及体育新闻信息。热门文章最新文章gh_927e77ee5ba9发布新会区内各类体育赛事信息及体育新闻信息。希望增肌。训练过后无酸痛感是否说明效果不佳？
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以前训练完过后都会，目标肌群都会酸痛1至2天。但是最近练三角肌时，在已经比之前训练加重量的情况下， 练完一点酸痛感都没有。。。这种情况正常么。。。感觉是不是说明效果很小啊。。
感觉训练量还是不小啊 坐姿和站姿杠铃、哑铃上举，站姿提拉、平举各4x12.那个固定的上举的器械（不知叫啥。。。）也4x12。
如果有精彩,励志,有爱的运动及生活类英文视频,请发我.有英字我翻译中字练手玩儿。
引用1楼 @ 发表的:
动作标准
负荷适当
最近很想冲下以前没做的重量，但是难免会变形借力。。
训练量和动作、组数多少没什么关系，关键是对目标肌群的刺激，你训练多久了？
引用3楼 @ 发表的: 训练量和动作、组数多少没什么关系，关键是对目标肌群的刺激，你训练多久了？ 每周三次 大概有4个多月了 当然轮到每个部位 可能就1周只有1次了
MMD
今天刚被史密斯架上的杠铃掉下来打到头
引用3楼 @ 发表的:
训练量和动作、组数多少没什么关系，关键是对目标肌群的刺激，你训练多久了？
这话该怎么理解，和组数及重量没关系吗？
我有时候也很不能理解，那些健身视频里面的人，他们经常用一些轻重量的哑铃在联系，
我就在想那到底能不能起到锻炼肌肉的作用，没想到你这么一说，难不成有道理？
引用4楼 @ 发表的:
每周三次 大概有4个多月了 当然轮到每个部位 可能就1周只有1次了
引用6楼 @ 发表的:
这话该怎么理解，和组数及重量没关系吗？
我有时候也很不能理解，那些健身视频里面的人，他们经常用一些轻重量的哑铃在联系，
我就在想那到底能不能起到锻炼肌肉的作用，没想到你这么一说，难不成有道理？
初学者（通常认为训练时间在一年之内的训练者）应该把精力放在学习每个练习动作的“标准动作”，也就是最大安全范围内的运动轨迹和发力方式，培养目标肌群的“训练感觉”。
而不是盲目的上重量，试想在正确的发力方式还未掌握前，盲目的上重量，不是增加了训练动作的进一步变形，危险系数也大为增加。
当然，在有了一定训练基础后，还是需要不断冲击更大的重量，以让肌肉不断的增长。
三角肌从来不酸痛的路过。。。。
说明你肌肉抗乳酸的能力已经强了很多了，基本很难会有以前那种酸痛感了，除非你很久不练，或者上很大很大的强度。。。。
T-mac is NO.1~
求鸳鸯tmac3,42.5-44.5
我之前练习三角的动作不是很标准，经常练到斜方肌和背部的肌肉。后来看了版主和教练孙的帖子后纠正了动作，注意了细节和动作幅度。一般都是做一定组数胳膊很难再抬起来后，再忍痛加一组推举动作，感觉肌肉已经得到了足够的刺激。奇怪的是拉伸完毕到第二天醒来后，酸痛的依然是斜方肌（我对着镜子练的，动作很标准了），而且会疼两天我郁闷。另外求问三角肌的拉伸办法。。。。
有人尖刻的嘲讽你，你马上尖酸的回敬他。
有人毫无理由的看不起你，你马上轻蔑的鄙视他。
有人在你面前大肆炫耀，你马上加倍证明你更厉害。
你讨厌的那些人，轻易就把你变成你自己最讨厌的那种样子。
这才是“敌人”对你最大的伤害。
引用5楼 @ 发表的:
MMD
今天刚被史密斯架上的杠铃掉下来打到头
居然幸存了？
引用9楼 @ 发表的:
说明你肌肉抗乳酸的能力已经强了很多了，基本很难会有以前那种酸痛感了，除非你很久不练，或者上很大很大的强度。。。。
真的么 但是只有三角肌会这样 练到背部和胸的时候依然每次过后会痛
引用8楼 @ 发表的:
三角肌从来不酸痛的路过。。。。
以前还会痛 现在已麻木。。。胸和背还是会酸痛。。。
引用12楼 @ 发表的:
真的么 但是只有三角肌会这样 练到背部和胸的时候依然每次过后会痛
说明你胸和背上的强度比较大哇
T-mac is NO.1~
求鸳鸯tmac3,42.5-44.5
引用14楼 @ 发表的:
说明你胸和背上的强度比较大哇
恩 背很弱 原来不怎么练。。所以一练就酸痛。。
引用7楼 @ 发表的:
初学者（通常认为训练时间在一年之内的训练者）应该把精力放在学习每个练习动作的“标准动作”，也就是最大安全范围内的运动轨迹和发力方式，培养目标肌群的“训练感觉”。
而不是盲目的上重量，试想在正确的发力方式还未掌握前，盲目的上重量，不是增加了训练动作的进一步变形，危险系数也大为增加。
当然，在有了一定训练基础后，还是需要不断冲击更大的重量，以让肌肉不断的增长。
哦。多谢指导，
那初学者，能练成一定程度上漂亮的肌肉吗？如果我不是走大力士路线的训练方法，
只是想简单塑形，让形体好看，让肌肉结实一点，那初学者该怎么练？
引用16楼 @ 发表的:
哦。多谢指导，
那初学者，能练成一定程度上漂亮的肌肉吗？如果我不是走大力士路线的训练方法，
只是想简单塑形，让形体好看，让肌肉结实一点，那初学者该怎么练？
只是想简单塑形，让形体好看，让肌肉结实一点............这种个人意识形态的东西，很难评断，每个人的标准不一样。
我的建议是：对于健身新人来说,在头五年内基本上不可能找到所谓"适合自己“的训练途径.肌肉训练是有非常客观的规律的,新人或其辅导者只有极尽可能的贴近增肌训练的规律路径方可增肌有成.新人的想法和犹豫往往很多,但80%最终会证明并不切实际.新人只有按部就班,追逐肌肉大量刺激才能逐渐走出自己的路.除非天赋秉异.
引用17楼 @ 发表的:
只是想简单塑形，让形体好看，让肌肉结实一点............这种个人意识形态的东西，很难评断，每个人的标准不一样。
我的建议是：对于健身新人来说,在头五年内基本上不可能找到所谓"适合自己“的训练途径.肌肉训练是有非常客观的规律的,新人或其辅导者只有极尽可能的贴近增肌训练的规律路径方可增肌有成.新人的想法和犹豫往往很多,但80%最终会证明并不切实际.新人只有按部就班,追逐肌肉大量刺激才能逐渐走出自己的路.除非天赋秉异.
好的，知道了，反正我以后也就不管那么多了，尽可能的多练就是，我今天就充分的用
哑铃进行锻炼，100个弯举，100个卧推，100个侧平，肌肉那种酸痛，疲劳感都出来了，
以后就坚持这样练下去，尽可能的刺激肌肉，我以前也纠结于到底什么样的训练计划才
能更好的达到塑形，健身的效果，但是摸索了一顿才发现，还是一力破百计这种方法
最为浅显 ，只要尽力，系统的进行一定的力量训练，就能在客观上达到增肌，塑形的
多谢大神指点~
酸痛感是乳酸堆积导致，练过一段时间以后乳酸就不那么容易堆积在肌肉间了。
要想寻回酸痛感，可停止运动一年，再练，就有了
PG！PG！什么是PG，PG就是屁股，看看人家大胡子，没有屁股，出门你都不好意思和别人说你是PG！
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