{"id":1784,"date":"2021-09-30T16:00:17","date_gmt":"2021-09-30T14:00:17","guid":{"rendered":"https:\/\/speed4fit.pl\/?p=1784"},"modified":"2021-12-12T10:08:56","modified_gmt":"2021-12-12T09:08:56","slug":"doms-slynne-zakwasy-czy-wyznacznik-udanego-treningu","status":"publish","type":"post","link":"https:\/\/speed4fit.pl\/index.php\/2021\/09\/30\/doms-slynne-zakwasy-czy-wyznacznik-udanego-treningu\/","title":{"rendered":"DOMS s\u0142ynne zakwasy, czy to wyznacznik udanego treningu?"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">DOMS znaczy, \u017ce ro\u015bnie? <\/h2>\n\n\n\n<p><strong>DOMS<\/strong> (<em>ang. delayed onset muscle soreness<\/em>), czyli p\u00f3\u017aniona bolesno\u015b\u0107 mi\u0119\u015bniowa jest wynikiem zm\u0119czenia ostrego lokalnego. M\u00f3wimy o niej wtedy, gdy b\u00f3l:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>utrzymuje si\u0119 od 2 do 7 dni<\/li><li>pojawiaj\u0105c si\u0119 na 24 do 48h po odbytym wysi\u0142ku fizycznym.<\/li><\/ul>\n\n\n\n<p>Jest to uboczny efekt &#8222;naprawy&#8221; mikrouszkodze\u0144 w\u0142\u00f3kien mi\u0119\u015bniowych, do kt\u00f3rych dosz\u0142o podczas aktywno\u015bci fizycznej.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Czym objawia si\u0119 DOMS?<\/h3>\n\n\n\n<p>DOMS objawia si\u0119 w postaci sztywno\u015bci staw\u00f3w, obrz\u0119ku i nadwra\u017cliwo\u015bci na dotyk mi\u0119\u015bniowy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Czy mo\u017cemy jako\u015b zapobiec s\u0142ynnym zakwasom?<\/h3>\n\n\n\n<p>Przede wszystkim dzia\u0142ania profilaktyczne:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>rozgrzewka <img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"?\u200d\u2640\ufe0f\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t88\/2\/16\/1f3c3_200d_2640.png\"><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"?\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/tda\/2\/16\/1f3c3.png\"><\/li><li>stopniowe zwi\u0119kszanie obj\u0119to\u015bci lub\/i intensywno\u015bci treningu <img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"?\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t66\/2\/16\/1f90f.png\"><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"?\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/tc3\/2\/16\/1f9b5.png\"><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"?\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/tb\/2\/16\/1f4aa.png\"><\/li><li>rozci\u0105ganie <img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"?\u200d\u2640\ufe0f\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/tb2\/2\/16\/1f9d8_200d_2640.png\"><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"?\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t84\/2\/16\/1f9d8.png\"><\/li><li>odpoczynek, sen, regeneracja <img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"?\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t4e\/2\/16\/1f634.png\"><\/li><li>zbilansowana dieta <img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"?\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/td2\/2\/16\/1f957.png\"><\/li><li>dzia\u0142anie ciep\u0142o-zimno np. naprzemienny strumie\u0144 gor\u0105cej i lodowatej wody pod prysznicem <img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"?\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/te1\/2\/16\/1f4a7.png\"><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"?\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/tb1\/2\/16\/1f6bf.png\"><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"?\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/tb9\/2\/16\/1fa78.png\"><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Wiele czynnik\u00f3w i proces\u00f3w zachodz\u0105cych w naszym organizmie sk\u0142ada si\u0119 na ich wyst\u0105pienie, je\u015bli jednak odczuwasz \u2018zakwasy\u2019 i nie masz silnych objaw\u00f3w b\u00f3lowych &#8211; nie rezygnuj ze swojego treningu! <img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"?\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t18\/2\/16\/1f44a.png\"><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"?\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/tb\/2\/16\/1f4aa.png\"><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator is-style-wide\"\/>\n","protected":false},"excerpt":{"rendered":"<p>DOMS znaczy, \u017ce ro\u015bnie? <a href=\"https:\/\/speed4fit.pl\/index.php\/2021\/09\/30\/doms-slynne-zakwasy-czy-wyznacznik-udanego-treningu\/\" style=\"color:#86DC3D;\">Czytaj dalej >>><\/a><\/p>\n","protected":false},"author":3,"featured_media":250,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","footnotes":""},"categories":[1],"tags":[17,16],"class_list":["post-1784","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bez-kategorii","tag-doms","tag-zakwasy"],"_links":{"self":[{"href":"https:\/\/speed4fit.pl\/index.php\/wp-json\/wp\/v2\/posts\/1784","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/speed4fit.pl\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/speed4fit.pl\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/speed4fit.pl\/index.php\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/speed4fit.pl\/index.php\/wp-json\/wp\/v2\/comments?post=1784"}],"version-history":[{"count":5,"href":"https:\/\/speed4fit.pl\/index.php\/wp-json\/wp\/v2\/posts\/1784\/revisions"}],"predecessor-version":[{"id":1958,"href":"https:\/\/speed4fit.pl\/index.php\/wp-json\/wp\/v2\/posts\/1784\/revisions\/1958"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/speed4fit.pl\/index.php\/wp-json\/wp\/v2\/media\/250"}],"wp:attachment":[{"href":"https:\/\/speed4fit.pl\/index.php\/wp-json\/wp\/v2\/media?parent=1784"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/speed4fit.pl\/index.php\/wp-json\/wp\/v2\/categories?post=1784"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/speed4fit.pl\/index.php\/wp-json\/wp\/v2\/tags?post=1784"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}