{"id":12278,"date":"2021-08-26T08:00:58","date_gmt":"2021-08-26T06:00:58","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=12278"},"modified":"2021-08-19T13:00:28","modified_gmt":"2021-08-19T11:00:28","slug":"ha-begorcsol-a-labad-biciklizes-kozben","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/ha-begorcsol-a-labad-biciklizes-kozben\/","title":{"rendered":"Ha beg\u00f6rcs\u00f6l a l\u00e1bad bicikliz\u00e9s k\u00f6zben"},"content":{"rendered":"

Annak ellen\u00e9re, hogy a g\u00f6rcs mindenki sz\u00e1m\u00e1ra ismer\u0151s vend\u00e9g, nem tudunk r\u00f3la sokat. De azt igen, hogyan mulaszthatod el leggyorsabban!<\/strong><\/p>\n

Forr\u00f3 ny\u00e1ri meleg van, izzadsz, \u00e9s m\u00e1r \u00e9rzed azt a kis bizserg\u00e9st, amit minden bizonnyal g\u00f6rcs fog k\u00f6vetni. Ami a g\u00f6rcs megsz\u00fcntet\u00e9s\u00e9t illeti, nincs hi\u00e1ny a n\u00e9pi gy\u00f3gym\u00f3dokb\u00f3l. A n\u00e9pszer\u0171 megold\u00e1sok k\u00f6z\u00e9 tartozik a savany\u00fas\u00e1gl\u00e9-, ban\u00e1n- vagy must\u00e1rfogyaszt\u00e1s, a ny\u00fajt\u00e1s \u00e9s a kiv\u00e1r\u00e1s is. Vagy megpr\u00f3b\u00e1lhatsz gyorsan bevinni egy kis magn\u00e9ziumot, s\u00f3t, k\u00e1lciumot vagy kinint (ami a mal\u00e1ria ellenszere).<\/p>\n

Az igazs\u00e1g az, hogy b\u00e1r a tud\u00f3sok t\u00f6bb mint 50 \u00e9ve tanulm\u00e1nyozz\u00e1k a g\u00f6rcs\u00f6ket, m\u00e9g mindig nem \u00e9rtj\u00fck teljesen a jelens\u00e9get. Azt tudjuk, hogy vannak, akik hajlamosak r\u00e1, \u00e9s vannak, akik szinte soha nem tal\u00e1lkoznak vele. Versenyek sor\u00e1n gyakoribbak, \u00edgy a t\u00falterhel\u00e9s logikus magyar\u00e1zat lehet. Az is t\u00f6bb mint val\u00f3sz\u00edn\u0171, hogy a t\u00e1pl\u00e1lkoz\u00e1s bizonyos emberek eset\u00e9n szerepet j\u00e1tszik gyakoris\u00e1gukban.<\/p>\n

Ha bicikliz\u00e9s k\u00f6zben szokott g\u00f6rcs\u00f6lni a l\u00e1bad (vagy m\u00e1s testr\u00e9szed), az k\u00f6nnyen elronthatja az \u00e9lm\u00e9nyt, de van n\u00e9h\u00e1ny ir\u00e1nymutat\u00e1sunk, ami seg\u00edthet a probl\u00e9m\u00e1n. \u00cdme, \u00f6t tipp, hogyan akad\u00e1lyozhatod meg, hogy a l\u00e1bg\u00f6rcs t\u00f6nkretegye az utat!<\/p>\n

Ne ess t\u00falz\u00e1sba az elektrolitokkal!<\/strong><\/h2>\n
\"\"<\/a>
Fot\u00f3: Brian Barnhart<\/figcaption><\/figure>\n

Sokan mondj\u00e1k, hogy az elektrolitok hi\u00e1nya a g\u00f6rcs\u00f6k egyik oka lehet, mivel az izom\u00f6sszeh\u00faz\u00f3d\u00e1sban, a folyad\u00e9kegyens\u00falyban \u00e9s az idegrendszer reakci\u00f3iban is szerepet j\u00e1tszanak. Erre azonban nem az a megold\u00e1s, hogy \u201et\u00f6bbet kell bel\u0151l\u00fck bevinni.\u201d<\/p>\n

A n\u00e1trium p\u00e9ld\u00e1ul egy kulcsfontoss\u00e1g\u00fa elektrolit, \u00e9s gyakran felmer\u00fcl a g\u00f6rcs\u00f6kr\u0151l sz\u00f3l\u00f3 anyagokban, de val\u00f3j\u00e1ban kev\u00e9s tudom\u00e1nyos bizony\u00edt\u00e9k t\u00e1masztja al\u00e1, hogy az alacsony bevitel g\u00f6rcs\u00f6ket okoz. Egy tanulm\u00e1nyban \u00f6sszehasonl\u00edtottak 15 olyan fut\u00f3t, aki tapasztalt g\u00f6rcs\u00f6ket egy maraton sor\u00e1n, 67 olyannal, aki nem, \u00e9s nem tal\u00e1ltak szignifik\u00e1ns k\u00fcl\u00f6nbs\u00e9get a n\u00e1trium-szintj\u00fckben.<\/p>\n

Egy m\u00e1sik lehets\u00e9ges b\u0171n\u00f6s a magn\u00e9zium, hiszen ez is szerepet j\u00e1tszik az izom\u00f6sszeh\u00faz\u00f3d\u00e1sokban. Hi\u00e1nya val\u00f3ban g\u00f6rcs\u00f6kh\u00f6z vezethet, azonban ritka, hogy ennyire kev\u00e9s lenne bel\u0151le a szervezet\u00fcnkben. A Hawaii Ironman r\u00e9sztvev\u0151ivel v\u00e9gzett kutat\u00e1s sor\u00e1n nem seg\u00edtett a g\u00f6rcs\u00f6k\u00f6n a plusz magn\u00e9zium.<\/p>\n

V\u00e9g\u00fcl pedig besz\u00e9lj\u00fcnk a k\u00e1liumban gazdag ban\u00e1nr\u00f3l. Ism\u00e9telten azt kell mondjuk, hogy nincs elegend\u0151 bizony\u00edt\u00e9k arra, hogy a k\u00e1liumhi\u00e1ny g\u00f6rcs\u00f6kh\u00f6z vezet. Ezen k\u00edv\u00fcl pedig a hi\u00e1ny \u00e1ltal\u00e1ban hossz\u00fa ideig tart\u00f3 h\u00e1ny\u00e1sb\u00f3l, kr\u00f3nikus hasmen\u00e9sb\u0151l fakad, nem pedig izzad\u00e1sb\u00f3l.<\/p>\n

De az\u00e9rt n\u00f6veld a n\u00e1triumbevitelt!<\/strong><\/h2>\n
\"\"<\/a>
Fot\u00f3: Trevor Raab<\/figcaption><\/figure>\n

A legt\u00f6bb ember t\u00f6bb mint el\u00e9g s\u00f3t bevisz napi \u00e9tkez\u00e9sei sor\u00e1n, de a sportol\u00f3k kiv\u00e9telt k\u00e9pezhetnek ez al\u00f3l. K\u00fcl\u00f6n\u00f6sen akkor kell erre figyelni, ha er\u0151sen izzadsz. A napi 2-3 kil\u00f3 verejt\u00e9kveszt\u00e9s n\u00e1triumhi\u00e1nyhoz vezethet, ha az \u00e9trended is alacsony n\u00e1triumtartalm\u00fa, \u00e9s mivel ez a t\u00e1panyag is szerepet j\u00e1tszik az izom\u00f6sszeh\u00faz\u00f3d\u00e1sokban, nem z\u00e1rhatjuk ki, hogy hi\u00e1nya g\u00f6rcs\u00f6ket okoz.<\/p>\n

Ha szeretn\u00e9d kipip\u00e1lni ezt a lehet\u0151s\u00e9get, adj hozz\u00e1 a mindennapi \u00e9trendedhez 1500-2000 mg n\u00e1triumot \u00e9s figyeld, hogy enyh\u00fclnek-e a g\u00f6rcseid. K\u00e9t h\u00e9tig tarts pr\u00f3baid\u0151szakot, ennyi id\u0151 alatt nem fog gondot okozni a plusz bevitel.<\/p>\n

Ha k\u00e9t h\u00e9t alatt nem tapasztalsz v\u00e1ltoz\u00e1st, akkor nyilv\u00e1n nem a n\u00e1trium volt a b\u0171n\u00f6s, \u00e9s visszat\u00e9rhetsz a kor\u00e1bbi bevitt mennyis\u00e9ghez.<\/p>\n

Ny\u00fajts!<\/strong><\/h2>\n

A v\u00e1dlig\u00f6rcs enyh\u00edthet\u0151, ha fel\u00e1llsz a nyeregben \u00e9s a ped\u00e1lra l\u00e9pve lenyomod a sarkad. Ha a combod g\u00f6rcs\u00f6l, sz\u00e1llj le \u00e9s h\u00fazd fel a t\u00e9rded magasra! Mindig azt az izmot pr\u00f3b\u00e1ld megny\u00fajtani, ami \u00e9ppen g\u00f6rcs\u00f6l.<\/p>\n

Hidrat\u00e1lj!<\/strong><\/h2>\n
\"\"<\/a>
Fot\u00f3: Brian Barnhart<\/figcaption><\/figure>\n

\u00dagy t\u0171nik, a megfelel\u0151 hidrat\u00e1l\u00e1s n\u00e9h\u00e1ny embern\u00e9l seg\u00edt megel\u0151zni a g\u00f6rcs\u00f6l\u00e9st, m\u00e9g ha nincs is erre tudom\u00e1nyos bizony\u00edt\u00e9k. Ak\u00e1rhogy is, a hidrat\u00e1l\u00e1s mindig kulcsfontoss\u00e1g\u00fa a teljes\u00edtm\u00e9ny\u00fcnk sz\u00e1mos aspektus\u00e1t n\u00e9zve, sz\u00f3val igy\u00e1l sok-sok vizet!<\/p>\n

Ne fesz\u00edtsd t\u00fal a h\u00fart!<\/strong><\/h2>\n
\"\"<\/a>
Fot\u00f3: Brian Barnhart<\/figcaption><\/figure>\n

Val\u00f3sz\u00edn\u0171leg van k\u00f6ze a g\u00f6rcs\u00f6l\u00e9snek a t\u00falzott meger\u0151ltet\u00e9shez, ez\u00e9rt azt javasoljuk, hogy ne menj olyan t\u00far\u00e1kra, amikre nem vagy felk\u00e9sz\u00fclve! Ne n\u00f6veld a neh\u00e9zs\u00e9gi szintet sem id\u0151ben, sem t\u00e1vols\u00e1gban hetente 10%-n\u00e1l t\u00f6bbel!<\/p>\n

Bor\u00edt\u00f3k\u00e9p: Brian Barnhart<\/em><\/p>\n

Forr\u00e1s: <\/em>bicycling.com<\/em><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Annak ellen\u00e9re, hogy a g\u00f6rcs mindenki sz\u00e1m\u00e1ra ismer\u0151s vend\u00e9g, nem tudunk r\u00f3la sokat. De azt igen, hogyan mulaszthatod el leggyorsabban!<\/p>\n","protected":false},"author":71,"featured_media":12279,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-12278","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nHa beg\u00f6rcs\u00f6l a l\u00e1bad bicikliz\u00e9s k\u00f6zben - \u0160koda We Love Cycling - Magyarorsz\u00e1g<\/title>\n<meta name=\"description\" content=\"Annak ellen\u00e9re, hogy a g\u00f6rcs mindenki sz\u00e1m\u00e1ra ismer\u0151s vend\u00e9g, nem tudunk r\u00f3la sokat. 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