{"id":239181,"date":"2020-12-10T08:29:00","date_gmt":"2020-12-10T07:29:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=239181"},"modified":"2022-09-22T15:38:09","modified_gmt":"2022-09-22T13:38:09","slug":"je-res-da-misice-hitreje-rastejo-ce-bolijo","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/je-res-da-misice-hitreje-rastejo-ce-bolijo\/","title":{"rendered":"Je res, da mi\u0161ice hitreje rastejo, \u010de bolijo?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/je-res-da-misice-hitreje-rastejo-ce-bolijo\/#Kako_misice_rastejo\" title=\"Kako mi\u0161ice rastejo?\">Kako mi\u0161ice rastejo?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/je-res-da-misice-hitreje-rastejo-ce-bolijo\/#Bolecine_v_misicah_po_treningu_in_rast_misic\" title=\"Bole\u010dine v mi\u0161icah po treningu in rast mi\u0161ic\">Bole\u010dine v mi\u0161icah po treningu in rast mi\u0161ic<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Se vam je \u017ee zgodilo, da ste naslednji dan po treningu hodili kot Bambi in ste se med sedenjem in sestopanjem s strani\u0161\u010dne \u0161koljke morali dr\u017eati stene? <strong>Bole\u010dine v mi\u0161icah<\/strong> so pogosto <strong>zakasnela posledica vadbe<\/strong>. Mnogi to \u0161tejejo za znak pravilne vadbe , z bole\u010dino pa prihaja tudi <strong>zadovoljstvo nad napredkom<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudi vi ste morda \u017ee bili del razprave, kot je: <em>\u201cno, v\u010deraj sem se \u010disto uni\u010dil, niti roke ne morem dvigniti.\u201d<\/em> Mislim, da pri\u010dakovani odziv ni ob\u017ealovanje, temve\u010d zmajanje z glavo in priznanje. Je res nujno, da vas <strong>mi\u0161ice bolijo za napredek in rast<\/strong>? Ali vadbe brez tega niso premalo? V tem \u010dlanku boste izvedeli vse potrebno o <strong>dejavnikih, ki vplivajo na rast mi\u0161ic, o zapoznelih bole\u010dinah v mi\u0161icah<\/strong> in njihovem pomenu za <strong>izgradnjo mi\u0161i\u010dne mase.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_misice_rastejo\"><\/span><strong>Kako mi\u0161ice rastejo?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Mi\u0161i\u010dna hipertrofija<\/strong><\/h3>\n\n\n\n<p>Ena od <strong>izjemnih lastnosti<\/strong> \u010dlove\u0161kega telesa je njegova <strong>prilagodljivost<\/strong>, kar velja tudi za mi\u0161ice. S spremembo \u017eivljenjskega sloga lahko <strong>mi\u0161i\u010dno tkivo raste<\/strong>, \u010deprav vsak od nas mi\u0161ice gradi druga\u010de in v svojem tempu. Z <strong>vadbo za mo\u010d<\/strong> izzovemo potrebo telesa po prilagoditvi, kar vodi do <strong>mi\u0161i\u010dne hipertrofije.<\/strong> Hipertrofija je <strong>pove\u010danje tkiva ali organa zaradi pove\u010danja njegovih celic.<\/strong> Dviganje te\u017ekih ute\u017ei je eden najpogostej\u0161ih na\u010dinov za pove\u010danje in oblikovanje mi\u0161ic. Obstajata <strong>dve vrsti<\/strong> mi\u0161i\u010dne <strong>hipertrofije \u2013 miofibrilarna in sarkoplazmi\u010dna<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/typy-svalovej-hypertrofie-1124x749.jpg\" alt=\"Mi\u0161i\u010dna hipertrofija\" class=\"wp-image-181034\" width=\"843\" height=\"562\" title=\"Mi\u0161i\u010dna hipertrofija\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/typy-svalovej-hypertrofie-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/typy-svalovej-hypertrofie-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/typy-svalovej-hypertrofie-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/typy-svalovej-hypertrofie-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Pri <strong>miofibrilarni hipertrofiji se mi\u0161i\u010dno tkivo pove\u010da<\/strong>, natan\u010dneje <strong>miofibrili<\/strong> \u2013 <strong>kontrakcijski del<\/strong>. Brez tega gibanje ne bi bilo mogo\u010de in u\u010dinek miofribrilarne hipertropije pove\u010da mo\u010d in hitrost. To je posledica <strong>pove\u010danja miofibril v mi\u0161ici<\/strong>, kar bo pove\u010dalo <strong>mo\u010d in gostoto vlaken<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druga vrsta hipertrofije je <strong>sarkoplazmatska<\/strong>, kar <strong>pove\u010da shranjevanje energije in vzdr\u017eljivost<\/strong>. Med snopi mi\u0161i\u010dnih tkiv je <strong>sarkoplazma, teko\u010dina<\/strong>, ki <strong>zapolni prostor med tkivi v mi\u0161icah<\/strong>. Med sarkoplazmi\u010dno hipertrofijo se <strong>koli\u010dina te teko\u010dine v mi\u0161icah pove\u010da<\/strong>. Mi\u0161ice so videti ve\u010dje, vendar ta vrsta <strong>ne povzro\u010da rasti tkiva ali mo\u010di<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[2] [3]<\/span><\/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\"><strong>Kaj vpliva na rast mi\u0161ic?<\/strong><\/h3>\n\n\n\n<p>\u010clove\u0161tvo se ukvarja z odgovori na to vpra\u0161anje \u017ee dolga leta in vedenje, da <strong>mo\u010d raste z dvigovanjem te\u017ekih ute\u017ei<\/strong>, je znano \u017ee od nekdaj. \u010ce ste si ob tem predstavljali srednji vek ali 17. stoletje, boste morda presene\u010deni. Dvigovanje te\u017ekih ute\u017ei gre precej dlje in eden od \u201cpionirjev\u201d je bil <strong>Millon iz Crotona<\/strong>. Njegov trening bi zagotovo o\u010daral \u0161tevilne bodybuilderje tudi danes. Millon je bil <strong>starodavni rokoborec in je na olimpijskih igrah zmagal 6-krat zapored<\/strong>. V \u010dem je bila njegova skrivnost? <strong>Dvignil<\/strong> in na ramenih je nosil <strong>novorojeno tele<\/strong>. To je po\u010del ve\u010d kot 4 leta in <strong>tele je zraslo v odraslega vola<\/strong>. Vadba s teletom je bila pravzaprav <strong>vaja za mo\u010d<\/strong>, zahvaljujo\u010d rasti \u017eivali se <strong>pove\u010da tudi obremenitev<\/strong>, kar je privedlo do <strong>pove\u010danja mi\u0161i\u010dne mase rokoborca<\/strong>. Ta zgodba je stara pribli\u017eno <strong>2600 let<\/strong> in od takrat se je znanje o delovanju mi\u0161ic zelo spremenilo. <span style=\"color:#ff6600\" class=\"tadv-color\">[4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Proces mi\u0161i\u010dne rasti<\/strong> lahko razdelimo <strong>na tri stopnje<\/strong> \u2013 od dra\u017eljaja do spremembe sinteze mi\u0161i\u010dnih beljakovin. Postopek je razdeljen na <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>za\u010detni dra\u017eljaj,<\/strong><\/li><li><strong>molekularna signalizacija,<\/strong><\/li><li><strong>sinteza mi\u0161i\u010dnih beljakovin.<\/strong><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/\u010do-ovplyv\u0148uje-rast-svalov-1124x747.jpg\" alt=\"Kaj vpliva na rast mi\u0161ic?\" class=\"wp-image-180968\" width=\"843\" height=\"560\" title=\"Kaj vpliva na rast mi\u0161ic?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-ovplyv\u0148uje-rast-svalov-1124x747.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-ovplyv\u0148uje-rast-svalov-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-ovplyv\u0148uje-rast-svalov-1536x1021.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-ovplyv\u0148uje-rast-svalov.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Druga stopnja<\/strong> je <strong>molekularna signalizacija<\/strong>, <strong>poti se aktivirajo<\/strong> z vadbo in sodelujejo pri <strong>pove\u010danju sinteze mi\u0161i\u010dnih beljakovin<\/strong>. Signali povzro\u010dijo <strong>za\u010dasno pove\u010danje hitrosti sinteze beljakovin v mi\u0161icah<\/strong>. Preprosto povedano, ko za\u010dnete z vadbo, se pove\u010da napetost in spro\u017ei signale, ki povzro\u010dijo <strong>ve\u010djo stopnjo sinteze beljakovin<\/strong>. Ko gre za <strong>bole\u010dine v mi\u0161icah<\/strong>, nas ve\u010dinoma zanima <strong>prva to\u010dka \u2013 za\u010detni dra\u017eljaj.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po mnenju znanstvenikov <strong>za\u010detni dra\u017eljaj vklju\u010duje 3 dejavnike<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[4] [6]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Mehanski stres<\/strong><\/li><li><strong>Presnovni stres<\/strong><\/li><li><strong>Po\u0161kodba mi\u0161ic<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Med mehansko napetostjo v mi\u0161icah pride do <strong>mehanskih sprememb<\/strong>, pa tudi <strong>kemi\u010dnih<\/strong>. Napetost je vklju\u010dena v <strong>proces celi\u010dne signalizacije<\/strong>, ki vklju\u010duje beljakovine, imenovane <strong>mTOR<\/strong> (mehani\u010dni cilj rapamicina). V telesu ima <strong>mTOR<\/strong> funkcije <strong>usklajevanja metabolizma in rasti evkariontskih celic z vlo\u017eki v okolje, kot so rastni dejavniki in hranila<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[12] [13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Drugi dejavnik je <strong>presnovni stres<\/strong>, ki je vklju\u010den v rast mi\u0161ic zaradi <strong>tvorbe presnovkov v krvi<\/strong>. Obstaja ve\u010d tak\u0161nih, ki vklju\u010dujejo <strong>kreatin, laktat<\/strong> in <strong>anorganski fosfat<\/strong>. Kopi\u010denje stranskih produktov lahko povzro\u010di tako imenovano <strong>\u201cotekanje celic\u201d<\/strong> \u2013 pove\u010danje vode v mi\u0161icah. To je drugo ime za <strong>znotrajceli\u010dno hidracijo<\/strong> in v skladu s \u0161tevilnimi raziskavami je \u201cotekanje\u201d mogo\u010de nadzorovati s hidracijo, kar <strong>pove\u010da sintezo beljakovin<\/strong> in <strong>zmanj\u0161a proteolizo<\/strong> (razgradnjo beljakovin). <span style=\"color:#ff6600\" class=\"tadv-color\">[12] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Po\u0161kodba mi\u0161ic<\/strong> je v bistvu <strong>vnetna reakcija<\/strong>, pri kateri ve\u010d vrst <strong>belih krvnih celic<\/strong> pride v po\u0161kodovan del mi\u0161ice, da poskrbi za <strong>ne\u017eelene del\u010dke<\/strong>. Kot rezultat spro\u0161\u010danja belih krvnih celic se spro\u017ei proces, povezan z rastjo <strong>\u201csatelitskih celic\u201d<\/strong>. Te se aktivirajo z vadbo in njihova vloga je, da se ve\u017eejo na mi\u0161ice in tako <strong>podpirajo obnovo in rast mi\u0161i\u010dnih tkiv<\/strong>. S tega vidika lahko ugotovimo, da ima <strong>po\u0161kodba<\/strong> dolo\u010den <strong>u\u010dinek tudi na rast mi\u0161ic<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/\u010do-ovplyv\u0148uje-svalov\u00fa-hypertrofiu-1124x749.jpg\" alt=\"Kaj vpliva na mi\u0161i\u010dno hipertrofijo\" class=\"wp-image-181087\" width=\"843\" height=\"562\" title=\"Kaj vpliva na mi\u0161i\u010dno hipertrofijo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-ovplyv\u0148uje-svalov\u00fa-hypertrofiu-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-ovplyv\u0148uje-svalov\u00fa-hypertrofiu-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-ovplyv\u0148uje-svalov\u00fa-hypertrofiu-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-ovplyv\u0148uje-svalov\u00fa-hypertrofiu-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Mehanski stres<\/strong> je <strong>trening z ute\u017emi<\/strong>, ko so mi\u0161ice pod stresom in je rezultat treninga <strong>mi\u0161i\u010dna po\u0161kodba<\/strong>. Raztrganje mi\u0161ic vodi v <strong>bole\u010dine v mi\u0161icah po treningu<\/strong>, torej do <strong>zapoznelih bole\u010din v mi\u0161icah (DOMS<\/strong> \u2013 Delayed Onset Muscle Soreness). <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bolecine_v_misicah_po_treningu_in_rast_misic\"><\/span>Bole\u010dine v mi\u0161icah po treningu in rast mi\u0161ic<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Kaj je DOMS?<\/strong><\/h3>\n\n\n\n<p>Okraj\u0161ava DOMS pomeni <strong>rezultat vadbe ali druge telesne aktivnosti<\/strong>, med katero nastanejo razpoke na mi\u0161i\u010dnem tkivu. Po mnenju znanstvenikov se <strong>zapoznele bole\u010dine v mi\u0161icah<\/strong> pojavijo <strong>12 \u2013 24 ur po vadbi<\/strong> in dose\u017eejo vrhunec prvi do tretji dan. Vsak od nas ima druga\u010dno telo in zato imajo tudi <strong>bole\u010dine v mi\u0161icah razli\u010dno trajanje<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017de nekaj mesecev, morda let, redno telovadite, zato ne \u010dutute ve\u010d toliko bole\u010din v mi\u0161icah. Ali to pomeni, da delate kaj narobe? <strong>DOMS prizadene predvsem dve skupini ljudi<\/strong> \u2013 <strong>za\u010detnike<\/strong> in <strong>ljudi, ki so spremenili svoj trening<\/strong>. Zagotovo se spomnite, da so vas na za\u010detku redno bolele mi\u0161ice in so nato bole\u010dine s\u010dasoma za\u010dele izginjati. Sprememba vadbe povzro\u010di spremembo napetosti in tudi vi\u0161ji prilagoditveni odziv. S spremembo vadbe ste presenetili mi\u0161ice, ki se lahko odzovejo tako, da vas bolijo mi\u0161ice. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kot smo \u017ee omenili, se <strong>bole\u010dine v mi\u0161icah po treningu lahko razlikujejo<\/strong>. Glavni simptomi so <strong>bole\u010de in otrdele mi\u0161ice<\/strong>. So tudi simptomi, na katere mora biti \u010dlovek <strong>previden<\/strong>, na primer <strong>zmanj\u0161an obseg gibanja mi\u0161ic<\/strong>, <strong>otekanje mi\u0161ic<\/strong> ali <strong>ob\u010dutljivost na dotik<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[7] [9]<\/span><\/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\"><strong>Ali mi\u0161ice po bole\u010dinah rastejo?<\/strong><\/h3>\n\n\n\n<p>Po uvodnih poglavjih preidemo na klju\u010dno vpra\u0161anje \u2013 ali so bole\u010dine v mi\u0161icah koristne za rast mi\u0161ic ali sploh niso povezane z izgradnjo mi\u0161ic? Pri\u010dakovanje bole\u010dine v mi\u0161icah pri ve\u010dji te\u017ei ali intenzivnosti lahko logi\u010dno spro\u017ei odziv telesa. Nasprotno, <strong>med redno vadbo<\/strong> z enako intenzivnostjo <strong>bole\u010dine v mi\u0161icah sploh ni treba zaznati<\/strong>. <strong>Telo se nagiba k prilagajanju<\/strong> na pove\u010dano obremenitev. \u010ce torej nekaj mesecev redno vadite, se bo telo navadilo. Bi se vam zdelo smiselno, da bi vas ob enakih te\u017eah in na\u010drtu vadbe ves \u010das bolele enake mi\u0161ice? <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/\u010do-je-to-DOMS-1124x1124.jpg\" alt=\"Kako dolgo trajajo bole\u010dine v mi\u0161icah\" class=\"wp-image-181074\" width=\"843\" height=\"843\" title=\"Kako dolgo trajajo bole\u010dine v mi\u0161icah\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-je-to-DOMS-1124x1124.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-je-to-DOMS-400x400.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-je-to-DOMS-150x150.jpg 150w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-je-to-DOMS-1536x1536.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-je-to-DOMS-2048x2048.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Drugo pomembno dejstvo je, da <strong>bole\u010dine v mi\u0161icah<\/strong> <strong>ne vplivajo na vse mi\u0161i\u010dne dele enako<\/strong>. Primeri so <strong>podlakti in deltoidne mi\u0161ice<\/strong> (ramena), ki jih lahko trenirate in <strong>redko povzro\u010dajo tiste tipi\u010dne zapoznele bole\u010dine v mi\u0161icah<\/strong>. To potrjuje tudi <strong>raziskava iz leta 2013<\/strong>, v kateri je bilo ugotovljeno, da <strong>bole\u010dine v deltoidnih mi\u0161icah<\/strong> niso enake bole\u010dinam v <strong>bicepsu<\/strong> ali <strong>nogah<\/strong>. Gotovo ste se spomnili zadnjega dneva treninga nog in nadaljnega sprehoda po stopnicah. Verjetno je nekaj na tem. <span style=\"color:#ff6600\" class=\"tadv-color\">[6] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/rast\u00fa-po-svalovici-svaly-1124x749.jpg\" alt=\"vadba z bole\u010dinami v mi\u0161icah\" class=\"wp-image-181020\" width=\"843\" height=\"562\" title=\"vadba z bole\u010dinami v mi\u0161icah\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rast\u00fa-po-svalovici-svaly-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rast\u00fa-po-svalovici-svaly-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rast\u00fa-po-svalovici-svaly-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rast\u00fa-po-svalovici-svaly-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Tri razli\u010dne raziskave<\/strong> iz leta<strong> 2010 in 2012<\/strong> so prou\u010devale povezavo med <strong>bole\u010dino v mi\u0161icah in rastjo mi\u0161ic<\/strong>. <strong>Raziskava iz leta 2010<\/strong> se je osredoto\u010dila na vpliv 20-dnevne intenzivno vadbe in ugotovila <strong>pove\u010danje mi\u0161i\u010dne \u0161kode<\/strong>, povezane z zmanj\u0161anim po\u010ditkom. Posledica? Privedlo je do <strong>izgube mo\u010di<\/strong>. Glede na premiso mi\u0161ic po bole\u010dinah bi moral biti rezultat videti ravno nasprotno. Ena od <strong>raziskav iz leta 2012<\/strong> navaja, da se je <strong>mi\u0161i\u010dna aktivacija zmanj\u0161ala<\/strong> zaradi bole\u010din v mi\u0161icah iz prej\u0161njega treninga. Ponovno, druga\u010den rezultat. Najbolj zanimiv zaklju\u010dek je sklenila \u0161e ena <strong>raziskava iz leta 2012<\/strong>, ki je preu\u010devala <strong>funkcionalnost razbolenih mi\u0161ic. <\/strong>Tako kot prej\u0161nje omenjene \u0161tudije je tudi tukaj zaklju\u010dek verjetno presenetljiv, ker je bilo ugotovljeno <strong>50-odstotno zmanj\u0161anje mo\u010di<\/strong> v preu\u010devani mi\u0161ici. Verjetno obstaja ve\u010d raziskav, ki se osredoto\u010dajo na omenjeno ali podobno temo, toda trije neodvisni viri vodijo do istega zaklju\u010dka \u2013 <strong>mi\u0161ice po bole\u010dinah ne rastejo hitreje<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/svalovica-a-rast-svalov-1124x749.jpeg\" alt=\"bole\u010dine v mi\u0161icah in rast mi\u0161ic\" class=\"wp-image-181007\" width=\"843\" height=\"562\" title=\"bole\u010dine v mi\u0161icah in rast mi\u0161ic\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/svalovica-a-rast-svalov-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/svalovica-a-rast-svalov-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/svalovica-a-rast-svalov-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/svalovica-a-rast-svalov-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Po drugi strani pa obstaja <strong>raziskava iz leta 2010<\/strong>, ki navaja, da lahko <strong>bole\u010dine v mi\u0161icah do neke mere prispevajo k rasti mi\u0161ic<\/strong>. <strong>Powerlifterji<\/strong> med vadbo uporabljajo <strong>velike ute\u017ei<\/strong> in njihovi odmori so dalj\u0161i. Po drugi strani pa obstajajo <strong>bodybuilderji<\/strong> s <strong>povpre\u010dnimi ute\u017emi<\/strong> in kraj\u0161imi odmori med serijami. <strong>Ni zelo jasno, katera mo\u017enost je bolj\u0161a<\/strong> za hipertrofijo mi\u0161ic, \u010deprav se obe vrsti dobro obneseta. Kot smo \u017ee omenili, so poleg presnovnega stresa in mehani\u010dnega pritiska prisotne tudi <strong>po\u0161kodbe mi\u0161ic med rastjo<\/strong>. Po\u0161kodbe mi\u0161ic zato niso <strong>izrecni pogoj za napredek<\/strong> pri gradnji mi\u0161ic, saj tudi <strong>vadba brez bole\u010din v mi\u0161icah povzro\u010da rast mi\u0161ic<\/strong>. \u010ce povzamemo, <strong>\u201cmo\u010dne bole\u010dine v mi\u0161icah\u201d<\/strong> ne pomenijo <strong>ve\u010djega napredka<\/strong> pri gradnji mi\u0161ic, <strong>nasprotno<\/strong> pa zelo malo ali ni\u010d bole\u010din v mi\u0161icah ne pomeni po\u010dasnega napredka. Na bole\u010dine v mi\u0161icah vplivajo tudi <strong>genetika, prehrana, program vadbe<\/strong> in <strong>regeneracija<\/strong>. \u010ce se va\u0161 prijatelj pona\u0161a z noro bole\u010dino v mi\u0161icah, <strong>tega ni treba neposredno povezati z bolj\u0161o izgradnjo mi\u0161ic<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[10] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obstajajo tudi drugi dokazi o odnosu, ali bolje re\u010deno \u201cne-odnosu\u201d med mi\u0161icami in bole\u010dinami <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>me\u010da in ramena<\/strong> napredujejo tudi <strong>brez ve\u010djih bole\u010din v mi\u0161icah.<\/strong><\/li><li><strong>Neredna vadba<\/strong> povzro\u010di manj\u0161i napredek mi\u0161ic in <strong>ve\u010d mi\u0161i\u010dnih bole\u010din<\/strong>.<\/li><li>Ko se <strong>pogostost<\/strong> vadbe pove\u010duje, se bole\u010dine v mi\u0161icah zmanj\u0161ujejo in to lahko <strong>spodbudi rast mi\u0161ic<\/strong>.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/vplyv-svalovice-na-svaly-1124x750.jpg\" alt=\"vpliv bole\u010din na mi\u0161ice\" class=\"wp-image-181048\" width=\"843\" height=\"563\" title=\"vpliv bole\u010din na mi\u0161ice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/vplyv-svalovice-na-svaly-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/vplyv-svalovice-na-svaly-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/vplyv-svalovice-na-svaly-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/vplyv-svalovice-na-svaly-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Preprosto povedano, bole\u010dina v mi\u0161icah, ki traja 2 dni, ne pomeni dvojnega napredka. Vsakega treninga ni smiselno &#8220;forsirati&#8221;, \u010de ne morete niti dvigniti steklenico vode ali vstati s stola. Rednost in razumen pristop k vadbi sta klju\u010dnega pomena, kajti pretirane ideje lahko hitro predstavljajo pot do po\u0161kodb. Vas mi\u0161ice ne bolijo? Bodite sre\u010dni, drugi se teh bole\u010din posku\u0161ajo znebiti.<\/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\"><strong>Kako se znebiti bole\u010din v mi\u0161icah?<\/strong><\/h3>\n\n\n\n<p>Cilj ve\u010d \u0161portnikov je, da po treningu \u010dutijo bole\u010dine v mi\u0161icah. To je tudi poglavje za tiste z rednimi bole\u010dinami v mi\u0161icah in bi z veseljem sprejeli nasvete, kako se jih znebiti. Za podporo zmanj\u0161anju bole\u010din v mi\u0161icah smo izbrali ve\u010d nasvetov in trikov, od obi\u010dajnih do netradicionalnih <span style=\"color:#ff6600\" class=\"tadv-color\">[7] [15] [16]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Hidracija<\/strong> \u2013 pitje vode <strong>pred, med in po vadbi<\/strong> je po raziskavi vplivalo na mo\u0161ke, ki vadijo v vro\u010dem in vla\u017enem okolju. Ne glede na to, ali imate raje klimatiziran fitnes ali tek v parku, vam teko\u010dine pomagajo, da se znebite bole\u010din v mi\u0161icah.<\/li><li><strong>Masa\u017ea<\/strong> \u2013 v skladu z raziskavo iz leta 2012 masa\u017ea po treningu u\u010dinkovito deluje proti bole\u010dinam v mi\u0161icah. Poleg tega <strong>pomaga pri popravilu in delovanju celic<\/strong>. V zadnjem \u010dasu tudi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/masazni-valj\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">masa\u017eni valj<\/a> spada med najbolj priljubljene masa\u017ene naprave. Je odli\u010den in nezahteven na\u010din<strong> avtomasa\u017ee,<\/strong>zahvaljujo\u010d kateremu boste <strong>zmanj\u0161ali otekanje mi\u0161ic in pospe\u0161ili njihovo celjenje<\/strong>. Naj vas bole\u010dina med masa\u017eo ne odvrne!<\/li><li><strong>Kava<\/strong> \u2013 pozitiven u\u010dinek kave na bole\u010dine v mi\u0161icah je dokazalo \u017ee ve\u010d raziskav. Rezultati ene od njih celo navajajo <strong>48-odstotno zmanj\u0161anje zapoznele bole\u010dine v mi\u0161icah<\/strong>. Poleg tega vas lahko k drugim pribli\u017ea tudi druga korist <a href=\"https:\/\/gymbeam.si\/kofein\" class=\"ek-link\">kofeina<\/a>, njegova <strong>analgeti\u010dna lastnost<\/strong>.<\/li><li><strong>\u010ce\u0161nje<\/strong> \u2013 sve\u017ee ali v obliki soka, \u010de\u0161nje vsebujejo <strong>antioksidante in protivnetne snovi<\/strong>. Poskusite nekaj dni piti \u010de\u0161njev sok kot <strong>\u201czdravilo za bole\u010dine v mi\u0161icah\u201d<\/strong>.<\/li><li><strong>Ne pretiravajte<\/strong> \u2013 ta nasvet se morda sli\u0161i \u010dudno, a ve\u010dje spremembe v vadbi so pogosto razlog za bole\u010dine v mi\u0161icah. Intenzivnost vadbe postopoma pove\u010dujte, da lahko bolje <strong>prepre\u010dite zapoznele bole\u010dine v mi\u0161icah<\/strong>, hkrati pa pove\u010date varnost med vadbo. Pri <strong>gradnji mi\u0161ic in mo\u010di<\/strong>gre tudi za <strong>potrpljenje.<\/strong><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Se spra\u0161ujete, kako najbolje <strong>regenerirati svoje telo in se znebiti bole\u010din v mi\u0161icah<\/strong>? Vse pomembno najdete v na\u0161em \u010dlanku \u2013 <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/tehnike-za-regeneracijo-bolecine-v-misicah-in-utrujenost-po-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Tehnike za regeneracijo, zmanj\u0161evanje bole\u010din v mi\u0161icah in utrujenosti po vadbi<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/ako-sa-zbavi\u0165-svalovice-1124x749.jpg\" alt=\"kako se znebiti bole\u010din v mi\u0161icah\" class=\"wp-image-181061\" width=\"843\" height=\"562\" title=\"kako se znebiti bole\u010din v mi\u0161icah\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/ako-sa-zbavi\u0165-svalovice-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/ako-sa-zbavi\u0165-svalovice-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/ako-sa-zbavi\u0165-svalovice-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/ako-sa-zbavi\u0165-svalovice-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>\u010ce gremo dalje, <strong>bole\u010dine v mi\u0161icah imajo dolo\u010den vpliv na rast mi\u0161ic<\/strong>. Vsekakor pa ni tako, da dlje kot mi\u0161ice bolijo, ve\u010dje postanejo. Poskusite na to gledati kot na naravno reakcijo na napetost, ki jo povzro\u010da vadba. Pri vadbi gre predvsem za veselje in ob\u010dasne blage bole\u010dine v mi\u0161icah, ki so do neke mere prijetne. Verjamemo, da ste v \u010dlanku izvedeli vse o <strong>bole\u010dinah v mi\u0161icah<\/strong> in njihovem <strong>vplivu na rast mi\u0161ic<\/strong>. Ali \u017eelite, da se tudi va\u0161i prijatelji seznanijo s to temo? \u010clanek lahko podprete tako, da ga <strong>delite dalje<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWhey Protein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ali so mo\u010dne bole\u010dine v mi\u0161icah po treningu znak rasti mi\u0161ic? V tem \u010dlanku boste spoznali dejavnike, ki vplivajo na rast mi\u0161i\u010dne mase, kaj je DOMS in ali je vadba brez bole\u010din v mi\u0161icah manj u\u010dinkovita.<\/p>\n","protected":false},"author":25,"featured_media":181294,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[7407,7191,6459],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-239181","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-bolecina-v-misicah","9":"tag-rast-misicne-mase-sl","10":"tag-vadba-sl","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Je res, da mi\u0161ice hitreje rastejo, \u010de bolijo? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Je bole\u010dina v mi\u0161icah koristna za njihovo rast ali je zanje \u0161kodljiva? 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