{"id":3824,"date":"2023-11-07T16:31:17","date_gmt":"2023-11-07T16:31:17","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3824"},"modified":"2023-11-07T16:31:20","modified_gmt":"2023-11-07T16:31:20","slug":"how-to-relieve-sore-muscles-and-muscle-pain-after-exercise","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ru\/how-to-relieve-sore-muscles-and-muscle-pain-after-exercise\/","title":{"rendered":"\u041a\u0410\u041a \u041e\u0411\u041b\u0415\u0413\u0427\u0418\u0422\u042c \u0411\u041e\u041b\u042c \u0412 \u041c\u042b\u0428\u0426\u0410\u0425 \u0418 \u041c\u042b\u0428\u0415\u0427\u041d\u041e\u0419 \u0411\u041e\u041b\u0418 \u041f\u041e\u0421\u041b\u0415 \u0422\u0420\u0415\u041d\u0418\u0420\u041e\u0412\u041a\u0418"},"content":{"rendered":"<\/p>\n

\u0414\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u0430\u044f \u043c\u044b\u0448\u0435\u0447\u043d\u0430\u044f \u0431\u043e\u043b\u044c \u043f\u043e\u0441\u043b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u043c\u043e\u0436\u0435\u0442 \u0431\u044b\u0442\u044c \u043f\u0440\u0438\u0437\u043d\u0430\u043a\u043e\u043c \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u0442\u0440\u0430\u0432\u043c\u044b. \u041e\u0442\u0434\u0435\u043b\u0435\u043d\u0438\u0435 \u0444\u0438\u0437\u0438\u043e\u0442\u0435\u0440\u0430\u043f\u0438\u0438 \u0438 LIFE \u0446\u0435\u043d\u0442\u0440 \u0432 \u0421\u0438\u043d\u0433\u0430\u043f\u0443\u0440\u0435 \u0431\u043e\u043b\u044c\u043d\u0438\u0446\u044b \u043e\u0431\u0449\u0435\u0433\u043e \u043f\u0440\u043e\u0444\u0438\u043b\u044f (SGH) \u043f\u043e\u0434\u0435\u043b\u0438\u0442\u044c\u0441\u044f \u043d\u0435\u043a\u043e\u0442\u043e\u0440\u044b\u043c\u0438 \u0441\u043e\u0432\u0435\u0442\u0430\u043c\u0438, \u0447\u0442\u043e\u0431\u044b \u043e\u0431\u043b\u0435\u0433\u0447\u0438\u0442\u044c \u0431\u043e\u043b\u044c \u0432 \u043c\u044b\u0448\u0446\u0430\u0445.
MUSCLE<\/strong>\u00a0\u0431\u043e\u043b\u0438 \u0438 \u0431\u043e\u043b\u0438 \u0438\u043b\u0438 \u0437\u0430\u0434\u0435\u0440\u0436\u043a\u0438 \u043d\u0430\u0447\u0430\u043b\u0430 \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u0431\u043e\u043b\u0435\u0437\u043d\u0435\u043d\u043d\u043e\u0441\u0442\u0438 (DOMS) \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u043e\u0431\u0449\u0438\u043c \u043f\u0440\u0438 \u0437\u0430\u043f\u0443\u0441\u043a\u0435 \u043d\u043e\u0432\u043e\u0433\u043e \u0432\u0438\u0434\u0430 \u0441\u043f\u043e\u0440\u0442\u0430 \u0438\u043b\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0440\u0435\u0436\u0438\u043c\u0430.<\/p>\n

\u0411\u043e\u0440\u044c\u0431\u0430 \u0441 \u0437\u0430\u0434\u0435\u0440\u0436\u043a\u043e\u0439 \u043d\u0430\u0447\u0430\u043b\u0430 \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u0431\u043e\u043b\u0435\u0437\u043d\u0435\u043d\u043d\u043e\u0441\u0442\u0438 \u043f\u043e\u0441\u043b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438<\/h2>\n
\"\"<\/figure>\n

\u041f\u043e\u043b\u0443\u0447\u0435\u043d\u0438\u0435 \u0431\u043e\u043b\u0438 \u0432 \u043c\u044b\u0448\u0446\u0430\u0445 \u0432 \u0434\u0435\u043d\u044c \u0438\u043b\u0438 \u0434\u0432\u0430 \u043f\u043e\u0441\u043b\u0435 \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0438\u043b\u0438 \u0441\u0442\u0440\u043e\u0433\u0438\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u043d\u043e\u0440\u043c\u0430\u043b\u044c\u043d\u044b\u043c, \u043e\u0441\u043e\u0431\u0435\u043d\u043d\u043e \u0435\u0441\u043b\u0438 \u0432\u044b \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u0435\u0442\u0435 \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0441\u0442\u044c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439 \u0438\u043b\u0438, \u043d\u0430\u0447\u0438\u043d\u0430\u044f \u0441 \u043d\u043e\u0432\u043e\u0433\u043e \u0432\u0438\u0434\u0430 \u0441\u043f\u043e\u0440\u0442\u0430 \u0438\u043b\u0438 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0438\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439. \u0417\u0430\u0434\u0435\u0440\u0436\u043a\u0438 \u0431\u043e\u043b\u0438 \u0432 \u043c\u044b\u0448\u0446\u0430\u0445 \u0438 \u043c\u044b\u0448\u0435\u0447\u043d\u044b\u0435 \u0431\u043e\u043b\u0438 \u0432\u044b\u0437\u0432\u0430\u043d\u044b \u043a\u0440\u043e\u0448\u0435\u0447\u043d\u044b\u0435 \u0442\u0440\u0430\u0432\u043c\u044b \u0432 \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u043c \u0432\u043e\u043b\u043e\u043a\u043d\u0435 \u0438 \u0441\u043e\u0435\u0434\u0438\u043d\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0439 \u0442\u043a\u0430\u043d\u0438.<\/p>\n

\u042d\u0442\u043e \u0443\u0441\u043b\u043e\u0432\u0438\u0435,\u00a0\u0438\u0437\u0432\u0435\u0441\u0442\u043d\u043e\u0435 \u043a\u0430\u043a \u0437\u0430\u0434\u0435\u0440\u0436\u043a\u0430 \u043d\u0430\u0447\u0430\u043b\u0430 \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u0431\u043e\u043b\u0435\u0437\u043d\u0435\u043d\u043d\u043e\u0441\u0442\u0438 (DOMS)<\/strong>, \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u043e\u0431\u0449\u0438\u043c,\u00a0\u0433\u043e\u0432\u043e\u0440\u0438\u0442 \u0433-\u0436\u0430 \u0421\u0438\u043d\u0434\u0438 \u041d\u0433 \u041b\u0438 \u0423\u0438, \u0433\u043b\u0430\u0432\u043d\u044b\u0439 \u0444\u0438\u0437\u0438\u043e\u0442\u0435\u0440\u0430\u043f\u0435\u0432\u0442 \u0432 \u041e\u0442\u0434\u0435\u043b\u0435\u043d\u0438\u0438\u00a0\u0444\u0438\u0437\u0438\u043e\u0442\u0435\u0440\u0430\u043f\u0438\u0438 \u0438 LIFE Centre<\/a>,\u00a0\u0421\u0438\u043d\u0433\u0430\u043f\u0443\u0440\u0441\u043a\u0430\u044f \u0431\u043e\u043b\u044c\u043d\u0438\u0446\u0430<\/a>\u00a0\u043e\u0431\u0449\u0435\u0433\u043e \u043f\u0440\u043e\u0444\u0438\u043b\u044f (SGH), \u0447\u043b\u0435\u043d\u00a0\u0433\u0440\u0443\u043f\u043f\u044b SingHealth.<\/a><\/p>\n

“\u0415\u0441\u043b\u0438 \u0432\u044b \u043d\u0435 \u043e\u0441\u0443\u0449\u0435\u0441\u0442\u0432\u043b\u044f\u043b\u0438 \u043d\u0430 \u043d\u0435\u043a\u043e\u0442\u043e\u0440\u043e\u0435 \u0432\u0440\u0435\u043c\u044f, \u0438\u043b\u0438 \u0435\u0441\u043b\u0438 \u0432\u044b \u043d\u0430\u0447\u0438\u043d\u0430\u0435\u0442\u0435 \u043d\u043e\u0432\u0443\u044e \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0443\u044e \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u044c, \u0432\u044b, \u0432\u0435\u0440\u043e\u044f\u0442\u043d\u043e, \u043e\u043f\u044b\u0442 \u0431\u043e\u043b\u0438 \u0432 \u043c\u044b\u0448\u0446\u0430\u0445 \u043f\u043e\u0441\u043b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438. \u0412\u0430\u0448\u0435 \u0442\u0435\u043b\u043e \u043f\u0440\u043e\u0441\u0442\u043e \u0433\u043e\u0432\u043e\u0440\u0438\u0442, \u0447\u0442\u043e \u0432\u0430\u0448\u0438 \u043c\u044b\u0448\u0446\u044b \u043d\u0443\u0436\u043d\u043e \u0432\u0440\u0435\u043c\u044f, \u0447\u0442\u043e\u0431\u044b \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u044c\u0441\u044f “, \u0433\u043e\u0432\u043e\u0440\u0438\u0442 \u0421\u0438\u043d\u0434\u0438.<\/p>\n

\u0425\u043e\u0440\u043e\u0448\u0435\u0439 \u043d\u043e\u0432\u043e\u0441\u0442\u044c\u044e \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u0442\u043e, \u0447\u0442\u043e \u043a\u0430\u043a \u0442\u043e\u043b\u044c\u043a\u043e \u0432\u0430\u0448\u0435 \u0442\u0435\u043b\u043e \u043f\u0440\u0438\u0432\u044b\u043a\u0430\u0435\u0442 \u043a \u043d\u043e\u0432\u043e\u043c\u0443 \u0432\u0438\u0434\u0443 \u0441\u043f\u043e\u0440\u0442\u0430 \u0438\u043b\u0438 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0438\u0445 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439, \u0432\u044b \u0431\u0443\u0434\u0435\u0442\u0435 \u0438\u0441\u043f\u044b\u0442\u044b\u0432\u0430\u0442\u044c \u043c\u0430\u043b\u043e \u0438\u043b\u0438 \u0432 \u043e\u0442\u0441\u0443\u0442\u0441\u0442\u0432\u0438\u0435 \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u0431\u043e\u043b\u0435\u0437\u043d\u0435\u043d\u043d\u043e\u0441\u0442\u0438.<\/p>\n

\u041a\u0430\u043a \u0434\u043e\u043b\u0433\u043e \u0434\u043e\u043b\u0436\u043d\u0430 \u0434\u043b\u0438\u0442\u044c\u0441\u044f \u043c\u044b\u0448\u0435\u0447\u043d\u0430\u044f \u0431\u043e\u043b\u044c?<\/h2>\n
\"\"<\/figure>\n

\u0411\u043e\u043b\u044c \u0432 \u043c\u044b\u0448\u0446\u0430\u0445, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043f\u0440\u043e\u0438\u0441\u0445\u043e\u0434\u044f\u0442 \u043f\u043e\u0441\u043b\u0435 \u0441\u0442\u0440\u043e\u0433\u043e\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438, \u043a\u0430\u043a \u043f\u0440\u0430\u0432\u0438\u043b\u043e, \u0443\u0442\u0438\u0445\u0430\u044e\u0442 \u043f\u043e\u0441\u043b\u0435 24 \u0434\u043e 48 \u0447\u0430\u0441\u043e\u0432 \u043e\u0442\u0434\u044b\u0445\u0430. \u041d\u043e \u0435\u0441\u043b\u0438 \u0431\u043e\u043b\u0438 \u0432 \u043c\u044b\u0448\u0446\u0430\u0445 \u043d\u0435 \u0443\u0445\u043e\u0434\u044f\u0442 \u043f\u043e\u0441\u043b\u0435 \u043d\u0435\u0441\u043a\u043e\u043b\u044c\u043a\u0438\u0445 \u0434\u043d\u0435\u0439 \u043e\u0442\u0434\u044b\u0445\u0430 \u0438\u043b\u0438 \u0434\u0430\u0436\u0435 \u0441\u0442\u0430\u043d\u043e\u0432\u044f\u0442\u0441\u044f \u0431\u043e\u043b\u0435\u0435 \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u044b\u043c\u0438, \u044d\u0442\u043e \u043c\u043e\u0436\u0435\u0442 \u0431\u044b\u0442\u044c \u043f\u0440\u0438\u0437\u043d\u0430\u043a\u043e\u043c \u0442\u043e\u0433\u043e, \u0447\u0442\u043e \u0432\u044b \u043f\u043e\u043b\u0443\u0447\u0438\u043b\u0438 \u0441\u0435\u0440\u044c\u0435\u0437\u043d\u0443\u044e \u043c\u044b\u0448\u0435\u0447\u043d\u0443\u044e \u0442\u0440\u0430\u0432\u043c\u0443.<\/p>\n

\u0418\u0441\u043f\u044b\u0442\u044b\u0432\u0430\u044f \u0441\u0438\u043b\u044c\u043d\u0443\u044e \u0431\u043e\u043b\u044c \u0432 \u043c\u044b\u0448\u0446\u0430\u0445 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0442\u0430\u043a\u0436\u0435 \u043c\u043e\u0436\u0435\u0442 \u0431\u044b\u0442\u044c \u043f\u0440\u0438\u0437\u043d\u0430\u043a\u043e\u043c \u0442\u043e\u0433\u043e, \u0447\u0442\u043e \u0443 \u0432\u0430\u0441 \u0435\u0441\u0442\u044c \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u0438\u0435 \u043c\u044b\u0448\u0446 \u0438\u043b\u0438 \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u0442\u0440\u0430\u0432\u043c\u044b. \u0415\u0441\u043b\u0438 \u043c\u044b\u0448\u0435\u0447\u043d\u0430\u044f \u0431\u043e\u043b\u044c \u0441\u043e\u043f\u0440\u043e\u0432\u043e\u0436\u0434\u0430\u0435\u0442\u0441\u044f \u0437\u0430\u0442\u0440\u0443\u0434\u043d\u0435\u043d\u0438\u0435\u043c \u0434\u044b\u0445\u0430\u043d\u0438\u044f, \u0432\u044b\u0441\u043e\u043a\u043e\u0439 \u0442\u0435\u043c\u043f\u0435\u0440\u0430\u0442\u0443\u0440\u043e\u0439, \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u0441\u043b\u0430\u0431\u043e\u0441\u0442\u044c\u044e \u0438 \u0436\u0435\u0441\u0442\u043a\u043e\u0439 \u0448\u0435\u0435\u0439, \u043a \u0432\u0440\u0430\u0447\u0443.<\/p>\n

\u0421\u043e\u0432\u0435\u0442\u044b \u043f\u043e \u043e\u0431\u043b\u0435\u0433\u0447\u0435\u043d\u0438\u044e \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0439 \u0431\u043e\u043b\u0438 \u0438 \u0431\u043e\u043b\u0435\u0437\u043d\u0435\u043d\u043d\u043e\u0441\u0442\u0438<\/h2>\n
\"\"<\/figure>\n
    \n
  1. \u0418\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u043f\u0430\u043a\u0435\u0442 \u0441\u043e \u043b\u044c\u0434\u043e\u043c<\/strong><\/li>\n
  2. \u041f\u0435\u0440\u0435\u0439\u0442\u0438 \u043d\u0430 \u043c\u0430\u0441\u0441\u0430\u0436<\/strong><\/li>\n
  3. \u0420\u0430\u0441\u0442\u044f\u043d\u0443\u0442\u044c, \u0440\u0430\u0441\u0442\u044f\u043d\u0443\u0442\u044c, \u0440\u0430\u0441\u0442\u044f\u043d\u0443\u0442\u044c<\/strong><\/li>\n
  4. \u0414\u0435\u043b\u0430\u0439\u0442\u0435 \u043b\u0435\u0433\u043a\u0438\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f (\u0442\u0430\u043a\u0438\u0435 \u043a\u0430\u043a \u0445\u043e\u0434\u044c\u0431\u0430, \u043f\u043b\u0430\u0432\u0430\u043d\u0438\u0435)<\/strong><\/li>\n
  5. \u041c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0441\u043e\u0437\u0434\u0430\u0432\u0430\u0439\u0442\u0435 \u044d\u043a\u0441\u0446\u0435\u043d\u0442\u0440\u0438\u0447\u043d\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f<\/strong><\/li>\n
  6. \u041f\u0440\u0438\u043c\u0438\u0442\u0435 \u0442\u0435\u043f\u043b\u0443\u044e \u0432\u0430\u043d\u043d\u0443<\/strong><\/li>\n<\/ol>\n

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    \u041d\u0443\u0436\u043d\u0430 \u043f\u043e\u043c\u043e\u0449\u044c \u0432 \u043f\u0440\u0438\u043d\u044f\u0442\u0438\u0438 \u043b\u0443\u0447\u0448\u0435\u0433\u043e \u043e\u0431\u0440\u0430\u0437\u0430 \u0436\u0438\u0437\u043d\u0438? \u0426\u0435\u043d\u0442\u0440 LIFE \u0432 \u0421\u0438\u043d\u0433\u0430\u043f\u0443\u0440\u0441\u043a\u043e\u0439 \u0431\u043e\u043b\u044c\u043d\u0438\u0446\u0435 \u043e\u0431\u0449\u0435\u0433\u043e \u043f\u0440\u043e\u0444\u0438\u043b\u044f (SGH) \u0438\u043c\u0435\u0435\u0442 \u043c\u043d\u043e\u0433\u043e\u043f\u0440\u043e\u0444\u0438\u043b\u044c\u043d\u0443\u044e \u043a\u043e\u043c\u0430\u043d\u0434\u0443 \u044d\u043a\u0441\u043f\u0435\u0440\u0442\u043e\u0432, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043c\u043e\u0433\u0443\u0442 \u043f\u0440\u0435\u0434\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u044c \u0432\u0430\u043c \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0430\u0446\u0438\u0438 \u043f\u043e \u0443\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044e \u0432\u0435\u0441\u043e\u043c, \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0438\u043c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u043c \u0438 \u0434\u0438\u0435\u0442\u0435.<\/p>\n

    \n","protected":false},"excerpt":{"rendered":"

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[…]<\/p>\n","protected":false},"author":2,"featured_media":3825,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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