{"id":71060,"date":"2019-01-25T00:00:00","date_gmt":"2019-01-25T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-categorizzato\/4-consigli-per-un-veloce-recupero-post-allenamento\/"},"modified":"2019-01-25T00:00:00","modified_gmt":"2019-01-25T00:00:00","slug":"4-consigli-per-un-veloce-recupero-post-allenamento","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/it\/fitness-salute-e-benessere\/4-consigli-per-un-veloce-recupero-post-allenamento\/","title":{"rendered":"4 consigli per un veloce recupero post-allenamento"},"content":{"rendered":"

Per avere un corpo forte e sano \u00e8 importante che impariate ad amarvi, dedicando al recupero la stessa importanza che dedicate all\u2019allenamento.<\/span><\/p>\n

Il \u201crecupero\u201d \u00e8 un momento fondamentale per chi si allena regolarmente, poich\u00e9 costituisce il momento in cui il corpo \u201cripara\u201d i danni al tessuto muscolare che si vengono a creare durante i ripetuti sforzi a cui lo avete sottoposto.<\/span><\/p>\n

Ecco alcuni consigli per un recupero pi\u00f9 rapido:<\/span><\/p>\n

1. Fate stretching<\/b><\/p>\n

Lo <\/span>stretching<\/b> pu\u00f2 davvero essere di aiuto per il recupero muscolare. Questa pu\u00f2 diminuire la rigidit\u00e0 muscolare, aumentando il grado d\u2019ampiezza dei movimenti articolari e alleviando al contempo l\u2019indolenzimento muscolare.<\/span><\/p>\n

Dedicate del tempo all\u2019automassaggio per sciogliere la tensione muscolare. Un valido aiuto potrebbe darvelo l\u2019utilizzo di un foam roller.<\/span><\/p>\n

 <\/p>\n

2. Preparate uno spuntino<\/b><\/p>\n

Per ripristinare i livelli di energia e per aiutare a rigenerare la massa muscolare \u00e8 molto importante che mangiate qualcosa dopo un allenamento. Provate ad aggiungere un po\u2019 di <\/span>proteine<\/b> ai vostri snack, per fornire al corpo amminoacidi, necessari per riparare le fibre muscolari che si sono danneggiate durante un allenamento.<\/span><\/p>\n

Uno spuntino proteico rallenta la digestione prolungando il tempo di saziet\u00e0, ottimo se avete sempre fame dopo un allenamento. <\/span><\/p>\n

Per una carica veloce, potete preparare un <\/span>frullato<\/b> proteico,<\/b> oppure se avete un attimo di tempo in pi\u00f9 un ottimo recovery meal a base di proteine e carboidrati pu\u00f2 essere un sandwich con tonno o con bresaola.<\/span><\/p>\n

 <\/p>\n

3. Reintegrate i liquidi<\/b><\/p>\n

\u00c8 molto frequente per i nuotatori dimenticarsi di bere, poich\u00e9 essendo immersi in acqua durante tutta la durata dell\u2019esercizio fisico \u00e8 facile non accorgersi di quanto in realt\u00e0 si sudi. Assicuratevi sempre di bere qualcosa quando uscite dalla piscina per <\/span>reintegrare<\/b> tutti<\/b> i<\/b> liquidi<\/b> persi<\/b>, cercando di assumere almeno 500-600 ml d\u2019acqua.<\/span><\/p>\n

 <\/p>\n

4. Assumete del magnesio<\/b><\/p>\n

Oltre a dare un aiuto per i crampi e l\u2019indolenzimento muscolare in generale, il magnesio pu\u00f2 anche aiutare a rilassare il sistema nervoso. Questo pu\u00f2 portare ad un sonno migliore, di cui il vostro corpo ha bisogno quando sta lavorando intensamente! Il magnesio si pu\u00f2 trovare nelle banane, negli spinaci, nel cavolo riccio, nelle mandorle, nei semi di girasole e nel pesce; mangiare questi alimenti pu\u00f2 quindi aiutarvi ad alleviare i dolori muscolari. Per un po\u2019 di magnesio in pi\u00f9, potete anche usare gli integratori idrosalini, optando per le versioni \u201csport\u201d (in commercio se ne trovano di diverse marche).<\/span><\/p>\n

Provate questi consigli per velocizzare il vostro recupero e per potervi lanciare nel vostro prossimo allenamento!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Per avere un corpo forte e sano \u00e8 importante che impariate ad amarvi, dedicando al recupero la stessa importanza che dedicate all\u2019allenamento. Il \u201crecupero\u201d \u00e8 un momento fondamentale per chi …<\/p>\n","protected":false},"author":1388,"featured_media":6142,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10118],"tags":[11730,11774,12284,11916],"acf":[],"yoast_head":"\n4 consigli per un veloce recupero post-allenamento - arena swim blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/it\/fitness-salute-e-benessere\/4-consigli-per-un-veloce-recupero-post-allenamento\/\" \/>\n<meta property=\"og:locale\" content=\"it_IT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4 consigli per un veloce recupero post-allenamento - arena swim blog\" \/>\n<meta property=\"og:description\" content=\"Per avere un corpo forte e sano \u00e8 importante che impariate ad amarvi, dedicando al recupero la stessa importanza che dedicate all\u2019allenamento. 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