{"id":1082,"date":"2024-12-11T09:48:02","date_gmt":"2024-12-11T09:48:02","guid":{"rendered":"https:\/\/www.taiwaneldercare.com\/news\/?p=1082"},"modified":"2024-12-11T18:24:40","modified_gmt":"2024-12-11T18:24:40","slug":"zara-drbo-35","status":"publish","type":"post","link":"https:\/\/www.taiwaneldercare.com\/news\/2024\/12\/11\/zara-drbo-35\/","title":{"rendered":"\u904b\u52d5\u6309\u6469\u53ef\u4ee5\u7de9\u89e3\u9072\u767c\u6027\u808c\u8089\u9178\u75db (DOMS) \u55ce\uff1f"},"content":{"rendered":"

\u904b\u52d5\u5f8c\u7684\u808c\u8089\u9178\u75db\uff0c\u5c24\u5176\u662f\u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\uff08DOMS, Delayed Onset Muscle Soreness\uff09\uff0c\u662f\u8a31\u591a\u904b\u52d5\u611b\u597d\u8005\u548c\u5c08\u696d\u904b\u52d5\u54e1\u90fd\u6703\u9762\u81e8\u7684\u5e38\u898b\u60c5\u6cc1\u3002\u9019\u7a2e\u9178\u75db\u901a\u5e38\u5728\u904b\u52d5\u5f8c\u768424\u523048\u5c0f\u6642\u5167\u51fa\u73fe\uff0c\u53ef\u80fd\u6301\u7e8c\u6578\u5929\u3002DOMS \u7684\u75c7\u72c0\u5305\u62ec\u808c\u8089\u50f5\u786c\u3001\u89f8\u75db\u548c\u6d3b\u52d5\u53d7\u9650\uff0c\u56b4\u91cd\u6642\u751a\u81f3\u6703\u5f71\u97ff\u65e5\u5e38\u6d3b\u52d5\u3002\u8a31\u591a\u4eba\u9078\u64c7\u904b\u52d5\u6309\u6469\u4f5c\u70ba\u6e1b\u8f15 DOMS \u7684\u624b\u6bb5\uff0c\u90a3\u9ebc\u904b\u52d5\u6309\u6469\u662f\u5426\u771f\u7684\u6709\u6548\uff1f\u672c\u6587\u5c07\u63a2\u8a0e DOMS \u7684\u6210\u56e0\u3001\u904b\u52d5\u6309\u6469\u7684\u4f5c\u7528\u539f\u7406\uff0c\u4ee5\u53ca\u76f8\u95dc\u79d1\u5b78\u7814\u7a76\u7684\u7d50\u679c\u3002\u8173 \u6309\u6469<\/a><\/p>\n

\u4e00\u3001\u5ef6\u9072\u6027\u808c\u8089\u9178\u75db\u7684\u6210\u56e0<\/h4>\n

DOMS \u7684\u7522\u751f\u4e3b\u8981\u8207\u904b\u52d5\u904e\u7a0b\u4e2d\u808c\u8089\u7e96\u7dad\u7684\u5fae\u5c0f\u640d\u50b7\u6709\u95dc\uff0c\u5c24\u5176\u662f\u96e2\u5fc3\u904b\u52d5\uff08eccentric exercise\uff09\u6642\uff0c\u808c\u8089\u5728\u62c9\u9577\u7684\u72c0\u614b\u4e0b\u627f\u53d7\u8ca0\u8377\uff0c\u66f4\u5bb9\u6613\u5c0e\u81f4\u5fae\u640d\u50b7\u3002\u4f8b\u5982\uff1a<\/p>\n

    \n
  1. \u8dd1\u6b65\u4e0b\u5761\u6642\u7684\u5c0f\u817f\u808c\u8089\u5f35\u529b<\/strong>
    \n\u7576\u5c0f\u817f\u5728\u63a7\u5236\u901f\u5ea6\u6642\uff0c\u808c\u7e96\u7dad\u6703\u53d7\u96e2\u5fc3\u529b\u91cf\u7684\u62c9\u626f\u800c\u640d\u50b7\u3002<\/li>\n
  2. \u8209\u91cd\u6642\u7684\u96e2\u5fc3\u6536\u7e2e<\/strong>
    \n\u7576\u91cd\u91cf\u653e\u4e0b\u6642\uff0c\u808c\u8089\u4ecd\u9700\u7528\u529b\u63a7\u5236\u52d5\u4f5c\uff0c\u9019\u4e00\u904e\u7a0b\u5bb9\u6613\u5f15\u767c\u5fae\u5c0f\u6495\u88c2\u3002<\/li>\n
  3. \u904e\u5ea6\u6216\u4e0d\u719f\u6089\u7684\u904b\u52d5<\/strong>
    \n\u7576\u8eab\u9ad4\u9032\u884c\u5e73\u6642\u672a\u7d93\u5e38\u9032\u884c\u7684\u904b\u52d5\u6642\uff0c\u808c\u8089\u9069\u61c9\u4e0d\u8db3\uff0c\u66f4\u5bb9\u6613\u51fa\u73fe DOMS\u3002<\/li>\n<\/ol>\n

    \u9019\u4e9b\u5fae\u640d\u50b7\u6703\u5f15\u767c\u5c40\u90e8\u7684\u708e\u75c7\u53cd\u61c9\uff0c\u5c0e\u81f4\u9178\u75db\u611f\u548c\u816b\u8139\u3002\u5118\u7ba1 DOMS \u662f\u8eab\u9ad4\u9069\u61c9\u548c\u589e\u5f37\u7684\u6b63\u5e38\u904e\u7a0b\uff0c\u4f46\u5c0d\u904b\u52d5\u8868\u73fe\u548c\u6062\u5fa9\u6642\u9593\u7684\u5f71\u97ff\u4e0d\u53ef\u5ffd\u8996\u3002<\/p>\n

    \u4e8c\u3001\u904b\u52d5\u6309\u6469\u7684\u4f5c\u7528\u539f\u7406-\u9644\u8fd1\u6309\u6469<\/a><\/strong><\/h4>\n

    \u904b\u52d5\u6309\u6469\u662f\u91dd\u5c0d\u904b\u52d5\u5f8c\u808c\u8089\u548c\u8edf\u7d44\u7e54\u7684\u4e00\u7a2e\u5c08\u696d\u6309\u6469\u6280\u8853\uff0c\u4e3b\u8981\u76ee\u7684\u662f\u7de9\u89e3\u808c\u8089\u5f35\u529b\u3001\u4fc3\u9032\u6062\u5fa9\u4e26\u9810\u9632\u50b7\u5bb3\u3002\u91dd\u5c0d DOMS\uff0c\u904b\u52d5\u6309\u6469\u7684\u4f5c\u7528\u4e3b\u8981\u9ad4\u73fe\u5728\u4ee5\u4e0b\u5e7e\u500b\u65b9\u9762\uff1a<\/p>\n

      \n
    1. \u4fc3\u9032\u8840\u6db2\u5faa\u74b0<\/strong>
      \n\u904b\u52d5\u6309\u6469\u53ef\u4ee5\u6539\u5584\u8840\u6db2\u6d41\u5411\u53d7\u5f71\u97ff\u5340\u57df\uff0c\u52a0\u901f\u6c27\u6c23\u548c\u71df\u990a\u7269\u8cea\u7684\u4f9b\u61c9\uff0c\u540c\u6642\u5e6b\u52a9\u6e05\u9664\u4e73\u9178\u548c\u5176\u4ed6\u4ee3\u8b1d\u5ee2\u7269\u3002<\/li>\n
    2. \u6e1b\u5c11\u808c\u8089\u7dca\u5f35\u8207\u50f5\u786c<\/strong>
      \nDOMS \u5e38\u4f34\u96a8\u808c\u8089\u7684\u7dca\u7e43\u8207\u50f5\u786c\u3002\u901a\u904e\u6309\u6469\u653e\u9b06\u808c\u8089\u548c\u7b4b\u819c\uff0c\u53ef\u4ee5\u63d0\u9ad8\u808c\u8089\u7684\u67d4\u97cc\u6027\uff0c\u6e1b\u8f15\u6d3b\u52d5\u53d7\u9650\u7684\u60c5\u6cc1\u3002<\/li>\n
    3. \u964d\u4f4e\u708e\u75c7\u53cd\u61c9<\/strong>
      \n\u6309\u6469\u80fd\u523a\u6fc0\u6dcb\u5df4\u5faa\u74b0\uff0c\u5e6b\u52a9\u8eab\u9ad4\u6392\u51fa\u708e\u75c7\u904e\u7a0b\u4e2d\u7522\u751f\u7684\u591a\u9918\u6db2\u9ad4\uff0c\u5f9e\u800c\u6e1b\u5c11\u816b\u8139\u548c\u75bc\u75db\u3002<\/li>\n
    4. \u91cb\u653e\u5167\u5561\u80bd<\/strong>
      \n\u904b\u52d5\u6309\u6469\u9084\u53ef\u4ee5\u523a\u6fc0\u5167\u5561\u80bd\u7684\u5206\u6ccc\uff0c\u9019\u7a2e\u201c\u5feb\u6a02\u8377\u723e\u8499\u201d\u80fd\u964d\u4f4e\u75bc\u75db\u611f\uff0c\u5e6b\u52a9\u8eab\u9ad4\u548c\u5fc3\u7406\u653e\u9b06\u3002<\/li>\n
    5. \u63d0\u5347\u8eab\u9ad4\u611f\u77e5\u80fd\u529b<\/strong>
      \n\u6309\u6469\u904e\u7a0b\u4e2d\uff0c\u904b\u52d5\u54e1\u6703\u66f4\u5bb9\u6613\u611f\u77e5\u5230\u54ea\u500b\u90e8\u4f4d\u5b58\u5728\u4e0d\u9069\uff0c\u5f9e\u800c\u53ca\u6642\u8abf\u6574\u8a13\u7df4\u65b9\u5f0f\uff0c\u6e1b\u5c11\u9032\u4e00\u6b65\u53d7\u50b7\u7684\u98a8\u96aa\u3002      \u5168\u8eab\u6309\u6469<\/a><\/li>\n<\/ol>\n

      \u4e09\u3001\u79d1\u5b78\u7814\u7a76\u5c0d\u904b\u52d5\u6309\u6469\u8207 DOMS \u7684\u63a2\u8a0e<\/h4>\n

      \u91dd\u5c0d\u904b\u52d5\u6309\u6469\u5c0d\u7de9\u89e3 DOMS \u7684\u6548\u679c\uff0c\u5df2\u6709\u591a\u9805\u7814\u7a76\u9032\u884c\u4e86\u63a2\u8a0e\u3002\u4ee5\u4e0b\u662f\u4e00\u4e9b\u4e3b\u8981\u7684\u7814\u7a76\u7d50\u679c\uff1a<\/p>\n

        \n
      1. \u6539\u5584\u75bc\u75db\u611f<\/strong>
        \n\u4e00\u9805\u767c\u8868\u65bc\u300a\u904b\u52d5\u91ab\u5b78\u300b\u7684\u7814\u7a76\u8868\u660e\uff0c\u904b\u52d5\u5f8c\u63a5\u53d7\u904b\u52d5\u6309\u6469\u7684\u7fa4\u9ad4\u6bd4\u672a\u63a5\u53d7\u6309\u6469\u7684\u7fa4\u9ad4\u75bc\u75db\u611f\u986f\u8457\u964d\u4f4e\uff0c\u5c24\u5176\u662f\u5728\u904b\u52d5\u5f8c\u768424\u523048\u5c0f\u6642\u5167\u3002<\/li>\n
      2. \u63d0\u5347\u6062\u5fa9\u901f\u5ea6<\/strong>
        \n\u300a\u570b\u969b\u904b\u52d5\u79d1\u5b78\u671f\u520a\u300b\u7684\u4e00\u7bc7\u6587\u7ae0\u6307\u51fa\uff0c\u904b\u52d5\u6309\u6469\u80fd\u52a0\u901f\u808c\u8089\u529f\u80fd\u7684\u6062\u5fa9\uff0c\u5e6b\u52a9\u904b\u52d5\u54e1\u66f4\u5feb\u56de\u6b78\u8a13\u7df4\u3002<\/li>\n
      3. \u5c0d\u708e\u75c7\u6a19\u8a8c\u7269\u7684\u5f71\u97ff<\/strong>
        \n\u67d0\u4e9b\u7814\u7a76\u767c\u73fe\uff0c\u904b\u52d5\u6309\u6469\u80fd\u964d\u4f4e\u8207\u708e\u75c7\u76f8\u95dc\u7684\u6a19\u8a8c\u7269\uff08\u5982\u808c\u9178\u6fc0\u9176\uff09\u7684\u6c34\u5e73\uff0c\u9019\u610f\u5473\u8457\u6309\u6469\u53ef\u80fd\u6709\u52a9\u65bc\u6e1b\u5c11\u708e\u75c7\u53cd\u61c9\u3002<\/li>\n
      4. \u6548\u679c\u56e0\u4eba\u800c\u7570<\/strong>
        \n\u96d6\u7136\u5927\u591a\u6578\u7814\u7a76\u652f\u6301\u904b\u52d5\u6309\u6469\u5c0d DOMS \u7684\u7de9\u89e3\u6548\u679c\uff0c\u4f46\u4e5f\u6709\u5c11\u6578\u7814\u7a76\u6307\u51fa\uff0c\u5176\u4f5c\u7528\u53ef\u80fd\u53ea\u662f\u77ed\u671f\u7684\uff0c\u4e26\u4e0d\u80fd\u5b8c\u5168\u6d88\u9664\u9178\u75db\u3002\u56e0\u6b64\uff0c\u6309\u6469\u61c9\u88ab\u8996\u70ba\u591a\u7a2e\u6062\u5fa9\u624b\u6bb5\u4e2d\u7684\u4e00\u90e8\u5206\uff0c\u800c\u975e\u552f\u4e00\u9078\u64c7\u3002<\/li>\n<\/ol>\n

        \u56db\u3001\u904b\u52d5\u6309\u6469\u7684\u9069\u7528\u6642\u9593\u8207\u6280\u5de7-\u8eab\u9ad4\u6309\u6469<\/a><\/strong><\/h4>\n

        \u70ba\u4e86\u91dd\u5c0d DOMS \u767c\u63ee\u6700\u4f73\u6548\u679c\uff0c\u904b\u52d5\u6309\u6469\u7684\u6642\u9593\u5b89\u6392\u548c\u6280\u8853\u9078\u64c7\u5341\u5206\u91cd\u8981\u3002<\/p>\n

          \n
        1. \u8cfd\u5f8c\u6309\u6469<\/strong>
          \n\u5728\u904b\u52d5\u7d50\u675f\u5f8c\u7684\u5e7e\u5c0f\u6642\u5167\u9032\u884c\u8f15\u67d4\u7684\u653e\u9b06\u6309\u6469\uff0c\u6709\u52a9\u65bc\u4fc3\u9032\u8840\u6db2\u5faa\u74b0\u4e26\u964d\u4f4e\u521d\u671f\u7684\u808c\u8089\u50f5\u786c\u611f\u3002<\/li>\n
        2. 24\u81f348\u5c0f\u6642\u5167\u7684\u6df1\u5c64\u6309\u6469<\/strong>
          \n\u7576 DOMS \u75c7\u72c0\u986f\u73fe\u5f8c\uff0c\u53ef\u4ee5\u5617\u8a66\u6df1\u5c64\u7d44\u7e54\u6309\u6469\uff0c\u91dd\u5c0d\u75bc\u75db\u9ede\u9032\u884c\u58d3\u529b\u91cb\u653e\u3002\u4f46\u9700\u6ce8\u610f\u907f\u514d\u904e\u5ea6\u7528\u529b\uff0c\u4ee5\u514d\u52a0\u5287\u808c\u8089\u640d\u50b7\u3002<\/li>\n
        3. \u7d50\u5408\u5176\u4ed6\u6062\u5fa9\u624b\u6bb5<\/strong>
          \n\u6309\u6469\u53ef\u8207\u51b0\u6577\u3001\u62c9\u4f38\u6216\u8f15\u91cf\u6709\u6c27\u904b\u52d5\u76f8\u7d50\u5408\uff0c\u7d9c\u5408\u63d0\u5347\u6062\u5fa9\u6548\u679c\u3002<\/li>\n
        4. \u9078\u64c7\u5c08\u696d\u6309\u6469\u5e2b<\/strong>
          \n\u78ba\u4fdd\u6309\u6469\u5e2b\u4e86\u89e3\u904b\u52d5\u6309\u6469\u7684\u5c08\u696d\u6280\u8853\uff0c\u4e26\u6839\u64da\u500b\u4eba\u9700\u6c42\u8abf\u6574\u6309\u6469\u65b9\u6848\u3002<\/li>\n<\/ol>\n

          \u4e94\u3001\u5176\u4ed6\u7de9\u89e3 DOMS \u7684\u8f14\u52a9\u65b9\u6cd5<\/h4>\n

          \u96d6\u7136\u904b\u52d5\u6309\u6469\u662f\u4e00\u7a2e\u6709\u6548\u7684 DOMS \u7de9\u89e3\u65b9\u6cd5\uff0c\u4f46\u904b\u52d5\u54e1\u9084\u53ef\u4ee5\u63a1\u53d6\u4ee5\u4e0b\u63aa\u65bd\u52a0\u901f\u6062\u5fa9\uff1a<\/p>\n

            \n
          1. \u5145\u8db3\u7684\u4f11\u606f<\/strong>
            \n\u808c\u8089\u9700\u8981\u6642\u9593\u4fee\u5fa9\uff0c\u7761\u7720\u548c\u9069\u7576\u7684\u4f11\u606f\u662f\u95dc\u9375\u3002<\/li>\n
          2. \u88dc\u5145\u71df\u990a<\/strong>
            \n\u86cb\u767d\u8cea\u548c\u6297\u6c27\u5316\u5291\uff08\u5982\u7dad\u751f\u7d20 C \u548c E\uff09\u7684\u651d\u5165\u53ef\u4ee5\u652f\u6301\u808c\u8089\u4fee\u5fa9\u548c\u6e1b\u5c11\u708e\u75c7\u3002<\/li>\n
          3. \u62c9\u4f38\u8207\u8f15\u91cf\u904b\u52d5<\/strong>
            \n\u6eab\u548c\u7684\u52d5\u614b\u62c9\u4f38\u548c\u4f4e\u5f37\u5ea6\u904b\u52d5\u53ef\u4ee5\u5e6b\u52a9\u589e\u52a0\u8840\u6db2\u6d41\u52d5\uff0c\u6e1b\u8f15\u50f5\u786c\u611f\u3002<\/li>\n
          4. \u6c34\u7642\u6216\u71b1\u6577<\/strong>
            \n\u71b1\u6577\u6216\u6ce1\u6eab\u6cc9\u6709\u52a9\u65bc\u653e\u9b06\u808c\u8089\u4e26\u6e1b\u8f15\u9178\u75db\u3002<\/li>\n
          5. \u6ce1\u6cab\u8ef8\u6efe\u52d5<\/strong>
            \n\u4f7f\u7528\u6ce1\u6cab\u8ef8\u9032\u884c\u81ea\u6211\u6309\u6469\u662f\u4e00\u7a2e\u7d93\u6fdf\u5be6\u60e0\u4e14\u6709\u6548\u7684\u66ff\u4ee3\u65b9\u6cd5\u3002            \u5927\u817f \u6309\u6469<\/a><\/li>\n<\/ol>\n

            \u516d\u3001\u7d50\u8a9e<\/h4>\n

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