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- [Capi indispensabili](https://www.nike.com/ch/it/w/kids-i-capi-indispensabili-4jjpuzv4dh)
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- [Jordan](https://www.nike.com/ch/it/w/kids-jordan-scarpe-37eefzv4dhzy7ok)
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- [Educazione fisica](https://www.nike.com/ch/it/w/kids-performance-scarpe-3k7dgzv4dhzy7ok)
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- [Sport](https://www.nike.com/ch/it/w/kids-performance-3k7dgzv4dh)
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- [Educazione fisica](https://www.nike.com/ch/it/w/kids-palestra-58jtozv4dh)
- [Skateboard](https://www.nike.com/ch/it/w/skateboard-8mfrf)
- [Sport](https://www.nike.com/ch/it/lockerroom)
- [Highlights](https://www.nike.com/ch/it/w/nuovo-performance-3k7dgz3n82y)
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- [Best seller](https://www.nike.com/ch/it/w/best-seller-performance-3k7dgz76m50)
- [Jordan Basketball](https://www.nike.com/ch/it/w/jordan-basket-37eefz3glsm)
- [Calcio: Bright Lights](https://www.nike.com/ch/it/w/bright-lights-pack-calcio-1gdj0z5payy)
- [Scopri: Nike Hybrid RN](https://www.nike.com/ch/it/w/allenamento-ibrido-8wvhh)
- [Running](https://www.nike.com/ch/it/running)
- [Tutti gli articoli da running](https://www.nike.com/ch/it/w/running-37v7j)
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- [Abbigliamento](https://www.nike.com/ch/it/w/running-abbigliamento-37v7jz6ymx6)
- [Accessori](https://www.nike.com/ch/it/w/running-accessori-37v7jzawwpw)
- [Calcio](https://www.nike.com/ch/it/calcio)
- [Tutti gli articoli da calcio](https://www.nike.com/ch/it/w/calcio-1gdj0)
- [Scarpe](https://www.nike.com/ch/it/w/calcio-scarpe-1gdj0zy7ok)
- [Abbigliamento](https://www.nike.com/ch/it/w/calcio-abbigliamento-1gdj0z6ymx6)
- [Accessori](https://www.nike.com/ch/it/w/calcio-accessori-1gdj0zawwpw)
- [Training e palestra](https://www.nike.com/ch/it/allenamento)
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- [Scarpe](https://www.nike.com/ch/it/w/palestra-scarpe-58jtozy7ok)
- [Abbigliamento](https://www.nike.com/ch/it/w/palestra-abbigliamento-58jtoz6ymx6)
- [Accessori](https://www.nike.com/ch/it/w/palestra-accessori-58jtozawwpw)
- [Altri sport](https://www.nike.com/ch/it/w/performance-3k7dg)
- [Tutti gli sport](https://www.nike.com/ch/it/w/performance-3k7dg)
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- [Outdoor](https://www.nike.com/ch/it/w/acg-93bsd)
- [Tennis](https://www.nike.com/ch/it/tennis)
- [Nike SB](https://www.nike.com/ch/it/w/skateboard-8mfrf)
- [Golf](https://www.nike.com/ch/it/golf)
- [Nuoto](https://www.nike.com/ch/it/w/nuoto-3c2dj)
- [NikeSKIMS](https://www.nike.com/ch/it/nikeskims)
- [Guide NikeSKIMS](https://www.nike.com/ch/it/lookbook-nikeskims)
- [Lookbook NikeSKIMS](https://www.nike.com/ch/it/lookbook-nikeskims)
- [Guida ai bra NikeSKIMS](https://www.nike.com/ch/it/nikeskims-guida-ai-bra)
- [Guida alla collezione NikeSKIMS](https://www.nike.com/ch/it/guida-alla-collezione-nikeskims)
- [Abbigliamento](https://www.nike.com/ch/it/w/nikeskims-b2asd)
- [Tutto l'abbigliamento](https://www.nike.com/ch/it/w/nikeskims-abbigliamento-6ymx6zb2asd)
- [Reggiseni](https://www.nike.com/ch/it/w/nikeskims-reggiseni-sportivi-40qgmzb2asd)
- [Top e canotte](https://www.nike.com/ch/it/w/nikeskims-maglie-e-t-shirt-9om13zb2asd)
- [Leggings](https://www.nike.com/ch/it/w/nikeskims-leggings-29sh2zb2asd)
- [Shorts](https://www.nike.com/ch/it/w/nikeskims-pantaloncini-38fphzb2asd)
- [Scarpe](https://www.nike.com/ch/it/w/nikeskims-scarpe-b2asdzy7ok)
- [Accessori](https://www.nike.com/ch/it/w/nikeskims-accessori-awwpwzb2asd)
- [Collezioni](https://www.nike.com/ch/it/guida-alla-collezione-nikeskims)
- [Tutte le collezioni](https://www.nike.com/ch/it/w/nikeskims-b2asd)
- [Satin Shine](https://www.nike.com/ch/it/w/nikeskims-satin-shine-97fc5)
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- [Airy](https://www.nike.com/ch/it/w/nikeskims-nikeskims-airy-5c1qqzb2asd)
- [Ribbed Seamless](https://www.nike.com/ch/it/w/nikeskims-nikeskims-seamless-6lh4szb2asd)
- [Studio Stretch](https://www.nike.com/ch/it/w/nikeskims-studio-stretch-admbq)
- [Stretch Nylon](https://www.nike.com/ch/it/w/nikeskims-stretch-nylon-7sut9)
- [Weightless](https://www.nike.com/ch/it/w/nikeskims-nikeskims-weightless-4csx8zb2asd)
- [Performance Cotton Blend](https://www.nike.com/ch/it/w/nikeskims-performance-cotton-blend-93ehs)
- [Acquista per colore](https://www.nike.com/ch/it/w/nikeskims-b2asd)
- [Obsidian](https://www.nike.com/ch/it/w/nikeskims-nero-90poyzb2asd)
- [Dark Sepia](https://www.nike.com/ch/it/w/nikeskims-dark-sepia-81pvm)
- [Ivory](https://www.nike.com/ch/it/w/nikeskims-bianco-4g797zb2asd)
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# Il bagno con i sali di Epsom contro i dolori muscolari
##### Coaching
Ultimo aggiornamento: 4 novembre 2020
Di Ryan Flaherty
## Perché questo celebre metodo è ancora uno dei metodi più efficaci per il recupero muscolare.
*Il recupero è uno degli strumenti più preziosi per mantenere la costanza in un programma di allenamento. In questo articolo, Ryan Flaherty spiega come riprendersi dai dolori muscolari per poter tornare ad allenarsi il giorno dopo, e poi ancora quello successivo, senza interruzioni.*
Una parte fondamentale dell'allenamento consiste nel gestire l'indolenzimento dei giorni successivi. Provare dolore può anche farti desiderare di saltare l'allenamento che ti aspetta, quindi è davvero importante affrontare il dolore e recuperare. Il mio consiglio è di vecchio stampo, ma viene seguito ancora oggi perché funziona davvero: fare un bagno con i sali di Epsom.
Tutti i negozi di alimentari, le farmacie o i minimarket vendono sacchetti di sali di Epsom. Non occorre che siano di qualità particolare. Io consiglio di fare il bagno nei sali di Epsom la sera. Forse hai visto atleti professionisti in una vasca di ghiaccio gigante e pensi che sia necessario congelarsi per recuperare al meglio, ma il freddo non basta.
Ecco le istruzioni:
1. Fai il bagno la sera stessa del giorno in cui hai fatto esercizio. In questo modo, potrai affrontare il dolore muscolare prima che si presenti.
2. Usa acqua calda, e intendo davvero calda. Fai scaldare l'acqua alla temperatura massima che puoi sopportare senza arrivare a provare disagio.
3. Sciogli i sali in base alle istruzioni sul pacchetto, di solito due tazze per una normale vasca da bagno piena d'acqua.
4. Resta in vasca per 15-20 minuti.
Può sembrare sciocco, ma i bagni con i sali di Epsom sono uno dei migliori strumenti di recupero al mondo, e ricerche approfondite lo dimostrano. Quindi allenati pure senza preoccuparti del dolore muscolare, poi recupera con un bagno serale nei sali di Epsom.
### Iscriviti a Nike Training Club
Accedi ai consigli dei nostri migliori esperti e allenatori per rimanere in movimento e in salute.
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### Iscriviti a Nike Training Club
Accedi ai consigli dei nostri migliori esperti e allenatori per rimanere in movimento e in salute.
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Data di pubblicazione originale: 1 agosto 2020
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