Sake dawowa bayan ƙwayar tsoka yana da mahimmanci ba don kawar da ƙwayar tsoka ba (zafi tsoka), amma kuma don ƙara ƙwayoyin tsoka. Yana cikin hutawa cewa akwai karuwa mai yawa a taro, ƙarfafa tsokoki da ci gaban ƙarfin. Saboda haka, ba za'a iya horar da kungiya ɗaya ba a kowace rana - a can kawai ba zai zama tasiri ba. Karanta yadda za a dawo daidai bayan horo, kuma tabbatar da bi dokoki.
Ajiyewa bayan horo: motsa jiki na numfashi
Yi nan da nan bayan kammala aikin motsa jiki a kan hanyar zuwa shawagi kafin ka kwanta. Tabbatar da kafadu, ya buɗe kirjinka kuma yayi numfashi sosai. Yi la'akari da jinkiri, tsayayyen rhythm. Nuna da kuma fitar da karshe na tsawon huxu. A kan fitarwa, sauke tashin hankali daga dukkan tsokoki. Tsawancin aikin zai kasance daga 1 zuwa 3 minutes.
Kada ku damu da abubuwa masu banƙyama, ku mai da hankali akan numfashi. Bari oxygen ya shafe kowane kwayar halitta.
Farfadowa bayan aikin motsa jiki: mikawa
Abin takaici, ƙananan ƙwaƙwalwar hanyoyi masu yawa. A sakamakon haka, akwai ciwo a cikin tsokoki a safiyar, kullun, dawowa bayan horo ya jinkirta tsawon kwanaki. Ba wai kawai an tsara shi don inganta sassaucin jiki ba. Wadannan darussan suna taimakawa ƙwayar tsoka, watsa watsa lactic acid kuma inganta yaduwar jini zuwa tsokoki. Gaskiya ta wanke nauyin damuwa.
Jawo kawai a kan tsokoki mai tsanani. Yana da kyau a haɗa haɗuwa da kuma motsa jiki a lokaci guda. Tsayawa a wuri guda akalla 15 seconds. Tallafa har sai akwai ƙananan tingling abin mamaki a cikin tsokoki. Gyara shi ne mafi kyau gyara na ligaments bayan horo.
Ajiyewa bayan motsa jiki: barcin lafiya
Duk masters na wasanni na kasa da kasa a cikin kowane kundin kiyaye wani aiki na yau da kullum. Kamar yara. Suna barci a kalla 7 hours. Kuma komawa baya a kusa da 10-11 am. Me yasa barci yake da muhimmanci ga dawowa tsoka?
Lokacin da mutum baya samun isasshen barci, ba ya kwanta a kan biorhythms, jikin ya gane shi da damuwa da kuma samar da hormone - cortisol, wanda aka sani da "hormone damuwa". Wannan abu ya "ci" da furotin a cikin jiki kuma ya sanya shi cikin fats. Rashin barci yana daya daga cikin mahimman asali na kiba.
A lokacin barcin lafiya, ana amfani da hormones masu amfani - girma, melatonin, dopamine, serotonin. Tare, suna shafar yanayi, ci abinci, ƙarfin hali da ciwon tsoka. Yi la'akari da damar da ke cikin motsa jiki na mutumin da ya yi barci na tsawon sa'o'i takwas da dare kuma wanda ya yi tsalle 4-5 hours da safe. A halin yanzu, mai barci zai dauki nauyin da ya fi dacewa, ya kara yin aiki.
Kana son rasa nauyi? Barci da kyau!
Ajiyewa bayan horo: motsa jiki masu kyau
Sakewa na tsokoki bayan horo, mu sake maimaitawa, yana faruwa a cikin sa'o'i 24-48 kuma babu ƙasa. Yi wannan jadawalin horon, don haka kowace ƙungiyar muscle ta dakata har rana ɗaya ko biyu. Alal misali:
- Litinin: farfadowa na firistoci + baya
- Laraba: hannuwanku + kirji
- Alhamis: firist + latsa + ƙafafu
- Jumma'a: hannaye + kirji
- Asabar: baya + pop
Ranar Talata da Lahadi. Wadannan kwanan nan jiki yana zama kamar yadda ya yiwu. Yi iyakacin kanka ta hanyar yin amfani da haske da caji.
Idan kuna ci gaba da yin amfani da ita, dole ne ku sani: bayan watanni 3 na horo, karya 1 mako.
Ajiye bayan horo: zurfin tsoka tausa
Yi kwarewa, kuma mafi kyau samun wasan kwaikwayo masseur-rehabilitologist. Har ma da tartsatsi ba zai iya yantar da tsokoki a matsayin mai zurfi ba. Saboda haka, asibiti na wasanni suna sanyewa da cibiyar shayarwa, kuma 'yan wasan suna zuwa cikin zaman gaba ɗaya a kowace rana.
Bugu da ƙari, dafawa ga 'yan mata wata nasara ce da aka yi da cellulite, fataccen fata. Yana da mai amfani da jiki na abinci mai gina jiki, samar da collagen don tonus da elasticity.
Farfadowa bayan motsa jiki: dumi wanka
Gumi mai wanke yana watsar da jini ta jiki, yana ƙara yawan iskar oxygen a cikin kyallen takalma na dukkanin gabobin. Kuma ana buƙatar oxygen don sake mayar da ƙwayoyin tsoka kuma karya fat.
Don dogon lokaci ba zaku kwance ba, lokaci mafi kyau ga hanyoyin ruwa shine minti 10-15. Ku je wurin shawagi bayan an gama horo ko kafin ku kwanta. Dama a cikin gidan wanka, zaka iya shimfiɗa tsokoki mai zafi.
Ajiye bayan horo: samfurori masu dacewa
Hakika, tsokoki suna buƙatar takin. Lalle ne kun ji labarin "carbohydrate window" - minti 60 ne bayan karshen horo, lokacin da jiki ya bukaci ya ciyar da carbohydrates da sake mayar da makamashi. In ba haka ba, babu wani sakamako mai kyau, ƙwayar tsoka zai ragu, za a yi mummunan gajiya da damuwa.
"Shin, ba zan iya yin kumburi ba? Yaya za ku iya cin carbohydrates bayan horo? », - tambayoyi masu yawa na sabon shiga. Kada kayi mai, saboda tsokoki suna ciyar da glycogen, kuma an cire shi daga glucose. A wannan lokacin ne kawai kuke ciyar da tsokoki, wanda za su gode da ku da kyakkyawan taimako da girma.
Duk da haka, kada kuyi zaton cewa wannan cake ne ko cake. Wannan 'ya'yan itace, dukan gurasa na alkama, shinkafa, ayaba, kifi na teku, qwai, cuku, kirwan cakulan, cakulan (baki), koko, kwayoyi.
Yana da amfani a ci:
- Orange
- Kwayoyi
- Salmon
- Broccoli
- Asparagus
- Kiwi
- Suman
- Salatin kayan lambu
- Macaroni daga alkama alkama da nauyin gina jiki da 100 g fiye da 12 g
- Karas
- Egg omelette tare da nono
- Sha abincin giya mai gina jiki