Fast kuchira pambuyo maphunziro: chakudya mankhwala, ndipo ayamikira

Pakuti Akatswiri ndi Amateurs kuchira pambuyo maphunziro - ndondomeko imene iyenera kuonekera monga kufunikira achilengedwe. Minofu kuyamba kukula pokhapokha kutha. Pofuna kuti ndondomeko imeneyi kupita mofulumira kwambiri ndipo popanda zotsatira, nkofunika kuti athe bwino kumasuka ndi kupezanso mphamvu zawo zofunika kulimbitsa thupi lanu lotsatira.

Kodi muyenera kudziwa za maphunziro?

khalidwe labwino zolimbitsa thupi - chitsimikizo kuti ayambe pambuyo ufulu mwamsanga ndipo sabweretsa chisoni. Malamulo yaikulu ya masewera monga:

1. Kuletsa nthawi ya ola limodzi theka pamaso kulimbitsa thupi.
2. tsiku limodzi pa mlungu muyenera kupereka minofu yanu mpumulo.
3. Kapenanso, mu tsiku ili likhoza kukhala kukhazikitsa katundu osachepera.
4. Tsiku lililonse, muyenera kupereka thupi mpumulo osati usiku koma masana. Ndithu mokwanira ola limodzi masana.

Konzanso pambuyo kulimbitsa thupi

Mmene angagwirire ayambe thupi pambuyo kulimbitsa thupi lake? Njira yaikulu ya konzanso zotsatirazi:

• chabe zosangalatsa;
• osankhidwa bwino chakudya;
• kutikita;
• kusamba;
• mankhwala madzi.

Kusisita othamanga ndi imodzi mwa njira zothandiza kwambiri kuchira. Chifukwa kuchotsa katundu minofu anathetsa njirayi, iwo kukhala zotanuka. Chifukwa cha - kuwonjezera mlingo wa ntchito yawo.

Muyeneranso kulabadira chida monga kusamba nthunzi. Imalimbikitsa minofu zosangalatsa, amene zimatheka ndi kuwonjezeka kutentha lamulo ndi kutsegula kwa thukuta.

Kutenga nthunzi kusamba, m'pofunika kutsatira malamulo. Mwachitsanzo, pamene iye zosavomerezeka madzi ozizira. njirayi ayenera prodelyvat pambuyo zokambirana udzatha.

Chabe zosangalatsa - ndi zokagona zonse. anakhala sayenera maola asanu ndi atatu. nthawi iyi ndi chokwanira kubwezeretsa minofu.

Chifukwa mankhwala madzi ndi osavuta kumasuka minofu. Komanso, relieves minofu nkhawa. The yabwino kwambiri ndi dziwe losambira.

Kuchira pambuyo maphunziro: zakudya

Mwa mankhwala zabwino bwanji ayambe thupi pambuyo maphunziro masewera, ayenera amenewo monga:

1. Mazira. Iwo nthawizonse adzakhala wothamanga nambala wani mu menyu. mapuloteni awo ali mtengo wapatali kwambiri poyerekeza ndi mankhwala ena chakudya, zimene ziyenera kupezeka pa tebulo mu nthawi kuchira.
2. Salmon. Chifukwa zonsezo zili nsomba ndi Omega-3 mafuta asidi, ndondomeko pochira mofulumira kwambiri. Izi zimachitika chifukwa kuchepa minofu mankhwala mapuloteni kusokonezeka.
3. Madzi. Kulakwila bwino madzimadzi mu thupi zinadzala ndi kuchepa kwa ndalama kuchira minofu.
4. Ng'ombe. Iye ndi wamkulu njira kuti creatine. Nyama lili yambiri chitsulo ndi nthaka.
5. Yogurt. Ndi mankhwala Chili mapuloteni ndi chakudya. Pakuti mwamsanga minofu kuchira pambuyo zolimbitsa thupi - ndi yabwino yothetsera.
6. Amondi. Iwo ali wambirimbiri alpha-tocopherol. Bwaloli mawonekedwe a vitamini E.

Kukonzekera ayambe pambuyo workouts

Tonga malo mwa mankhwala amachititsa minofu kuchira, kutenga antioxidants. Ali ndi udindo kwa yimitsira a ankafuna kusintha zinthu mopitirira ufulu. Izi kumachepetsa ululu minofu limaleka chitukuko cha njira yotupa. Ndi antioxidants ndi mavitamini A, C, E ndi ena.

Iwo ayenera kupatsidwa chifukwa chisamaliro kwa amino zidulo. Thupi lenilenilo sangabereke iwo, kotero muyenera kuthandiza iye. amino zidulo ankayimiridwa ngati "L-isoleucine", "L-valine", ndi zinthu zina. Kudzera zina chitetezo nthawizonse kutetezedwa.

Wina mankhwala amalimbikitsa kusinthika mofulumira - "Inosine". Chimasonyeza thupi la asidi lactic, amene nawonso, zimathandiza kuti kutopa minofu.

Malangizo

Kodi mukuganiza kuti yotithandiza kuchira pambuyo kulimbitsa thupi lake? Pomwepo nditamaliza ake Ndi bwino kutenga magalamu 5 "BCAA". Uku kumapangitsa anabolic mahomoni. Komanso, zimaletsa njira catabolic.

M'pofunikanso kutenga magalamu 3 creatine ndi ofanana kuchuluka kwa glutamine. Creatine kubwezeretsa kusowa mphamvu, ndi glutamine kumapangitsanso kukula timadzi.

Momwemonso n'kofunika kugwiritsa ntchito yomweyo pambuyo kulimbitsa thupi lanu osachepera lita imodzi ya madzi oyera si enaake. Iwo amathandiza kuti kubwezeretsa bwino madzi.

zina zambiri

Aliyense kulimbitsa thupi chithe ndi Mangirirani mahatchi kugaleta lamulo (kuwala zolimbitsa thupi). Komanso mwapadera ayenera kutikita akatswiri. Ndi zolimbikitsa magazi ndi lymph otaya mofulumira kuchira pambuyo thupi.

Kulandira anabolic mankhwala amadza zabwino chonse chamoyo.

Kodi kumasulila kuchira?

maora awiri kulimbitsa thupi muyenera kuyeza kugunda kwa mtima. Ngati index ndi osakwana 75 kumenyedwa / mphindi, ndiye ndondomeko kuchira wakhala bwinobwino. Mlingo kuposa 75 kumenyedwa / Mph - mbendera thupi overtraining kapena china pakutchulidwa mavuto mu dongosolo mtima.

Sound kugona kuyankhula za ndondomeko revitalization abwezeretse umoyo. Ngati wochita mpikisano limodzi ndi maloto ovutitsa, komanso m'mawa ndi tulo masana, ndiye kuphunzitsa kamwedwe ayenera kusintha.

Ululu chifuwa - mbendera kuti thupi sanabadwe zinachititsa njira kuchira pambuyo maphunziro lomaliza.

minofu kuchira liwiro zimadalira katundu, kotero mu masiku osiyana, zikhoza kukhala wosiyana. Ngati katundu ochepa, minofu achire pambuyo patsiku. Kotero kuti iwo anachira kuyambira gudumu pafupifupi muyenera masiku awiri.

Full kuchira pambuyo zolimbitsa n'chotheka pambuyo pa sabata. Nthawi zina - masabata awiri pambuyo yaikulu kwambiri thupi.