Yozizira pansi pambuyo zolimbitsa thupi: kulemba ntchito zamasewera

thupi - ndi mbali yofunika kwambiri ya moyo wathanzi. Angathandize kusunga thupi lolamulidwa, kuchepetsa chiopsezo cha matenda monga matenda a shuga, matenda a mtima ndi ena ambiri. Komabe, kuti akwaniritse cholinga - ndi wokongola ndi ang'ono chithunzi - sibwino kuchuluka koma khalidwe la maphunziro. anthu ambiri kuiwala wina mbali zofunika kwambiri za izo, wotchedwa ndi Mangirirani mahatchi kugaleta. Pambuyo kulimbitsa thupi, muyenera kuchita Zochita kuti kuthandiza thupi kuyamba limagwirira kuchira.

Kodi muyenera kuchita nthawi yomweyo pambuyo kulimbitsa thupi lake?

Kodi kuchita patapita kulimbitsa thupi mu malo oyamba? Mawu osavuta, muyenera ukhale pansi. Kuti tichite zimenezi, mukhoza kupanga mndandanda zokambirana kuwalako kutenga mphindi 10 mu nthawi. Kuyenda pa ndi matayala kwa mphindi zisanu ndi zabwino ndi zophweka kuti ukhale pansi pambuyo zolimbitsa kuyenda. Yozizira pansi pambuyo masewera olimbitsa thupi amathandiza kuteteza matenda kugunda kwa mtima ndi limalola minofu kuchira msanga, kusonyeza kuti apindule kwambiri ndi khama.

Monga "mtima pansi" pambuyo kulimbitsa thupi lake?

Zotsatira za masewera anali pazipita, m'pofunika kuti amalize ndi kulimbitsa thupi molondola. Kodi chimachitika pambuyo zolimbitsa thupi ndi lofunika kwambiri monganso mmene zimene zinali kuchitika pa nthawi ya kuphedwa awo.

• Kwambiri Mangirirani mahatchi kugaleta pambuyo kulimbitsa thupi ndi - ndi cardio.
• Anatambasula minofu relaxes amathandiza athandize kumbali ya magazi aziyenda bwino mu malo ndipo kumathandiza kuchotsa zoipa chamoyo ndi poizoni, potero kuchepetsa ululu minofu pambuyo thupi.
• Pewani vuto losowa madzi m'thupi. Pa thupi, thupi limataya kwambiri a madzimadzi kuti ayenera nthawi zonse kudzadza. Madzi amathandiza kuchepetsa minofu soreness ndi kuonjezera mphamvu zawo mosavuta. Ndi bwino kumwa makapu 2-3 maola awiri ndi chiyambi cha makalasi. Komanso, muyenera kumwa malita osachepera 1.5 masana kupewa madzi m'thupi.

• A mpumulo pang'ono. Zakudya ndi imodzi mwa mfundo zofunika kwambiri pambuyo kulimbitsa thupi ndi. M'pofunika kubwezeretsa minofu kuonongeka ndi mungawonjezerere mphamvu yanu, ndipo ziyenera kuchitika msanga. Ndi bwino kudya mkati mphindi 90 pambuyo thupi, koma mwamsanga bwino. Kodi kusankha zakudya ndi chakudya komanso mkulu mapuloteni, monga mapuloteni mapuloteni kugwedezeka.
• Kutikita. Akukhulupirira kuti zosangalatsa mu mphamvu zonse za ndondomeko pambuyo kulimbitsa thupi yovutayi akhoza kuchita zodabwitsa. Kutikita amathandiza imathandizira achire komanso kumachepetsa kutupa ndi minofu kuwonongeka.

Molondola kukuphunzitsani - ndi kufunikira

Chimodzi mwa zifukwa ndi Mangirirani mahatchi kugaleta pambuyo maphunziro mphamvu n'kofunika, chifukwa chakuti mmene minofu, mtima ndi mitsempha kuyankha masewera olimbitsa thupi. Pamene inu masewera olimbitsa thupi, kugunda kwa mtima wanu mofulumira kupulumutsa magazi ndi mpweya minofu zambiri wolimbikira ntchito mu miyendo ndi manja. Ngati pa kuphedwa kwa munthu amasiya mwadzidzidzi, adzionere iyamba kugwera.
Izi zikhoza kukhala limodzi ndi chizungulire, kunyansidwa kapena lightheadedness. Matenda ndi zina kwa oyamba, olimba okonda, ndi bodybuilders akatswiri. Ngati muli mawonekedwe abwino, si nthawi yomweyo pambuyo mphamvu ndi cardio kugwa pa pamanja kapena pansi mu mpando.

Ndipo ngati mulibe kuzimangirira?

Maphunziro - ndi maganizo amphamvu minofu ndi thupi lonse, kenako m'pofunika kuti achire. Siteji mwadzidzidzi zolimbitsa thupi kungachititse chisoni, chizungulire, nkotheka dontho lakuthwa magazi. Kodi Mangirirani mahatchi kugaleta sayenera kufulumira. Ngati ziri cardio, muyenera pang'onopang'ono m'mbuyo mayendedwe ndi kuyenda kwa mphindi zitatu ndi zisanu (kapena kupitirira, ngati inali ntchito yovuta kwambiri). Good mapeto a kulimbitsa thupi ndi - ndi zazikulu anatambasula (kuyenda thupi kapena kuika ku anati yoga).

Chifukwa Mangirirani mahatchi kugaleta?

Mangirirani mahatchi kugaleta sangalepheretse choipa kapena kwambiri kuchepetsa ululu minofu, koma amapereka thupi mwayi pang'onopang'ono kubwerera ku dziko mwachizolowezi iye. Kuti tichite zimenezi, pang'onopang'ono kuchepetsa mphamvu ya kulimbitsa thupi lanu ndi kuchita Zochita yosavuta kwa mphindi 5-7. Ziribe kanthu kuchuluka nthawi zimatengera kuchita, muyenera konse nkhani zofunika ngati zochangamutsa ndi ukhale pansi. Maminiti pang'ono chabe kuthandiza kumanga minofu ndi kuonjezera kusinthasintha.

Yozizira pansi pambuyo zolimbitsa thupi: Chitani

1. Kuyenda. Mmodzi wa maphunziro komaliza zolimbitsa thupi ndi kuyenda wamba pa matayala kapena pa malopo.
2. Anatambasula miyendo. Kusonyeza tingachipeze powerenga anatambasula zapambuyo ntchafu ndi kupinda mawondo ndi atigwira ya phazi kumbuyo. Kukokera hamstrings, muyenera kuika chidendene wanu pansi sitepe patsogolo pa yokha, phazi nthawi yomweyo mwachindunji, masokosi anakoka, kupinda, kuyesera kuti akagwire manja a zala.
3. Anatambasula pachifuwa. Imodzi mwa ntchito otchuka ndi zotsatirazi: concatenate zala mu loko kumbuyo kwake, kuwongola manja ake ndi kuyang'ana pa denga. Njira imeneyi ndi mogwira kutambasula minofu pachifuwa.
4. Yozizira pansi pambuyo zolimbitsa mulinso ena Zochita anatambasula manja. Mwachitsanzo, Matola, weramitsani pa chigongono, monga mmene ndingathere kumbuyo kuthandiza ndi linzake. zolimbitsa thupi lina komanso anatambasula ndi retracting dzanja wopindidwa pa chigongono kwa phewa zosiyana.
5. Onse Tambasula. Izi zikuphatikizapo kugwedeza otchuka a anati yoga monga "galu kuipanikiza pansi", "mphaka" kapena kachingwe wamba.
6. Kulumpha pa malo Komanso njira kwambiri kwa Mangirirani mahatchi kugaleta ogwira.
7. Kusambira. Ngati mukhoza kupita kusambira kusukulu, muyenera ntchito. Pa ulendo wa zosungidwazo zimagwiritsidwa ntchito pafupifupi akatumba onse mofanana poyenda kapena kulumpha.
8. Kuvina m'njira yosiyana angatchedwe Zochita wokongola. Izi zikhoza kukhala njira yabwino kwambiri kumaliza mphamvu maphunziro. Plus, ayenera kusangalala ndi zothandiza osati kwa thupi komanso kumaliseche kwa maganizo.

Yoyenera Mangirirani mahatchi kugaleta thandizo kuchepetsa ululu minofu

Kupweteka minofu pambuyo masewera olimbitsa thupi kukhala iwowo Zochita anali bwino anapanga, ndipo panali yoyenera zochangamutsa ndi ukhale pansi pamaso ndipo pambuyo thupi. Nthawi zina ululu umakhala wamphamvu kwambiri moti n'zovuta kupita pansi pa makwerero kuti tsiku lotsatira. kuwawa chifukwa cha zinthu zingapo. Choyamba, pa zolimbitsa zimachitika misozi kakang'ono ulusi minofu. Izi microtrauma chifukwa minofu edema, amene nawonso, amaika kupanikiza pa mathero mitsempha ndi zotsatira zowawa.

Chachiwiri, ngati muzichita ndi mtima akuyamba minofu olimbika a kapezedwe magazi. Pamene osabwereranso kumeneko mpaka zitanyowetsa minofu ndi mpweya ndi zakudya ndi abwerera ku mtima. Komabe, pamene masewera olimbitsa thupi ndi anaima, ndiye mphamvu kuti amakankhira magazi kumbuyo m'mbuyo. Pa nthawi imeneyo minofu akhala chochokera mu mawonekedwe a asidi lactic, womwe amachititsa kutupa ndi ululu. Yoyenera Mangirirani mahatchi kugaleta kumathandiza kukhalabe mwa mayendedwe a kufalitsidwa magazi, womwe kumathandiza condensation ake ndipo amachotsa poizoni kwa minofu.

A chizolowezi zofunika kwambiri

Yozizira pansi pambuyo zolimbitsa thupi - ndi chizolowezi zofunika kwambiri kuti nthawi zambiri ananyalanyaza, koma pachabe. The mphindi choyamba pambuyo masewera olimbitsa thupi ali ofunika. Kuti muzipindula kwambiri mwa olimba, muyenera wekha bwino ndi kuonetsetsa kuti malangizo onse odziwika. Mwachitsanzo, pambuyo pa kuthamanga kwambiri kapena mphamvu wokhulupirira Mangirirani mahatchi kugaleta zabwino ndi zovuta kuthamanga kapena kuyenda kwa mphindi 5-10. Mphindi wotsatira 5-10 ali otsika Mwamphamvu malo amodzi mavuto.

Pambuyo pake, m'pofunika kuti kwa madzi otayika ndi kumwa makapu 1-2 madzi. Kenako ola muyenera ndithudi kudya zinthu zothandiza ndiponso yosavuta kudya, monga apulo, nthochi, kapena chakumwa khalidwe mapuloteni. Minofu muyenera mapuloteni apeze ndi kukula, ndi chifukwa cha ichi amafunika chakudya kubwezeretsanso masitolo glycogen. menyu chitsanzo kwa kusankha pambuyo maphunziro:

1. Cottage tchizi wophatikizidwa ndi zipatso.
2. Apulo ndi chiponde supuni.
3. 12 yaing'ono nthochi ndi mtedza yaiwisi amondi unsalted.
4. Greek yogurt.
5. Whey mapuloteni kugwedezeka.
6. Mapuloteni omelet.