Kutheni emva ekuqeqesheni abagulayo Uyagula - unobangela kunokwenzeka kwaye ukuphelisa le ngxaki

Ukutyelela iholo i nokuthintela ogqwesileyo kuphela ukutyeba, kodwa ukudandatheka kunye nempilo enkenenkene. Kodwa kuthekani ukuba umthambo ayiboneleli isiqabu emva eklasini, kodwa kunoko, uziva ubambekile? Kweli nqaku siza kuthetha kutheni emva ukuqeqesha abagulayo. Izizathu ezinokubangela ukonakala imo yempilo, yaye yintoni igcwele. Noko ke, makhe akukuqinisekisi. почему после тренировки тошнит, являются проблемы со здоровьем. Akusoloko impendulo yombuzo kutheni, emva kokuba uqeqesho abagulayo iingxaki zempilo. Mhlawumbi nje enze imisebenzi engeyiyo okanye hayi ngexesha adle.

Imidlalo yonke

umthwalo Sports Moderate uye phantse akukho Izimo. Ukuba umntu utyebile, iingxaki kunye nemithambo yegazi okanye ezinye izifo ezingapheliyo, ityala kuphela ukukhetha urhulumente uqeqesho. Ngenxa yoko, ezemidlalo yi lunyango jikelele zonke izifo. Kakade ke, kunye idosi echanekileyo nendlela ngenyameko, yaye ngamanye amaxesha - kunye kuphela umqeqeshi okanye phantsi kweliso gqirha. Noko ke, xa uziva kakubi emva eklasini, ngoko mhlawumbi wena musa kulungile, okanye dingi kuyitshintsha le kwinqanaba umthwalo. Makhe sithethe ngezizathu zokuba abagulayo emva Amazing ku ejimini.

iintlobo zoqeqesho

Uqeqesho lungohlulwa lube namandla kunye aerobic. Uhlobo lokuqala imithambo inxulunyaniswa umoya. Ngenxa yoko, phantsi iiklasi amandla kudla ngokuquka imithambo kunye iintsimbi. Umzekelo obalaseleyo anaerobic inkululeko weightlifting esebenzisa bodybuilders okanye powerlifters. Kusenokuba squats, cinezela esitulweni, ukusebenza dumbbells kunye kettlebells. Kukho olunye uhlobo umthwalo - aerobic, inxulunyaniswa inhalation oluqhubekayo zesingqisho kunye nomphunga. Umzekelo uqeqesho aerobic unako ukukhonza njenge njengomtyibilizi, kunye nokuhamba umsengi, ukusebenza kunye ellipsoid, ngebhayisekile, yokuqubha. Iimbaleki kunye amateurs bayathanda alternate phakathi kwezi ntlobo zimbini ze umthwalo.

Kutheni post-ukuzilolonga intloko ebuhlungu nentliziyo? Ngaba kunokwenzeka ukuba xa umntu uphilile? Makhe ukujamelana uhlobo ngalunye imithwalo nangenxa yokugula emva kwabo.

Ukuziva isaqala emveni uqeqesho amandla

Injalo loo nto, kwanabantu uphilile ngenxa yezizathu zempilo ukuze zizizwe emva kokuba umsebenzi onzima ejimini. Musa ukukhawuleza ukubaleka kugqirha, cinga zonke izizathu zokuba yintloko okanye uzive ugula emva koqeqesho.

Unobangela uqhelekileyo imvakalelo mnandi into overtraining. Amaninzi, oku kuchaphazela abameli oyindoda womelele, okt into eyindoda.

Musa ungayibaxi kwelo gumbi!

Ukufuna ngokuba ngakumbi nobungakanani nangaphezulu, atsho amadoda ukuba baphakamise ngakumbi yaye ubunzima ngakumbi eklasini. Oku kunegalelo nje kuphela microfractures esiqwini izihlunu, nto leyo kamva kukhokelela ekwandeni ubunzima kwezihlunu, kodwa ke uphuhliso nonuseful cortisol hormone. Kungenjalo, le hormone ubizwa ngokuba stress hormone, nokunyoluka yayo kukhokelela yokuba wena uya kuziva nokubi, nkqu kunye nempilo egqibeleleyo, ngokwemiqathango amayeza. Abaqeqeshi kulo lonke ihlabathi bayacetyiswa ukuba ungayibaxi, ngenxa yokuba i "ngaphezulu" alithethi "ngcono" ngokumalunga neziphumo zemisebenzi zokunyanzeliswa komthetho.

Nkqu izithethi abaqeqeshiweyo bodybuilders bazi umlinganiselo kunye uloliwe, nangona kaninzi, kodwa ezincane, okanye imali encinci ixesha. Musa mbingelelo umzimba wakho kwaye musa wasibeka phezu lekhefu ubuhle. Akuthathi ngaphezu izihlandlo ezithathu okanye ezine ngeveki, kunye noqeqesho omnye elinokunikwa umthambo aerobic.

ukutya okwaneleyo kokuba zokuqeqesha ukukhulisa ubunzima

Abo badla ejimini, uyazi yintoni ukuba adle ngaphambi kokuba ukuzilolonga kakhulu engonwabanga. On isisu epheleleyo kunzima kakhulu ukuba olule imilenze yabo, kunzima kakhulu ukuba ukusebenzisa, ngenxa yoko, abaninzi iiholo iindwendwe zama ukuba ungadli kwiiyure 4-5 ngaphambi kokuba uye club qethe. Ngamanye amaxesha imbaleki akakwazi nomntana ngokusebenzisa akukho tyala izizathu zakhe. Umzekelo, ukuba igumbi kufuneka aye ngasekunene emva komsebenzi.

Ekugqibeleni, emva nzima umntu esempilweni bangafumana isiyezi kunye isicaphucaphu. Kwimeko yokunqongophala amandla enikwa ukutya. Ngoko ke, impendulo yalo mbuzo, kutheni abagulayo emva Amazing, intloko ebuhlungu, uya kukhonza njenge "ukungondleki".

Isisombululo sale ngxaki kukuba ukusetyenziswa ukutya ulwelo, ezifana milk protein. Weeprothini epheleleyo ziiprotein fast utilizable. Ukuba awufuni ukutya isidudu eqhelekileyo kunye nenyama okanye enye ukutya okuqinileyo, ngoko indawo iyure enye phambi kokuba kuqale iiklasi ezichazwe ukutya cocktail ulwamkelo. Unako ukongeza ubisi protein kunye banana wompu. Ngaloo ndlela, uya kukunika izihlunu zakho namandla, kwaye kungoku nje zinika imvakalelo elungileyo emva kokuba umsebenzi.

izixhobo umzimba engafanelekanga

Ungakwazi ubuchule ngobuchule ngayo unyango kunye dumbbells okanye isitampu, kodwa xa uphefumla kakuhle, wena ukuqinisekisa wena yintloko okanye isicaphucaphu emva Amazing. imithambo anaerobic ifuna nje kuphela ingxelo echanekileyo kwezi imilenze umva, kodwa Ukuphefumla ezinesingqi.

Iimbaleki ezininzi zobungcali kunye neendwendwe eziqhelekileyo zokwenza umthambo isono nje abazi ukuba kuphefumlwa njani. Ngenxa yoko, yonke ukusebenzisa amandla oluqhutywa umoya ofanayo. Kutheni emva ekuqeqesheni abagulayo Uyagula? Hlola ubuchule yakho ukuphefumla ngelixa esenza le mithambo. Cinga nje kuphela malunga nendlela ushinte yakho 'enqabeni, "okanye hayi ukuya ukuba amadolo kweekawusi umgca, kodwa ukuba ukwenza njani Ukuphefumla ezinesingqi. Uya kufumanisa ukuba, ekuqaleni, uya kongeza imikhosi ngexesha umsebenzi, yaye okwesibini, wena uya ziyahlaziyeka emva kokuba Amazing.

Kutheni intloko emva wayetyelele noqeqesho aerobic onjani?

We bajongane nabo oonobangela onokubangela intloko ebuhlungu nentliziyo ngexesha imithwalo ngamandla. Kodwa kuthekani ukuba olindwendwelayo eholweni uqeqesho kwi treadmill? Njani ke ukuba achaze kuyaphela emva eklasini?

Kuqala kwinto zonke, cinga na ukwamkela ukuba naziphi na amayeza. Ezinye tablets ukuze zikhuthaze migraine ngenxa yokwanda okanye constriction kwemithambo yegazi ngenxa umthwalo ongaphaya. Ukuba awufuni ukusebenzisa naluphi na amayeza, kungaba enye unobangela intloko ebuhlungu. Ukususela yokuba intliziyo usebenza ngesantya olukhawulezisiweyo, oko likufikela umthamo omkhulu igazi kunokuba ukuphumla. Ngenxa yoku, imithambo yegazi zithambe. Kodwa apha ugqibe uqeqesho, intliziyo yaqalisa kucola isingqisho eqhelekileyo, kunye neempahla negazi azinako ukubudla zibhalwe ilingane ngokukhawuleza. Oku kunokubangela imvakalelo nesiyezi okanye isicaphucaphu.

Indlela bazigxotha iimvakalelo lingakholisi?

Indlela elula ukuba balahle isicaphucaphu okanye ebuhlungu ezilandelayo ziya kufumaneka ngqo kwi kwiholo:

• Lala phantsi ukuze entloko endaweni ngaphezu intliziyo yokuhlala. Oku kuya kuba negalelo ekubeni licuthe imithambo yegazi, kunye nemvakalelo krakra uya kudlula ngokukhawuleza kakhulu.
• Indlela yesibini ukubuyisela izinga iya undershot into fast utilizable. An ngobuwena elihle. apile okanye banana. Ezi kutya ekudleni eliphezulu iza Zalisa ukunciphisa iivenkile glycogen, kunye nobunzima ofanele uhambe ngayo.

Kutheni abagulayo emva Amazing? Esinye isizathu isenokuba yokusilela potassium umzimba banal nezinki. Yiba iivithamini othululwayo, kuya kuba kuhle ukuba ukugqiba kwisithuba seenyanga 2-3.

Noko ke, kukho isizathu ukuphazamiseka ukuba ube nesicefucefu yaye usoloko uqaqanjelwa yinto yesiqhelo kunye rhoqo post-umthambo. Kulo mzekelo, impendulo yombuzo kutheni, emva ekuqeqesheni abagulayo, iya ekucetyiswa ukuba aye kwagqirha. Kukho ingozi ukuba isifo kwinkqubo sentliziyo.