Fast lokubuyisela emva uqeqesho: ukutya, iziyobisi kunye neziphakamiso

Kwiimbaleki zobungcali amateurs nokufunyanwa emva koqeqesho - inkqubo kufuneka ukuba zibonwe yimfuneko yendalo. Izihlunu ziqala ukukhula kuphela emva kokuba igqityiwe. Ukuze wenze le nkqubo hamba kakhulu ngokukhawuleza kwaye ngaphandle neziphumo, kubalulekile ukuba ukwazi ukuphumla kakuhle kwaye kwakhona amandla abo eziyimfuneko ukuzilolonga yakho elandelayo.

Into ekufuneka uyazi uqeqesho?

ukuziphatha eyiyo umzimba - isiqinisekiso sokuba ukuchacha emva msebenzi uza kukhawuleza kwaye elula. Imithetho ezisisiseko kwezemidlalo ziquka:

1. Enyina ubude iyure enesiqingatha phambi Amazing.
2. Ngenye imini ngeveki kufuneka ukuba izihlunu zakho ukuphumla.
3. Kungenjalo, kule mini isenokuba ukuphunyezwa umthwalo ubuncinane.
4. Yonke imihla, kufuneka unike umzimba ithuba lokuphumla nje kuphela ebusuku kodwa emini. Lidla ulale ngokwaneleyo iyure enye ngexesha lesidlo sasemini.

Rehabilitation emva Amazing

Indlela yokwenza ekufumaneni emzimbeni emva Amazing? Iyindlela eyinhloko kwimo ziquka oku kulandelayo:

• ulonwabo nje kuphela;
• kakuhle ekhethwe yokudla;
• massage;
• bath;
• zonyango amanzi.

Massage kwiimbaleki yenye yezona ndlela zisebenzayo achache. Ngenxa kususwe iimveliso izihlunu ukuqhawuka kule nkqubo, zibe elastic ngakumbi. Ngenxa yoko - ukwandisa umgangatho womsebenzi wabo.

Kufuneka kwakhona sinikele ingqalelo ngesixhobo ezifana kuhlamba ngomphunga. Lukhuthaza kwemisipha zokwehlisa, nto leyo kuphunyezwe ngokwandiswa ummiselo ubushushu kunye ukusebenza umbilo.

Ukuthatha bath umphunga, kuyimfuneko ukuba bathobele imithetho ethile. Ngokomzekelo, ngoxa yakhe engamkelekanga ugalele amanzi abandayo. Le nkqubo kufuneka prodelyvat emva kweseshoni lugqityiwe.

zolonwabo UMSI - oko ukulala ebusuku rhoqo ngayo. ubude bayo kufuneka ungabi ngaphantsi kweeyure ezisibhozo. Eli xesha kwanele ukubuyisela kwezihlunu.

Ngenxa kuthomalaliso amanzi Kulula imisipha. Ngaphezu koko, kuwukhulula xi kwezihlunu. Ngempumelelo kakhulu kwindawo yokuqubha.

IXesha ekuPhulukenwe nalo emva koqeqesho: nesondlo

Phakathi iimveliso oluza kuchaphazela ukufunyanwa umzimba emva uqeqesho ezemidlalo, kufuneka zenziwe ezifana:

1. Amaqanda. Baya kuhlala womdlali inombolo enye kwi menu. protein wabo ixabiso liphezulu xa kuthelekiswa nezinye iimveliso zokutya, apho kufuneka khona phezu kwetafile kwi sokubuyisa ixesha ekuphulukenwe nalo.
2. ETsalimon. Ngenxa iiproteni eziqulathwe nesalmon kunye omega-3 ngamanqatha acid, inkqubo ungaphila ngokukhawuleza kakhulu. Oku kwenzeka ngenxa yokuba kukho ukuhla izihlunu iimveliso protein iyafa.
3. Amanzi. Ukophulwa eseleyo ulwelo kwi umzimba igcwele ukuhla kwezinga recovery kwezihlunu.
4. Beef. Uyi-enye enkulu creatine. Inyama iqulethe izixa ezikhulu zentsimbi kunye zinc.
5. Iyogurt. It is a imveliso oluhlanganisa protein carbohydrate. Kuba ukululama kwemisipha ngokukhawuleza emva umthambo - isisombululo ilungileyo.
6. Neeamangile. Ikhoyo nokubakho isixa esikhulu alpha-tocopherol. Iluphawu uhlobo vitamin E.

Amalungiselelo kwakhona emva ukusebenzisa

Ukukhokela isikhundla phakathi amachiza ezikhuthaza ukuchacha kwezihlunu, thatha Antioxidants. Bona banoxanduva kwezithandani of radicals simahla. Oku kunciphisa ubuhlungu kwezihlunu kwaye ayisayicinezeli ukuphuhliswa kweenkqubo arhabaxa. Yi Antioxidants ukuba iivithamini A, C, E kunye nabanye.

Kufuneka kwakhona kunikelwa ngenxa ingqalelo kunye amino asidi. Umzimba ngokwawo awukwazi bazivelise okanye bazenze, ngoko ke kufuneka ukuba umncede. acid zivezwa "L-isoleucine", "L-valine", kunye nezinye izinto. Ngokusebenzisa kwezithako ezinjalo amajoni omzimba ziya kusoloko kukhuselwa.

Kwelinye ichiza olukhuthaza ngokutsha ngokukhawuleza - "Inosine". It ubonisa umzimba lactic acid, mvisiswano leyo, kwelinye icala, negalelo ekubeni sidinwe kwezihlunu.

amacebo aluncedo

ukukhuthaza alulame Indlela enye ukuze emva Amazing? Ngoko nangoko emva kokugqitywa kwalo kucetyiswa ukuba athabathe ukuya ku-5 iigrem "BCAA". Esi sakhiwo kudaleke iihomoni steroid. Ukongeza, ukuba okubambezelayo iinkqubo catabolic.

Kuyimfuneko ukuba uthathe 3 iigrem creatine kunye alinganayo glutamine. Creatine ukubuyisela ukungabikho amandla, kunye glutamine ukwandisa hormone ukukhula.

Kubalulekile ukuba usebenzise ngoko nangoko emva sakho Amazing ubuncinane ilitha yamanzi acocekileyo ezingezo-nezihlwahlwazayo. Kuza kuba negalelo ukubuyiselwa imali eseleyo amanzi.

ulwazi olongezelelweyo

ukuzilolonga ngalinye kufuneka iphele nge koqiniso esisinyanzelo (umthambo ukukhanya). Ukongeza, ingqalelo ekhethekileyo kufuneka inikwe umyalezo yobungcali. Ngokuvuselela igazi kunye flow nkovu ibuyambo ekhawulezileyo emva umthambo.

Ukwamkela steroid nempembelelo entle eziphilayo lulonke.

Indlela ukuchaza alulame?

iiyure ezimbini emva kokuba ukuzilolonga kufuneka umlinganiselo izinga intliziyo. Ukuba inkomba ngaphantsi kwe 75 ibetha / min, ngoko ke inkqubo yokubuyisa ixesha ekuphulukenwe sele igqityiwe ngempumelelo. Rate ngaphezulu kwama-75 ibetha / min - umqondiso umzimba overtraining okanye enye kukuvela iingxaki kwinkqubo sentliziyo.

ubuthongo Sound ukuthetha ngenkqubo yokuhlaziya ukubuyisela amandla. Ukuba womdlali lukhatshwa amaphupha ephazamisayo, kwakunye kusasa emini, irejimeni noqeqesho kufuneka zilungiswe.

Ubuhlungu esifubeni - umqondiso ukuba umzimba kodwa kubangele iinkqubo ekuphulukenwe emva yoqeqesho yokugqibela.

Isantya recovery kwezihlunu kuxhomekeke umthwalo, ngoko ngeentsuku ezahlukeneyo, kunokuba ukungalingani. Ukuba umthwalo waba ephantsi, izihlunu lulama emva kosuku. Ngoko ukuba ihlawulwe kwi-avareji esinamazinyo kufuneka iintsuku ezimbini.

recovery ngokupheleleyo emva umthambo kunokwenzeka kuphela emva kweveki. Kwezinye iimeko - iiveki ezimbini emva kokuba amandla amakhulu.