Fast rov qab tom qab kev kawm: khoom noj khoom haus, cov tshuaj thiab cov tswv yim

Kev ncaws pob thiab amateurs rov qab tom qab kev kawm - ib tug txheej txheem uas yuav tsum tau pom raws li ib tug natural yuav tsum muaj. Nqaij pib loj hlob tsuas yog tom qab nws kawm tiav. Nyob rau hauv thiaj li yuav ua tus txheej txheem no mus sai npaum li cas thiab tsis muaj txim, nws yog ib qho tseem ceeb yuav tsum tau kom zoo zoo so kom txaus thiab rov qab lawv lub zog yuav tsum tau rau koj tom ntej no workout.

Yuav ua li cas koj yuav tsum paub txog cov kev cob qhia?

Kom coj ntawm lub cev ua si - ib tug guarantee tias cov rov qab tom qab qoj ib ce yuav tau ceev thiab tsis mob. Cov kev cai ntawm kev ua si nawv muaj xws li:

1. Restricting qhov ntev ntawm ib tug ib nrab teev ua ntej workout.
2. Muaj ib hnub ib lub lim tiam koj yuav tsum muab koj cov leeg so.
3. Xwb, nyob rau hauv hnub no tej zaum yuav qhov kev siv ntawm qhov tsawg kawg nkaus load.
4. Txhua txhua hnub, koj yuav tsum muab lub cev ib tug so tsis tsuas yog nyob rau hmo ntuj, tiam sis thaum lub sij hawm ib hnub. Heev txaus pw tsaug zog ib teev nyob rau hauv lunchtime.

Rehabilitation tom qab workout

Yuav ua li cas nqa tawm rov qab los ntawm lub cev tom qab ib tug workout? Lub ntsiab txhais tau tias ntawm kev ncaj ncees muaj xws li cov nram qab no:

• passive ua si;
• zoo-xaiv noj cov zaub mov;
• massage;
• da dej;
• dej kev kho mob.

Zaws rau ncaws pob yog ib tug ntawm qhov zoo tshaj txoj kev uas rov qab. Vim qhov kev tshem tawm ntawm nqaij neej puas khoom nyob rau hauv txoj kev ua no, lawv ua ntau dua ywj. Raws li ib tug tshwm sim - kom cov theem ntawm lawv cov kev kawm.

Koj yuav tsum tau them mloog mus rau ib lub cuab tam xws li ib tug chav da dej. Nws yeej txhawb leeg so, uas yog tiav los ntawm kev ua lub tshav kub kev cai thiab ua kom cov hws.

Noj ib chav da dej, nws yog tsim nyog los ua raws li tej yam cov kev cai. Piv txwv li, thaum nyob rau hauv nws tsis tsim nyog ncuav dej txias. Qhov no txoj kev yuav tsum prodelyvat tom qab qhov kev sib kho yog ua kom tiav.

Passive ua si - nws yog ib tug tsis tu ncua hmo pw tsaug zog. Nws ntev yuav tsum tsis txhob yuav tsawg tshaj li yim lub sij hawm. Qhov no lub sij hawm yog txaus los nqaij.

Vim dej kho yog ib qho yooj yim mus so kom txaus rau cov nqaij ntshiv. Tsis tas li ntawd, nws relieves nqaij nyuaj siab. Qhov zoo tshaj yog lub pas dej pas dej ua ke.

Rov qab tom qab kev kawm: kev noj haus

Ntawm cov khoom uas hais tias zoo cuam tshuam rau rov qab los ntawm lub cev tom qab cov kev ua si kawm, yuav tsum tau ua xws li:

1. Qe. Lawv yuav nco ntsoov yuav tus naj npawb ib tug kis las nyob rau hauv cov zaub mov. Lawv protein muaj lub siab tshaj plaws nqi piv rau lwm yam khoom noj khoom haus cov khoom, uas yuav tsum muaj tam sim no nyob rau hauv lub rooj nyob rau hauv lub rov qab lub sij hawm.
2. Salmon. Vim cov proteins uas muaj nyob hauv salmon thiab omega-3 fatty acid, rov qab tus txheej txheem yog sai npaum li cas. Qhov no tshwm sim vim ib tug txo nyob rau hauv cov nqaij protein neej puas khoom.
3. Dej. Kev ua txhaum ntawm cov kua tshuav nyiaj li cas nyob rau hauv lub cev yog fraught nrog poob rau hauv cov leeg rov qab npaum li cas.
4. Nqaij nyuj. Nws yog ib tug zoo lwm txoj rau creatine. Cov nqaij muaj loj nyiaj ntawm cov iron thiab zinc.
5. Kua Mis Nyeem Qaub. Nws yog ib yam khoom uas combines protein thiab carbohydrates. Rau ceev nqaij rov qab tom qab qoj ib ce - yog qhov zoo tshaj plaws tshuaj.
6. Almonds. Nws yog muaj nyob rau hauv ib tug loj npaum li cas ntawm alpha-tocopherol. Nws nruab nrab yog ib daim ntawv ntawm vitamin E.

Npaj rau rov qab los tom qab workouts

Ua txoj hauj lwm ntawm cov tshuaj uas pab txhawb nqaij rov qab, coj antioxidants. Lawv yog cov luag hauj lwm rau cov hluav ntawm dawb radicals. Qhov no thiaj li mob ib ce thiab suppresses txoj kev loj hlob ntawm inflammatory dab. Los ntawm antioxidants yog vitamins A, C, E thiab lwm tus neeg.

Nws yuav tsum tau muab vim cov xim thiab cov amino acids. Lub cev nws tus kheej tsis tau tsim lawv, yog li koj yuav tsum pab nws. Amino acids muaj tuaj raws li "L-isoleucine", "L-valine", thiab lwm yam. Los ntawm xws additives tiv thaiv kab mob yuav tsum muaj kev tiv thaiv.

Lwm cov tshuaj uas yeej txhawb sai lwm - "Inosine". Nws qhia lub cev ntawm lactic acid, uas, nyob rau hauv lem, ua rau kom cov nqaij leeg qaug zog.

yuav pab tau yim pab

Yuav ua li cas lwm tus tej zaum yuav noj tom qab ib tug workout? Tam sim ntawd tom qab nws kawm tiav nws yog pom zoo kom coj mus rau 5 grams ntawm "BCAA". Qhov no txoj nkoos anabolic cov tshuaj hormones. Nyob rau hauv tas li ntawd, nws restrains lub catabolic dab.

Nws tseem yog tsim nyog los noj 3 gram ntawm creatine thiab vaj huam sib luag npaum li cas ntawm Glutamine. Creatine los tsis muaj zog, thiab Glutamine txhim khu kev loj hlob lawm.

Nws yog Attendance tseem ceeb heev rau siv tam sim ntawd tom qab koj workout tsawg kawg yog ib tug liter ntawm dawb huv uas tsis yog-si dej. Nws yuav ua rau kom lub restoration ntawm dej tshuav nyiaj li cas.

cov lus qhia ntxiv

Txhua workout yuav tsum xaus nrog lub obligatory khuam (lub teeb ce). Nyob rau hauv tas li ntawd, tshwj xeeb mloog yuav tsum tau muab rau ib tug kws zaws. Los ntawm stimulating ntshav thiab lymph txaus sai rov qab tom qab qoj ib ce.

Tau txais anabolic steroids tej yam zoo rau lub zuag qhia tag nrho kab mob.

Yuav ua li cas txhais tau rov qab?

Ob teev tom qab lub workout koj yuav tsum ntsuas lub plawv dhia. Yog hais tias lub Performance index yog tsawg tshaj li 75 neeg ntaus / min, ces rov qab txheej txheem muaj tau ntse kom tiav. Rate ntau tshaj 75 neeg ntaus / min - ib lub teeb liab lub cev overtraining los yog lwm tus qhov tshwm sim ntawm teeb meem nyob rau hauv cov hlab plawv system.

Suab pw tsaug zog tham txog cov revitalization txheej txheem los loj hlob. Yog hais tias lub kis las yog nrog los ntawm disturbing kev npau suav, raws li zoo li yav sawv ntxov thiab nruab hnub tsaug zog, ces cob regimen yuav tsum raug tom.

Mob nyob rau hauv lub hauv siab - ib lub teeb liab uas lub cev twb tsis tau ua nyob rau hauv lub rov qab dab tom qab kawg txoj kev kawm.

nqaij rov qab ceev nyob rau hauv lub load, li ntawd, nyob rau hauv txawv hnub, nws yuav ua tau zoo tib. Yog hais tias lub load yog tsawg, cov leeg rov qab tom qab ib hnub twg. Yog li ntawd hais tias lawv zoo los ntawm qhov nruab nrab COG yuav tsum tau ob hnub.

Tag nrho rov qab tom qab qoj ib ce yog tau tsuas yog tom qab ib lub lim tiam. Nyob rau hauv tej rooj plaub - ob lub lis piam tom qab tus poj cev tom.