Bayan dawowa aikin motsa jiki: yadda zaka dawo da tsoka da sauri

Sake dawo da motsa jiki wani muhimmin bangare ne na kowane motsa jiki. Ba za a iya yin watsi da wannan matakin ba, in ba haka ba azuzuwan za su zama na banza. Dole ne tsokoki da jiki su huta, kawai a wannan yanayin zasu shirya tsaf don sabbin abubuwan amfani. Ko da baka ji gajiya ba, har yanzu akwai sauran matakai daban-daban da ke gudana a jikinka yayin lokacin murmurewa. Idan kullun cire su daga sarkar, jima ko daga baya jiki zaiyi aiki tare da aiki mai ƙarfi, wanda zai haifar da raguwar rigakafi, damuwa ko, hana, rashin ci gaba.

Me yasa farfadowa yake da mahimmanci?

Kafin mu fara koyon yadda ake murmurewa daga aikin motsa jiki, bari mu bincika wannan batun da kyau.

Jikinmu ya wanzu bisa ka'idar homeostasis. Bari mu tuna daga ilmin halitta cewa wannan ita ce ƙasa ta musamman wacce dukkanin matakai masu mahimmanci ke gudana a cikin alaƙar ƙawance. A sakamakon haka, ana kiyaye daidaito - mutum yana jin lafiya da kuzari.

Meke Faruwa Yayin Horon? Babu shakka duk tsarin suna fara aiki don lalacewa. Wasu sun fi karfi, wasu kuma sun fi rauni. Homeostasis yana damuwa, amma ba na dogon lokaci ba. Jiki ya juya zuwa ajiyar - glycogen a cikin hanta, abubuwan da ke cikin jini, sannan kuma suna ba da sanarwar yanayin gaggawa zuwa tsarin hormonal da na rayuwa. Latterarshen sun fara aiki a ƙarin gudu. An kashe ƙarfi da ƙarfi da yawa. Tsokoki suna aiki sosai - an sami ƙananan lalacewar zaren, wanda zai fara "gyara" kai tsaye bayan horo.

Lokacin da darasin ya ƙare, dawowa ya fara - lokacin cika albarkatun da aka kashe daga ajiyar. A hankali, yanayin motsa jiki da yanayin motsa jiki na mai motsa jiki yana daidaita.

A yanzu, lokacin da aka kammala horo mai ƙarfi, haɓakar tsoka ko rage nauyi ya fara. Yayin murmurewa, tsokoki sun zama na roba, sun fi karfi, kuma yayin aiwatar da warakar zare, tsokoki suna karuwa cikin girma.

Don haka, bari mu taƙaita abin da lokacin dawowa bayan motsa jiki ke yi?

1. Komawa tsarin zuwa homeostasis;
2. Adaptara daidaitawa ga kayan da ke nan gaba;
3. Girman tsoka;
4. Fatunƙara ƙananan kitse;
5. Maido da asarar makamashi.

Matakan dawowa

Mutane da yawa suna sha'awar tsawon lokacin da tsokoki zasu murmure bayan motsa jiki. Don bayyana amsar sarai, kuna buƙatar kwance matakan matakan dawowa.

Na farko, bari mu bayyana: tsawon lokacin aikin mutum ɗaya ne ga kowane mutum. Dogaro da lafiyar jikinsa, ƙimar rayuwa, ƙarfin horo. A matsakaita, lokacin yana ɗaukar kwanaki 2-4.

Don haka, a cikin waɗanne matakai aka sake sabuntawa:

• Azumi. Ya zo nan da nan bayan aji kuma ya ƙare a cikin minti 30-40. A wannan lokacin, jiki yana cikin matsanancin damuwa, a cikin mafi girman yanayinsa. Yana saurin cinye ƙarshen makamashi, ma'adinai, da furotin. Idan kuna mamakin yadda zaku hanzarta dawo da tsoka bayan horo, yakamata ku sha abubuwan sha na musamman dangane da sunadarai (protein) da glucose (carbohydrates) a wannan lokacin. Ruwan ma'adinai ba tare da gas ba zai taimaka wajen dawo da daidaiton ruwa da gishiri. Kuma gaba ɗaya, kar a manta da shan ruwa bayan kammala aikin motsa jiki. Sai dai in da gaske kuna son matsalolin lafiya.
• An jinkirta. Yana farawa lokacin da jiki ya sake cika ƙarancin abubuwa, kimanin awa ɗaya bayan horo. Maido da aiki na zaren tsoka da suka lalace yana farawa, kitsen mai subcutaneous ya kone, karfin jini da bugun zuciya sun daidaita, tsarin juyayi ya lafa. Hadaddiyar sunadarin aiki yana faruwa. Lokacin yana ɗaukar kwanaki 2-3 kuma a wannan matakin yana da mahimmanci a ci ƙarin abinci don murmurewar tsoka bayan horo. Ya kamata a sami wadataccen furotin a cikin abincin. Kudin yau da kullun shine 30 g da kilogiram 1 na nauyin jiki.

• "A ajiye" ko supercompensation. Wannan matakin yana farawa a lokaci ɗaya kamar na baya, ya kai kololuwa a rana ta 3 bayan horo. A wannan lokacin, jiki yana ƙoƙarin samarwa da kansa albarkatu "a ajiye". Yana adana kuzari kuma yana hada furotin da aikin mahaukaci. Sabili da haka, jiki yana shirya don ɓarna na gaba ba tare da ko da cikakken tabbaci ko zai zo ba. A yanzu haka, lokaci mafi aiki na ci gaban tsoka yana gudana, kuma jiki a shirye yake yadda ya yiwu don ci gaba a nan gaba. Wannan shine mafi kyawun lokacin darasi na gaba. Ana iya ganin damar "samun" cikin lokacin tarawa a tsarin gini "aerobatics" kuma yana da tabbacin dari bisa dari na sakamakon.
• Komawa. Wannan matakin yana farawa ne bayan babban biya - a ranakun 4-5. Jikin yana birgima zuwa jihar kafin zaman horo na baya. A yadda aka saba, idan kuna shirin motsa jiki a kai a kai don cinma burinku na motsa jiki, bai kamata ku tura jikinku cikin yanayin juyawa ba. A zahiri, wannan koma baya ne. Kuna ƙetare ayyukan horo na ƙarshe, kuna dawowa cikin sifa kafin wasanni. Mai farawa zai sake saita ci gaba a cikin wucewar 2-3 kawai, kuma ƙwararren ɗan wasa a cikin watanni 1-1.5.

Tleananan hanyoyi da nuances na dawowa

1. Tabbas zakuyi tambaya ko zai yuwu kuyi motsa jiki idan tsokoki, bisa ga majiyai, basu warke sarai ba. Bari mu ce kuna da lokacin tsinkaya mai yawa kuma a shirye kuke ku zo dakin motsa jiki. Amma har yanzu jiki yana ciwo kuma da wuya ku iya aiki da cikakken ƙarfi. Kada ku damu, duk teburi tare da lokacin murmurewar tsoka bayan horo sun ce zaku iya yin aiki na kwanaki 3-4. Koyaya, idan akwai mummunan ciwo, an ba shi izinin yin aiki a ƙananan ƙarfin. Kada kayi amfani da tsokoki da suka ji rauni. Misali, idan ƙafafunka sun ji rauni, horar da bel ɗinka na sama na hagu.
2. Dayawa suna da sha'awar yadda zasu fahimci cewa tsokoki sun murmure sosai bayan horo. Jikinka zai taimake ka ka amsa. Saurari abubuwan da kuke ji. Yi nazarin yanayin motsin rai. Idan kun ji gabadaya "gaisuwa", amma a wasu wurare tsokoki suna amsawa tare da ɗan ciwo - ji daɗin shiga cikin zauren. Amma lokacin da, a kan asalin ciwo, akwai rauni, gajiya, damuwa - yana da kyau a jira rana.
3. Samun saurin dawowa daga motsa jiki a cikin dakin motsa jiki ba kowane mai wasa bane. Tsawan lokacin ya dogara da shirye-shiryensa, kazalika da yawan ƙimar rayuwa. Matsayin mawuyacin horo na baya shima yana da mahimmanci. Da kyau, kuma mahimmin mahimmanci shine bin ƙa'idodin 'yan wasa tare da shawarwari gama gari don hanzarta murmurewa.

Yadda za a warke?

Mun zo babban sashin labarinmu - zamuyi magana game da yadda za'a dawo da tsokoki da sauri bayan horo.

• Abu mafi mahimmanci shine bacci na al'ada. Mafi ƙarancin tsawon lokacin hutawa na dare shine awanni 8. Yana da kyau a kiyaye tsarin mulki - don tashi da barci a lokaci guda. Kada ku dace daidai bayan aikin motsa jiki ko tare da cikakken ciki. Jira har sai abincin dare da girgizar sunadarai sun narke, ba da damar jikinka yayi sanyi kuma ka kwanta akalla awanni bayan horo. Samar da yanayi mai kyau - yanayi, katifa, lilin, tufafi, hali.
• Kar a manta da matsalar. Kada kayi mamakin dalilin da yasa tsokoki suke daukar dogon lokaci kafin su murmure bayan motsa jiki wanda aka kammala shi ba daidai ba. Sanyin jiki yana baka damar shirya jiki cikin nutsuwa daga aiki zuwa hutu. Yana ɗaukar mintuna 5-10 kawai, amma yana sarrafawa don sake gina jiki don mataki na gaba. Yana taimakawa rage rauni a cikin tsokoki, yana kwantar da bugun jini, shakata da saurara cikin motsin rai mai kyau.

• Tausa. Mun rubuta akai-akai yadda ake dawo da tsokoki bayan horo kuma koyaushe muna ambata abubuwan warkarwa na tausa. Idan kana da jacuzzi - shirya kanka maganin wutan lantarki. Hakanan zaka iya haɗa jiki mai gajiya da hannunka ko amfani da rollers na musamman, rollers, masu amfani.

• Warming yana da kyau don dawowa. Jiƙa a cikin wanka mai zafi nan da nan bayan aikinku, kuma washegari za ku iya zuwa wanka na tururi ko sauna.
• Tabbas, amsar tambayar "yadda za'a murmure daga aikin motsa jiki" shima ana ɓoye a bayan shirya abinci mai kyau. Bai isa a faɗi cewa ya kamata ya zama mai zurfin tunani ba dangane da daidaituwar KBZhU. Ya kamata ɗan wasa ya cinye furotin da yawa da kuma ƙwayoyin carbohydrates masu haɗari. Na farkon suna da hannu wajen dawo da tsoka, yayin da na karshen ke hada karfi.

Idan kuna mamakin yadda zaku dawo da sauri daga motsa jiki a cikin dakin motsa jiki, menu na yau da kullun yakamata yayi kama da haka:

• Karin kumallo - abinci mai gina jiki wadatar da sunadarai, a cikin rabin sa'a - hadadden carbohydrates;
• Abun ciye-ciye - 'ya'yan itatuwa, cuku na gida, yogurt na halitta, kwayoyi 5-6 (zaɓinku);
• Abincin rana - dafa nama, kayan lambu, hatsi, qwai;
• Sa'a daya kafin horo - amino acid daga abincin wasanni;
• A lokacin darasi - VSSA hadaddun, ruwa, isotonic;
• Bayan horo na rabin sa'a - riba da / ko girgiza furotin, ayaba;
• Abincin dare - abinci mai ƙarancin mai, mai wadata, galibi cikin furotin, saurin narkewa;
• Kafin gado - madara, kefir, sunadarai daga kari.

Me za'a sha don saurin murmurewa?

Idan kuna mamakin abin da zaku iya sha don taimakawa tsokoki su dawo bayan motsa jiki, muna ba ku shawara ku kula da waɗannan abubuwa masu zuwa:

1. Tataccen ruwa. Kuna buƙatar sha aƙalla 30 ml a kowace kilogram 1 na nauyi kowace rana;
2. Kula da bitamin don murmurewar tsoka bayan motsa jiki - nemi ɗakunan gidaje masu wadataccen bitamin B, C, E, zinc, magnesium, iron. Kuna iya siyan hadadden bitamin da ma'adinai don yan wasa a shagon abinci mai gina jiki. Ana lasafta dukkanin jigilar abubuwa a gaba a cikin adadin da ake buƙata don jiki.
3. Shawarar abinci mai gina jiki na wasanni don dawo da motsa jiki bayan motsa jiki ya haɗa da masu riba, furotin da shararwar kasin, ɗakunan BCCA, da cikakken amino acid.
4. Ba da jimawa ko kuma daga baya, kowane "barkwanci" yana tunani game da siyan magunguna na musamman waɗanda ke hanzarta dawo da tsoka bayan horo. Ana sayar da su a cikin shagunan abinci iri iri na abinci da ƙarin abubuwan abinci. Tambayar ko a karɓa ko a'a, kowa yana yanke shawara daban-daban, amma muna so mu mai da hankali ga masu zuwa. Haka ne, kwayoyi da allurai na iya haɓaka saurin tsoka da rage ciwo. Lokacin murmurewar ku zai gudana cikin hauka. Koyaya, duk wannan ba shi da lafiya. Yi tunani game da dalilin da yasa kuka ziyarci gidan motsa jiki? Shin kawai don cimma wata sifa ce ta ban mamaki, ko don samun ƙarfi da ƙoshin lafiya? Dangane da wannan amsar, zaku san idan kuna buƙatar kwayoyi masu motsa kuzari.

Don haka, mun yi karatu dalla-dalla batun dawowa da hutawa. Muna fatan yanzu kun fahimci mahimmancin wannan matakin kuma ku bi shawarwarinmu. Ka tuna, ɗan wasan da ya san yadda za a iya dawo da tsokoki yadda yakamata bayan horo ana da tabbacin rage zafi da hanzarta farawar homeostasis da ake so. A hanyar, mabuɗin don kyakkyawan dawowa shima yanayi ne mai kyau, ruhun faɗa da kuma sha'awar da ba zata girgiza ba don cimma burin.

Kalli bidiyon: Yadda zaka gano lambobin wayarka dasuka bata (Afrilu 2025).