Ya faru cewa mutum bayan horo yana jin damuwa, wanda ke nufin cewa ya cika shi da lodi. Don murmurewa cikin sauri, kuna buƙatar bin ƙa'idodi masu sauƙi waɗanda ke bawa ɗan wasa damar samun kwanciyar hankali bayan aiki.
Bayan duk wannan, nasara da nasara a kowane wasa zasu dogara ne akan abinci, daidai rarraba kaya da ikon dawo da su.
Yadda ake murmurewa da sauri daga aikin motsa jiki?
Tsarin dawo da motsa jiki bayan wasan motsa jiki yana da matukar mahimmanci ga ɗan wasa, ko ya kasance mai talla ko mai son sha'awa. Suna iya samun kaya daban-daban, amma maidowa yana da mahimmanci ga kowa.
Dole ne in faɗi cewa kowane ɗan wasa na iya samun nasarorin sabuntawa, amma ba zai zama mai yawa ba:
- samun isasshen bacci;
- yi dan motsa jiki;
- yi shimfiɗa;
- zaman tausa.
Ba za a manta da farfadowa bayan gudanar da horo ba, lodi mai yawa yana haifar da ƙarancin jiki. Motsa jiki biyu masu inganci a kowane sati sun isa sosai don cigaban bayanan jiki.
Sanyin jiki bayan gama gudu
Ga masu farawa, tambaya yawanci takan taso: shin ya zama dole ayi sanyi a ƙarshen horo? Tabbas, irin wannan aikin ya zama dole don samar da jini ya tabarbare, kuma bugun zuciya ya ragu cikin nutsuwa.
Saboda tsananin motsa jiki, tsokoki da zuciya suna aiki cikin nutsuwa ƙarƙashin nauyi mai nauyi. Lokacin da tsokoki suka tsaya ba zato ba tsammani, sukan daina taimakawa zuciya don harba jini, daga inda jini ke fara taruwa a cikinsu.
Sabili da haka, zuciya tana karɓar babban nauyi, ita kanta, ba tare da taimakon tsoka ba, tana fitar da jini cikin jiki. Yin aiki da kyau yayin horo, a ƙarshen gudu ko wasu ayyukan wasanni, zuciya tana bugawa har ma da ƙarfi kuma sau da yawa, dakatarwar kwatsam tana haifar da jiri ko jiri.
Sanyin ƙasa yana ba da gudummawa ga:
- Hutawar tsokoki.
- Miqewa tayi.
- Daidai kammala horo.
Ayyukan wasanni daidai suna ɗauke da dumi, babban ɓangaren, mai sanyaya-ƙasa.
Sake cika asarar ruwa
Wasu mutane ba sa ɗaukar asarar ruwa yayin motsa jiki da mahimmanci, suna gaskanta cewa kiyaye daidaiton ruwa a cikin jiki ba shi da mahimmanci.
Amma wannan ba haka bane, masana sun ba da shawarar yin amfani da gilashin ruwa 1-3 kafin fara motsa jiki, da kuma ɗaukar kwalba tare da ku. Yana da kyau a kara lemun tsami, lemun tsami a cikin abin sha, zaka iya siyan ruwan da ba carbonated ba tare da wadannan abubuwan.
Tare da horo mai mahimmanci, jiki ya rasa mahimman abubuwa masu yawa waɗanda suka fito da gumi, zaku iya yin rashi tare da abin sha na wasanni, sun haɗa da:
- carbohydrates;
- lantarki;
- bitamin;
- ruwa
Lokacin zabar irin waɗannan abubuwan sha, kuna buƙatar kallon abun da ke ciki, bai kamata ya ƙunshi acesulfate, saccharin ba. Wadannan abubuwa suna cutar da lafiya.
Bayan nauyin horo, aikin da aka wajabta shine cikewar ruwan jiki, godiya ga wannan, saurin warkewarsa yana faruwa, aiwatar da isar da abinci mai gina jiki yana tallafawa, kuma haɓakar metabolism ya inganta. Idan lokacin yayi zafi, ya kamata a yawaita shan ruwa.
Tausa
Yana taimakawa murmurewa sosai bayan motsa jiki - tausa.
Su:
- An sauƙaƙe raɗaɗin tsoka, tsokoki da suka lalace suna shakatawa.
- Hadarin rauni a yayin motsa jiki ya ragu.
- Gudun jini a cikin tsokoki da gabobin ciki an inganta.
- Ana aiwatar da matakai na rayuwa.
- An kawar da nutsuwa a cikin kyallen takarda, an inganta motsi na haɗin gwiwa.
Ana iya yin tausa da kansa, tare da taimakon na'urori na musamman, ta amfani da tausa ko man kayan lambu. Hanyoyin sun wuce kimanin minti 20.
Ruwan sanyi da zafi
Saɓanin shawa yana da sakamako mai kyau akan dawo da jiki bayan motsa jiki.
Amfani da yanayin zafin ruwa daban, sabuwa vasoconstriction da dilation ana haifar da shi, godiya ga wannan, yana inganta:
- metabolism;
- yaduwar jini a gabobin, kyallen takarda.
Daga shan shawa mai banbanci, kuzari yana ƙaruwa.
Ziyarci zuwa sauna ko wanka
Da yawa, idan sun kammala motsa jiki, sai su tafi gidan wanka ko sauna ba kawai don su more ba, amma kuma su rage kiba, ƙona kitse, da ƙara yawan tsoka. Ina so in ce wanka da saunas a cikin wannan yanayin cutar kawai za su iya yi.
Yanayin zafin jiki yana da haɗari sosai ga zuciya, musamman bayan ɗaga kayan horo da aka sauya. Amma wannan ba yana nufin cewa kuna buƙatar daina baƙon wanka da saunas ba, yana da kyau ku je wurinsu lokacin da kuka sami ranaku kyauta daga horo.
Cin abinci mai kyau
Shiga cikin motsa jiki, ana amfani da abubuwa masu amfani a jiki, don sake cika su, dacewa, lafiyayyen abinci ya zama dole. Bayan kammala horo, bayan minti 30. - awa 1, kana bukatar cin abincin da ya kunshi sunadarai da carbohydrates.
Tsallake abinci bayan motsa jiki yana barazanar cewa jiki zai fara karɓar kuzari daga tsokoki, wanda, maimakon girma, zai fara durƙushewa.
Abincin gama-gari bayan gama-gari sune:
- Sunadaran girgiza.
- Cuku gida
- Varietiesananan naman alade, naman sa, kaji.
- Qwai.
- Lean kifi
Tabbatar da cinyewa: buckwheat, sha'ir lu'ulu'u, oatmeal, gero porridge, taliya, farar shinkafa, burodin tauna, ayaba, ruwan 'ya'yan itace sabo, zuma.
Banda daga abincin:
- cakulan;
- shayi;
- kofi;
Kammala aikin motsa jiki yana buƙatar murmurewar tsoka, amma kasancewar maganin kafeyin zai hana insulin yin aikinsa, glycogen ya shiga cikin tsokoki da hanta.
Mikewa
Bayan motsa jiki, tana kawo fa'idodi masu yawa, misali:
- Yana warms sosai, yana kwantar da tsokoki.
- Inganta daidaito na tsoka.
- Yana hana ciwon tsoka.
- Yana hanzarta aikin dawowa.
Yin atisaye yana iya hana raunin da ya faru. Mika tsokoki shine mafi kyau bayan motsa jiki ko dumi. Hakanan suna yin shimfidawa a gida, da yamma. Mafi yawan lokuta ana yinta, mafi filastik tsokoki suna kasancewa kuma sassauƙa ana kiyaye shi cikin sauƙi.
Ci gaba da tuƙi bayan horo
A ƙarshen aji, bai kamata ku tsaya nan da nan ba. Rage kaifi a cikin aiki shima yana cutar da jiki, kamar ƙara motsa jiki.
Misali, idan dan wasa yana gudu, to a hankali suna canzawa zuwa saurin tafiya, a hankali suna rage saurin zuwa mataki. Sannan zaku iya zama, yin lankwasawa, dagawa sama da runtse hannayenku, babban abin shine ku lura da numfashinku, dakatar da motsi don kafa ko da numfashi.
Barci mai kyau
Babban yanayin dawowa bayan ayyukan wasanni shine bacci mai kyau. A cikin yanayin bacci, mutum yana shan ingantaccen farfadowa na dukkan jiki da tsokoki. Tsawancin barcin na iya zama daban ga kowane mutum, ya danganta da halayen mutum, amma bacci bai kamata ya zama ƙasa da awanni 8 ba.
Rashin barci yana barazanar:
- Theara lokaci don jiki ya sake sabuntawa.
- Matsalar tattara hankali
- Jin ba dadi.
Saboda haka, ya kamata ku ba da isasshen lokacin yin bacci.
Tsarin horo mai kyau
Don tsara tsari don horo a dakin motsa jiki, kuna buƙatar yanke shawara kan dalilin ziyartar shi.
Yana iya zama kamar haka:
- asarar nauyi;
- ginin tsoka;
- ƙaruwa a cikin alamun ƙarfi;
- inganta taimako;
- goyon bayan fom ɗin da aka samu.
Kuna buƙatar zaɓi ɗaya kawai, in ba haka ba zaku sami isasshen lokaci ga ɗayan ba. Kafin zana tsarin horarwa na mutum, dan wasan yana buƙatar zaɓar motsa jiki ta hanyar rarraba ta ƙungiyar tsoka. An karɓi lambar su daga yawan halartar azuzuwan, mai ba da horo zai taimaka wajen tsara wani shiri, in ba haka ba rarraba bazuwar ba daidai ba zai cutar da lafiyar kawai.
Ko da wane irin wasa mutum ke yi, maido da jiki aiki ne na wajibi wanda dole ne a bi shi. Yawan himma yana haifar da sakamako mai cutarwa, dangane da lafiya, to ana buƙatar ƙa'ida a nan. Sabili da haka, masu son rayuwa mai kyau suna buƙatar bin shawarwarin masu horarwa kuma yana da kyau a gudanar da azuzuwan ƙarƙashin kulawarsu.
