Gudun yana ɗayan ɗayan wasanni masu yaduwa da araha a yau. Sau da yawa, yan koyo da ƙwararru suna fuskantar tambayar ta yaya za a haɓaka wasan su na motsa jiki.
Ofaya daga cikin mahimman abubuwan shine ƙarfin ƙarfin ɗan wasa. Za mu gaya muku game da ƙarfin hali da yadda ake ƙaruwa.
Jimrewa da yadda ake kara shi
An fahimci jimiri azaman ikon mutum don ci gaba da aiki tare da ƙarfi daidai na wani lokaci.
Akwai manyan nau'i biyu:
- Janar
- Musamman
Janar jimiri yana nufin ikon yin aikin haske, amma a cikin wani dogon lokaci. Ana yin irin wannan aikin ne ta hanyar amfani da hanyoyin samar da makamashi na aerobic, sabili da haka, mai nuna alamun ilimin jimrewa na jimrewa shine iyakar iskar oxygen (MOC) Ci gaban OS yana buƙatar zama babban mahimmanci yayin horo, saboda yana aiki azaman tushe don takamaiman juriya.
Karkashin juriya ta musamman fahimci kayan aiki na dogon lokaci waɗanda ke halayyar kawai wani nau'in aiki.
Dangane da wannan, ana bambanta nau'ikan masu zuwa:
- Arfi
- A tsaye
- Babban titin mota
- Dynamic
Hanyar Hanyar - ikon mutum don yin saurin motsi na dogon lokaci ba tare da gajiya da katsewar fasaha ba. Cƙasa wanda ke da ikon jure nauyin motsa jiki mai nauyi na dogon lokaci.
Dynamic kuma tsayayye bambanta kawai a cikin irin aikin. Dukansu suna nuna ikon yin aiki na dogon lokaci, amma a farkon lamarin, muna magana ne game da saurin motsa jiki, kuma a na biyu, game da tashin hankali na tsoka a wuri guda.
Akwai hanyoyi biyu don ƙara ƙarfin ku:
- Ci gaban motsa jiki
- Yin amfani da kwayoyi
Ci gaba ta hanyar horarwa ta jiki ya dogara da ƙa'idar gajiya, lokacin da aka kai wani matakin gajiya. Wannan hanyar tana da alaƙa da ƙoƙarin son rai na ɗan wasa, da kuma ikon “jimrewa” da “cin nasara”.
Magungunan haƙuri
Yanzu bari muyi magana game da magunguna na musamman. Akwai nau'ikan ƙwayoyi masu juriya. An rarraba su kamar haka:
- Gajiya
- Ba ruwa ba
- Hada hotuna
- Tare da mataki na biyu
Bari muyi la'akari da kowane aji daki-daki.
Gajiya
Misalan sharar kwayoyi sune: maganin kafeyin, pyridrop, mesocarb. Suna aiki ne akan gajiya gwargwadon ka'idar kunnawa da ajiyar kuzarin ajiyar jiki.
Wannan rukunin kayayyakin halittu yana da tasiri sosai akan ci gaban alamomin jiki, amma kuma suna da illoli. Misali, lokacin murmurewa bayan gudanarwa yayi tsawo.
Ba ɓata (ko na rayuwa)
Irin waɗannan kwayoyi sun kasu kashi:
- Steroids
- Magungunan marasa amfani na steroidal
- Nootropics
- Masu kiyaye lafiya
- Makamai masu kawo makamashi
Amfani da magungunan kumburi shine amfani dasu na dogon lokaci ba tare da asarar ƙarfin ajiyar ba. Babu wasu takaddama na gaba ɗaya, saboda haka an fayyace su daban-daban.
Shirye-shiryen gauraye
Ma'aikata tare da cakuda ka'idojin aikin aiki ta hanyar kara kuzarin gluconeogenesis a cikin hanta, samar da glucose. Misalin wannan nau'in magani shine dexamethasone.
Yana jinkirta jigilar amino acid, wanda ke haifar da tasirin anti-anabolic. Lura cewa akwai kuma mummunan tasirin amfani. Decreasearami mai yawa a cikin rigakafi yana yiwuwa, kuma dystrophy na muscular na iya faruwa.
Tare da kyakkyawan aiki na biyu
Aikin na biyu na magunguna ya dogara ne akan binciken farko na samuwar mutum na gajiya. Bayan nazarin halaye na jikin mutum, sai su koma shan kwayoyi. Suna iya kawar da alamun bayyanar mutum wanda ke shafar aikin.
Kwayoyi masu jurewa
Ana iya gabatar da magungunan a cikin nau'i daban-daban: Allunan, foda, capsules. HMisali, da dama daga cikin hanyoyin masu zuwa suna da fom na kwamfutar hannu:
- Aykar
- Ubicon
- Carnitine
- Ostarine
- Sydnocarb
- Esaphosphine
- Phenotropil
- Picamoline
Abincin da zaka iya kara juriya da shi
Hakanan daidaitaccen abinci na iya taimaka wa mutum ya zama mai juriya. Wasu abinci na iya kunna kuzarin ajiyar jiki da ƙara ƙarfin hali. Bari muyi la'akari da abubuwan sha da abinci mai ƙarfi daban.
Abin sha
Daga cikin abubuwan sha waɗanda ke ƙara ƙarfin hali, ana iya bambanta masu zuwa:
- Kofi
- Green shayi
- Juices
Kofi
Wannan abin sha yana da matukar kuzari, saboda yana dauke da maganin kafeyin kuma maganin kafeyin yana daya daga cikin shahararrun abubuwan kara kuzari a duniya. Shan giya kafin tsere yana taimaka muku rufe nisan nesa.
Duk da haka, dole ne a dauki sashi bisa la'akari. Yawan amfani maimakon haɓaka halaye na zahiri kawai zai haifar da rashin lafiya. Allura har zuwa 9-13 MG a kowace kilogram na nauyin mutum na iya haifar da raguwar lokacin bacci da rage ƙimar bacci.
Green shayi
Ganyen shayi yana dauke da sinadarai wadanda suke karfafa zuciya da jijiyoyin jiki. Shayi wanda ba ya da sikari zai iya sautin dan wasa da kara karfin kuzari, wanda zai inganta aikin.
Juices
Fresh juice da aka sanya sabo yana ɗauke da bitamin da ƙwayoyin cuta masu amfani. Saurin shanyewa yana ba da sakamako nan da nan cikin ƙaruwa da ƙaruwa da ƙarfi. Inganta walwala da haɓaka cikin yanayin gaba ɗaya na mai gudu yana ba da haɓaka cikin aikinsa.
M abinci
Hakanan abinci na yau da kullun na iya shafar kasala. Daga cikin mafi inganci sune:
- Kwayoyi
- 'Ya'yan itacen da aka bushe
- 'Ya'yan itãcen marmari, kayan lambu da ganye
- Kayan zuma da zuma
- Ginger
Bari muyi la'akari da kowannensu.
Kwayoyi
Kwayoyi suna da tarin abubuwa waɗanda ke shafar lafiyar mutum. Kwayoyi suna ɗauke da lafiyayyen mai na Omega-3, ma'adanai da bitamin. Dangane da haɗin ma'adinai, kwayoyi sun ninka 'ya'yan itatuwa sau 2-3.
Ga mai tsere, gami da goro a cikin abincinsu zai haɓaka rawar da suke takawa sosai. Adsauki ya fi sauƙi don ɗauka, rage gajiya.
'Ya'yan itacen da aka bushe
'Ya'yan itacen da aka bushe suna dauke da sinadarai da kwayoyin cuta da dama. Misali, zabibi yana dauke da bitamin A, B1, B2, B5, B6, C, da iron, potassium, chlorine, potassium, magnesium, phosphorus. Amfani da busassun fruita fruitan itace yana inganta bacci kuma yana da sakamako mai kyau akan tsarin juyayi.
Inara yawan sautin gaba ɗaya na jiki yana da tasiri mai kyau a kan aikin motsa jiki na ɗan wasa, yana ƙaruwa da kwanciyar hankali.
'Ya'yan itãcen marmari, kayan lambu da ganye
Ta hanyar kwatankwacin ruwan 'ya'yan itace, abincin da kansa yana ba da gajiya ga mai gudu. Mafi inganci sun hada da: tumatir, tuffa, kabeji, ayaba, dill, faski da alayyahu - dukkansu suna ƙunshe da bitamin da yawa waɗanda ke shafar tasirin mutum. Misali, 'ya'yan itacen ja (cherries, cranberries, raspberries) suna ƙara haƙuri haƙuri, wanda kai tsaye ke shafar gajiya ga mai gudu.
Kayan zuma
Amfani da zuma, pollen, saƙar zuma yana inganta zagawar jini, aikin tsarin zuciya da jijiyoyin jini, kuma yana daidaita yanayin haemoglobin a cikin jini. Cin abinci mai dacewa yana ƙarfafa dukkan jiki.
Ginger
Yin amfani da ginger a kai a kai yana ba ka damar murmurewa cikin sauri kuma ka saki tashin hankali, wanda ke shafar gajiya kai tsaye. Hakanan, tare da yin aiki na dogon lokaci, ginger yana ba ku damar tsara ƙofar zafi da ke tattare da rashin gajiya.
Jimrewa shine mafi mahimmancin ingancin jiki wajen gudana, wanda za'a iya inganta shi cikin sauƙi da haɓaka tare da taimakon shirye-shirye na musamman da samfuran.
Lokacin zabar hanyar gabatarwar ku, ya kamata ku kula da waɗannan shawarwarin masu zuwa:
- Lura da halaye na jikin ku kuma zaɓi ƙwaya don kanku kawai kan halayen mutum.
- Kula da madaidaicin sashi. Wannan ya shafi duka shirye-shiryen magunguna da samfuran al'ada.
- Kar a manta da illolin kayan kwalliya
Biye da shawarwarinmu da umarninmu, zaka iya samun ƙwaya mai dacewa don ƙara ƙarfin jurewa da kanka, da sanin duk dabarun wannan batun.
