Sei mushure kudzidzisa kurwara uye nzwa dzungu - zvichiita zvikonzero uye kubvisa dambudziko

Kushanyira yoUmambo iri rakaisvonaka kudzivirira kufutisa kwete chete, asiwo mwoyo uye utano murombo. Asi chii kana muviri haripi ruyamuro pashure mukirasi, asi nekusiyana, awedzere? Munyaya ino tichataura pamusoro sei pashure kudzidzisa kurwara. Zvikonzero kuti anogona kukonzera Kuipa ezvinhu utano, uye chii rizere. Zvisinei, ngatitangei vimbisa iwe. почему после тренировки тошнит, являются проблемы со здоровьем. Haisi mhinduro yomubvunzo sei, pashure nokudzidziswa vanorwara vari kurwara nguva dzose. Zvichida iwe nyore kuita zviitwa nepasipo kana kwete nguva kudya.

Sport vose

Mwero Sports mutoro une anenge asina contraindications. Kana munhu kufuta, nezvinetso kumwoyo kana zvimwe chisingaperi zvirwere, nyaya chete kusarudza dzidzo hurumende yakarurama. Saka, mutambo ndiwo mushonga inoshanda zvirwere zvose. Chokwadi, pamwe chete zvakarurama chipimo chemushonga uye nokungwarira kusvika, uye dzimwe nguva - chete pamwe murairidzi kana pasi pokudzora chiremba. Zvisinei, kana uchifunga zvakaipa pashure mukirasi, ipapo kana mukasadaro chaizvo zvakanaka, kana ungafanira kuchinja mutoro revarombo. Ngatitaurei pamusoro zvikonzero vairwara mushure Workout ari yokurovedza muviri.

mhando nokudzidziswa

Training inogona kukamurwa simba uye kurovedza. The mhando muviri chokutanga chokuita kufema. Saka, pasi simba zvidzidzo kunosanganisira kurovedza pamwe masimbi. Muenzaniso wakanaka anaerobic muviri kuda Weightlifting anoratidza muviri kana powerlifters. Rinogona kuva squats, bhenji chewaini, kushanda pamwe dumbbells uye kettlebells. Pane rumwe rudzi mutoro - Kurovedza, inobatanidzwa kuramba mutinhimira inhalation uye nedzinovengwa. Muenzaniso Kurovedza kudzidziswa inogona basketball uye ndakawedzera kufamba, kushanda chete ellipsoid, kuchovha, kushambira. Nyanzvi dzokumhanya uye amateurs vanowanzotevedzera Alternate pakati izvi mhando mbiri mutoro.

Sei post-Workout nomusoro uye svoto? Kungava kuti kana munhu akanaka? Ngatitaurei kubata mumwe mhando mitoro inorema uye nokuda chirwere vanovatevera.

Achinzwa kurwara pashure nokudzidziswa simba

Ndizvozvo, kunyange vanhu gwindiri kwezvikonzero zvokurapa vanganzwa vachirwara pashure basa zvakaoma yokurovedza muviri. Usakurumidza kumhanyira chiremba, funga zvose zvinobvira zvikonzero nei nemusoro kana kunzwa kurwara pashure kurovedza.

The inonyanya kukonzera risingafadzi manyawi ari overtraining. Kakawanda, izvi kunokanganisa vamiririri simba pabonde, kureva varume.

Usaita nayo mumba!

Anoda kuva yakawanda uye zvimwe, kumanikidza vanhu vasimudze zvakawanda uremu mukirasi. Izvi zvinobatsira kwete chete kune kuduku kuti tsandanyama rinenge vakazochinja inoenda vawedzere kwetsandanyama, asi pave nonuseful cortisol kemikari. Zvikasadaro, kemikari ichi anonzi kunetseka kemikari, uye ayo nekumwisa kunotungamirira kuti iwe pachako uchanzwa zvakaipa, kunyange utano hwakakwana, maererano zvokurapa. Varairidzi munyika yose vari zano varege overdo nayo, nokuti "zvikuru" harirevi "nani" pamusoro migumisiro kwemitemo mabasa.

Kunyange nyanzvi vakurukuri muviri vanoziva nechiyero uye chitima, kunyange kazhinji, asi pamwe zvokuyeresa zviduku, kana shoma nguva. Regai chibayiro muviri wako uye regai ndokuriisa runako rusesi. Asingafariri zvinopfuura matatu kana mana pavhiki, mumwe kurovedza anogona kupiwa Kurovedza muviri.

Yakakwana zvokudya pamberi uremu kudzidzisa

Avo kazhinji kuenda yokurovedza muviri, munoziva kuti kudya pamberi Workout zvikuru dzamira. On a dumbu yakazara kwakaoma zvikuru kutambanudza makumbo avo, zvakawanda zvakaoma kushandisa, somugumisiro, zhinji vashanyi dzimba musaedza kudya maawa 4-5 usati kumushanyira kirabhu kugwinya. Dzimwe nguva mutambi havagoni kuruma kuburikidza hapana mhosva zvikonzero ake. Somuenzaniso, kana nenzvimbo ine kuenda pashure kurudyi basa.

Pakupedzisira, pashure simba kumanikidzwa utano munhu anogona kuona dzungu uye svoto. Nyaya yokushaya simba inopiwa zvokudya. Saka, mhinduro yomubvunzo wokuti, nei kurwara mushure Workout, nemusoro, rive "zvokudya".

The dambudziko iri kushandiswa emura zvokudya, zvakadai mapuroteni chinozunungusa. Protein chinhu wakakwana kutsanya utilizable mapuroteni. Kana usingade kudya zvatinosiita Porridge nyama kana zvimwe zvokudya zvikukutu, ipapo kutsiva awa rimwe asati kutanga zvidzidzo vanorondedzerwa coctail mutambo zvokudya. Unogona kuwedzera mukaka mapuroteni uye arohwe mabhanana. Saka, iwe uchapa tsandanyama dzako nesimba, uye parizvino anopa kunzwa zvakanaka mushure basa.

Usava muviri midziyo

Unogona nounyanzvi pachake unyanzvi kurapwa pamwe dumbbells kana ndokutsika, asi kana uri kufema zvakanaka, iwe nechokwadi pachako nemusoro kana svoto mushure Workout. Anaerobic muviri zvinoda kwete chete zvakarurama mashoko makumbo uye shure, asiwo mutinhimira kundosvikira.

Vazhinji nyanzvi dzokumhanya uye vanhuwo vashanyi gyms chivi kuti havambokwanisi kuziva sei kufema. Somugumisiro, vose simba muviri iri rinoitwa munyika iyoyo mweya. Sei mushure kudzidzisa kurwara uye nzwa dzungu? Ongorora kwenyu kufema unyanzvi apo kuita zviitwa. Kufunga nezvezvaunoda sei kuchengeta musana wako "panhare," kana kwete kuenda nokuti mabvi masokisi mutsetse, asiwo sei kuti mutinhimira kundosvikira. Uchaona kuti, pakutanga, uchawedzera mauto munguva basa, uye chepiri imi pachako uchanzwa akasimbiswa mushure Workout.

Sei nemusoro pashure vashanyira Kurovedza Kurovedza hunhu?

Tichibata nevaya chinokonzera izvo zvingakonzera nomusoro uye svoto panguva simba mitoro. Asi chii kana uri vachishanyira horo kudzidzisa pamuchina wekusimbisa muviri? zvino sei kutsanangura kusagadzikana pashure mukirasi?

Chokutanga, kwete funga kana uchigamuchira chero mishonga. Vamwe Mahwendefa anogona kunyengedza migraine nokuda kuwedzera kana constriction rwengarava ropa nokuda imwe mutoro. Kana musingadi kushandisa mushonga upi, unogona kuva mumwe chinokonzera nomusoro. Kubva chokwadi kuti mwoyo kushanda pamwero wakakurumidza, izvozvo waparadza yakakura Vhoriyamu ropa kupfuura pa zororo. Nokuda kwaizvozvi, midziyo ropa dilate. Asi pano wapedza kudzidzisa, mwoyo yakatanga kurova mune kuipa mutinhimira, uye tsinga haangakwani kuderedzwa ukuru sezvo kutsanya. Izvi zvinogona kukonzera kunzwa dzungu kana svoto.

How kubvisa zvisingafadzi manzwiro?

Nyore nzira yavangabata svoto kana kutemwa anotevera nzira zvichava zvakananga horo:

• Vata zvokuti musoro uri panzvimbo pamusoro mwoyo akkommodasie. Izvi zvichaita kuti pave aienda midziyo ropa, uye risingafadzi kunzwa achapfuura nokukurumidza chaizvo.
• Nzira yechipiri kudzosa mwero achapiwa undershot chinhu kutsanya utilizable. An kwazvo musimboti ndiyo apuro kana mabhanana. Izvi mukuru carbohydrate zvokudya achazadza kuderedza glycogen muzvitoro, uye kusagadzikana vanofanira kuenda.

Sei varwere shure Workout? Chimwe chikonzero chingava kushaya munhu banal muviri potassium uye magnesium. Inwai mavhitamini, zvakanakisisa kupedza mukati 2-3 mwedzi.

Zvisinei, pane chikonzero adederesa kana svoto uye kutemwa nemusoro kuva chinhu dzose uye kugara post-maekisesaizi. Panyaya iyi, mhinduro yomubvunzo sei, pashure kudzidzisa vanorwara, achaiswa varumbidzwa kuona chiremba. Pane mukana kuti une chirwere kumwoyo.