Njira 3 Zosayembekezereka Zokulitsira Ntchito Yanu

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Kulimbitsa thupi kwanu kumakhudzidwa ndimomwe mumamvera, zomwe mudadya masana, komanso mphamvu zanu, mwazinthu zina. Koma palinso njira zosavuta, zosayembekezereka zomwe mungatsimikizire kuti mukuchita bwino musanachite masewera olimbitsa thupi, komanso mutatha. Dziwani zomwe zili pansipa!

Pamaso: Mukudziwa kuti khofi amakupatsani mphamvu, ndiye kuti zingawoneke ngati zosamvetsetseka kuti chakumwa ichi chingakuthandizeni mukamachita masewera olimbitsa thupi. Koma chifukwa chomwe khofi imagwirira ntchito pakulimbitsa thupi kwanu sichifukwa imakupangitsani kukhala ndi mawaya ndikukonzekera kupita. Caffeine imawonjezera kupirira kwanu pokhudza momwe minofu yanu imagwiritsira ntchito mphamvu m'thupi lanu pamene mukugwira ntchito. Kafukufuku wasonyeza kuti caffeine imalimbikitsa mafuta m'thupi lanu kuti minofu yanu izigwiritsa ntchito ngati mafuta, m'malo mwa glycogen mthupi lanu. Izi zimakuthandizani kuti muzichita masewera olimbitsa thupi, popeza thupi lanu siligwiritsa ntchito ma carbs omwe mudadya musanamalize masewera olimbitsa thupi mpaka mtsogolo. Caffeine yasonyezedwanso kuti imathandizira kuchepetsa DOMS yogwira ntchito pambuyo pa ntchito (kuchedwa kuyamba kupweteka kwa minofu), choncho pitirizani kusangalala ndi kapu kakang'ono ka khofi kapena tiyi musanagwire ntchito.

Nthawi: Gwirani m'botolo lanu lamadzi pamene mukupita kothamanga? Mukatero, mwina ndicho chinthu chomwe chikukuthandizani kuti mupitirize. Kafukufuku watsopano adapeza kuti kukhala ndi manja ozizira kumapangitsa kuti azimayi onenepa azilimbitsa thupi nthawi yayitali, chifukwa sangamve kutenthedwa komanso kusamasuka. Ngati mukufuna kuyesa chinyengo ichi kuti muwone ngati chimakuthandizani, onjezerani ayezi ku botolo lanu lamadzi musanayambe masewera olimbitsa thupi ndipo mugwiritseni ntchito kuti muziziziritsa manja anu pamene mukuchita masewera olimbitsa thupi.

Pambuyo pake: Kupweteka kwa minofu ndi vuto lodziwika bwino pambuyo pochita masewera olimbitsa thupi, koma ngakhale kuti ndi vuto labwino kukhala nalo, kukhala ndi zilonda zopweteka kungapangitse kuti zikhale zovuta kumamatira ku masewera olimbitsa thupi kapena kuyenda mozama momwe mungafunire. Pali njira zambiri zochepetsera DOMS, koma sizimangoyima pa matikita ndi malo osambira ofunda. Muthanso kumwa zakumwa zamatcheri pang'ono kuti minofu yanu ikhale yosangalala. Kafukufuku apeza kuti kumwa madzi a chitumbuwa (kapena kudya yamatcheri) musanamalize komanso mukamaliza kulimbitsa thupi kungathandize kuchepetsa kupweteka kwa minofu. Ngati matcheri samakonda, yesani zakudya zina zomwe zimathandiza kuchepetsa zopweteka.

Zambiri kuchokera ku FitSugar:

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