5 Zinthu Zomwe Simukuyenera Kuchita Mutatha Kulimbitsa Thupi

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Kuwonetsera kalasi yothamangayo ndikudziyendetsa munthawi zovuta ndi gawo lofunikira kwambiri m'thupi lanu - koma zomwe mumachita mutatuluka thukuta zimatha kukhudza momwe thupi lanu limayankhira pantchito yomwe mwayika.

"Kuchokera ku zakudya zomwe timadya mpaka nthawi yopuma yomwe timapeza, zosankha zomwe timapanga pambuyo polimbitsa thupi zimakhudza momwe thupi lathu limachira, kukonzanso, komanso kukula," akutero Julius Jamison, mphunzitsi wamkulu pa New York Health and Racquet Club. . Ichi ndichifukwa chake ndizomveka kupeŵa zolakwika zazikulu zisanu izi anthu ogwira ntchito (aka mwina inu) amapanga nthawi zonse.

1. Kuyiwala kutulutsa madzi

Nthawi zambiri mumakhala kuti mulibe nthawi yokwanira kuti mukhale ndi madzi okwanira mukakhala otanganidwa kukweza ndi kupuma, chifukwa chake ndikofunikira kuti muzimwa madzi ambiri kuposa momwe mumakhalira mukangomanganso madzi akuti Rebecca Kennedy, mphunzitsi wamkulu ku Barry's Bootcamp komanso wopanga A.C.C.S..S..S..S..S. Amalimbikitsanso kuti azitha kumwa zakumwa pambuyo pochita masewera olimbitsa thupi kwambiri (zomwe amakonda kwambiri ndi WellWell). "Muyenera kubwezeretsanso magulu anu a glycogen ndikusintha ma electrolyte, onse omwe amathandizira kuchira," akutero.

2. Kudya zakudya zamafuta

"Mafuta amachepetsa kugaya chakudya, chifukwa chake simukufuna kudya zochuluka mukamaliza kulimbitsa thupi," akufotokoza a Jamison. "Mukufuna kudya zakudya 'zofulumira' zomwe zimatha kulowa m'magazi ndikufika m'maselo mwachangu." Izi zikutanthauza kuthira mafuta mwachangu, monga mumphindi 20 mpaka 30 mutagwira ntchito, ndi mapuloteni abwino komanso ma carbs odyetsa minofu yanu.

3. Kudumpha kutambasula

Zachidziwikire, nthawi zina mumayenera kuthamangira kukafika kumsonkhanowu, koma minofu yanu itakhala kuti ikugwira ola limodzi, kulowa pang'ono pang'ono masekondi 10 nthawi ndikofunikira. "Kulephera kutambasula pambuyo pa kulimbitsa thupi kumatha kuyambitsa malire pakuyenda kwanu, zomwe zingakupangitseni kuvulala kwambiri," akutero a Jamison.

4. Kukhala chete tsiku lonse

"Mukufunadi kuyamba kuyenda nthawi ina kapena thupi lanu lidzakhazikika," akutero a Kennedy. Zachidziwikire, simungathe kuthawa ntchito yanu yonse, koma akugogomezera kufunikira koti "kuchira mwachangu" kuphatikiza pakukhazikika (makamaka ngati mukuchita zolimbitsa thupi ngati HIIT bootcamp). Izi zikutanthauza kuti mumathera nthawi pa 50 peresenti ya kugunda kwa mtima wanu (kuyesayesa kwapakati) kuchita zinthu monga kutambasula mwamphamvu, kupukuta thovu, ndi kulemera kwa thupi ndi ntchito yaikulu.

Ngati simungathe kuchita masana pambuyo pochita masewera olimbitsa thupi m'mawa, perekani mphindi zingapo madzulo kapena tsiku lotsatira. "Pali mitundu yonse ya ubwino-monga kulimbikitsa kutuluka kwa magazi, kuthetsa ululu, kulimbikitsa kaimidwe kabwino, ndi zina."

5. Kusagona tulo

Tsiku lomwe PR pa CrossFit WOD yanu sitsiku lochitira chinyengo thupi lanu zina zonse zomwe zimafunika kukonza ndikuwonjezeranso. "Matupi athu amachira ndikumanganso kwambiri tikagona, ndiye kupuma koyenera ndikofunikira," akutero Jamison. Ponseponse, "zomwe mumachita mukamaliza masewera olimbitsa thupi sizipanga kapena kuziphwanya, koma zidzakulitsa ndikupangitsa kuti zikhale zoyenera kuchita," akutero a Kennedy. Ndipo si zomwe zili choncho?

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