Njira Zoyenera Kutsatira Ndondomeko Yolimbitsa Thupi Yomwe Imakhala Ndi Zotsatira

Zamkati

• Malangizo wamba oti mutsatire
• 1. Pezani madzi
• 2. Idyani chotupitsa chopatsa thanzi
• 3. Muzichita masewera olimbitsa thupi mopepuka masiku opuma
• 4. Musaiwale kuziziritsa
• Malangizo omanga minofu
• 5. Ikani puloteni patsogolo
• 6. Sankhani carbs mwanzeru
• 6. Yesani chowonjezera
• Malangizo ochepetsa thupi
• 7. Idyani chakudya chokhazikika
• 8. Ganizirani za zakudya zina
• Malangizo a zilonda zowawa
• 9. Musaiwale kutambasula
• 10. Sangalalani ndi shawa lozizira
• 11. Yesani mankhwala kunyumba
• Zomwe muyenera kupewa
• Ngati simukutsatira zomwe mumachita mukamaliza kulimbitsa thupi
• Nthawi yolankhulirana ndi pro
• Mfundo yofunika

Zomwe mumachita mukamaliza masewera olimbitsa thupi ndi gawo lofunikira pakupindulitsa, monga kupindula kwa minofu ndi kuchepa thupi, kwinaku mukuchepetsa kupweteka kwa minofu. Chizolowezi chochita masewera olimbitsa thupi chimathandizanso kuti mukhale ndi mphamvu zambiri mukamabwezeretsanso mphamvu, zomwe zimapangitsa kuti zikhale zosavuta kutsatira dongosolo lanu lolimbitsa thupi.

Nkhaniyi ikufufuza zomwe mungachite mutatha kulimbitsa thupi kuti mukulitse zotsatira zanu. Pemphani kuti muphunzire momwe mungapangire njira yothandiza yoyambira mukatha kuchita masewera olimbitsa thupi.

Malangizo wamba oti mutsatire

1. Pezani madzi

Kubwezeretsa madzi m'thupi ndi kofunikira, makamaka ngati mwachita masewera olimbitsa thupi kwambiri kapena mutuluka thukuta. Kubwezeretsa misinkhu yanu yamadzimadzi kumathandizira kusinthasintha kwa minofu, kumalimbitsa mphamvu, komanso kumateteza kupweteka kwa minofu.

Imwani madzi osachepera 16 kapena zakumwa zabwino, monga madzi a kokonati, tiyi wobiriwira kapena wakuda, ndi mkaka wa chokoleti. Kapena mutha kusankha chakumwa cha masewera otsika kwambiri. Zakumwa izi zimakhala ndi maelekitirodi, monga potaziyamu ndi sodium, omwe amatha kuteteza komanso kuchepetsa kupindika kwa minofu.

Pewani kumwa mopitirira muyeso shuga, caffeine, ndi zakumwa zoledzeretsa, zomwe zingayambitse kuchepa kwa madzi m'thupi.

2. Idyani chotupitsa chopatsa thanzi

Konzani kuti mudye chotupitsa kapena chakudya mkati mwa mphindi 45 mutamaliza masewera olimbitsa thupi. Izi zithandizira kudzaza malo ogulitsira mphamvu zamankhwala ndikuyamba njira yochira. Idyani zakudya zomwe zili ndi chakudya komanso zomanga thupi.

Carbs amathandizira kubwezeretsa magulu a glycogen kuti muthe kuwonjezera mphamvu zanu. Mapuloteni amathandizira kupezanso minofu ndipo amapereka ma amino acid omwe amathandizira kukonza ndikumanganso minofu.

3. Muzichita masewera olimbitsa thupi mopepuka masiku opuma

Ngakhale minofu yanu imafunikira nthawi kuti muchiritse mutatha kulimbitsa thupi, mutha kuchita masewera olimbitsa thupi masiku oyambiranso, monga kuyenda, kusambira, kapena yoga. Kuchira mwakhama kungathandize kupewa lactic acid buildup, kuchotsa poizoni, komanso kulimbikitsa kufalikira. Kusiyanitsa kulimbitsa thupi kwanu kumathandizanso kukuwunikirani magulu am'magulu osiyanasiyana ndikugwiritsa ntchito minofu yanu m'njira zosiyanasiyana.

4. Musaiwale kuziziritsa

Nthawi zonse malizitsani kulimbitsa thupi kwanu ndi kuzizira, komwe kumalola kugunda kwa mtima wanu kubwerera pang'onopang'ono. Zimathandizanso kuyimitsa kuphatikizana kwamagazi kumapeto kwenikweni, zomwe zingakupangitseni kuti muzimva wopepuka kapena wamisala.

Kuzizira koyenera kumathandizanso kuthana ndi nkhawa, kupewa kupweteka kwa minofu, komanso kupewa kuvulala. Ganizirani kukulunga ndi savasana yamphindi 5 kuti mulimbikitse thanzi labwino.

Malangizo omanga minofu

5. Ikani puloteni patsogolo

Kuti mukonze ndikumanganso minofu, sankhani zakudya zomwe zili ndi chakudya chamagulu ndi mapuloteni apamwamba. Mapuloteni omwe amathandiza kumanga minofu ndi awa:

• mkaka
• yogati
• mazira
• tchizi
• nyama zowonda
• nsomba
• mapuloteni a whey
• mtedza ndi mbewu
• zakudya za soya
• mapuloteni otsika kwambiri

6. Sankhani carbs mwanzeru

Carbs amathandiza kuti minofu yanu ipezenso mphamvu pomwe mapuloteni amathandizira kukula kwa minofu. Zakudya zomwe mungadye mukamaliza masewera olimbitsa thupi ndi monga:

• mbatata
• zipatso zatsopano
• mkaka wa chokoleti
• phala
• pasitala yambewu yonse
• mkate wonse wa tirigu
• Kinoya
• nyemba

6. Yesani chowonjezera

Mutha kuwonjezera zakudya zanu ndi puloteni kugwedeza kapena zowonjezera. Zowonjezera zomwe zimathandizira kukula kwa minofu ndi monga:

• kulenga
• zowonjezera mavitamini
• onenepa
• beta-alanine
• nthambi zama amino acid (BCAAs)
• beta-hydroxy beta-methylbutyrate (HMB)

Malangizo ochepetsa thupi

7. Idyani chakudya chokhazikika

Idyani pafupipafupi ndipo pewani kudumpha chakudya, chomwe chingalepheretse kulimbitsa thupi kwanu poyambitsa kutayika kwa minofu. Kupanga minofu kumathandizira kufulumizitsa kagayidwe kanu, komwe kumathandiza kuchepa thupi.

8. Ganizirani za zakudya zina

Kuti muwotche mafuta, sankhani zakudya zomwe zimapangitsa kuti muchepetse kunenepa. Izi zimaphatikizapo mkaka wopanda mafuta ambiri, tsabola wotentha, ndi mbewu zonse. Mapuloteni amasankha nsomba zokhala ndi omega-3 fatty acids, monga saumoni, mackerel, ndi tuna. Kapena sankhani nyama zowonda monga Turkey, nyama yankhumba, kapena chifuwa cha nkhuku.

Malangizo a zilonda zowawa

9. Musaiwale kutambasula

Phatikizanipo chizolowezi chotseguka mukamaliza kulimbitsa thupi pomwe minofu yanu imakhala yotentha. Izi zimathandizira kukulitsa minofu, kuchepetsa nkhawa, komanso kukulitsa kusinthasintha. Kutambasula kumathandizanso kupewa kupweteka kwa minofu, kuchepetsa nkhawa, ndikuwonjezera mayendedwe anu. Izi zimawongolera kuyenda, zimalimbikitsa kukhazikika, komanso zimapangitsa kupumula kwa minofu.

10. Sangalalani ndi shawa lozizira

Tengani shawa lozizira kapena lozizira kuti mulimbikitse kuchiritsa, kupewa kutupa, ndikuchepetsa kupsinjika kwa minofu. Muthanso kuyesa kusamba ndi ayezi, komwe kumatha kuchepetsa kupweteka kwa minofu ndi kutupa. Kungakuthandizeninso kugona usiku wamtendere.

11. Yesani mankhwala kunyumba

Zosankha zina kuti muchepetse kapena kupewa minofu yopweteka ndikuphatikizapo kusamba mchere wa Epsom, kutikita minofu, kapena kupukutira thovu. Ngati mukumva kutopa, kumva kuwawa, kapena kuvulala kwamtundu uliwonse, pumulani kwathunthu kufikira mutakhala bwino.

Zomwe muyenera kupewa

Onetsani malire ndi zosankha zanu. Onetsetsani kuti mupatsa thupi lanu mafuta osalandira ma calories ambiri. Sikoyenera kudzimana nokha chilichonse. Pewani kusinthana ndi ma calories kapena kudula chakudya palimodzi. Ndikofunikanso kuti musadye kwambiri kapena kupeza zopatsa mphamvu kuchokera kuzakudya zopanda thanzi, zopangidwa.

Pewani chilakolako chofuna kudziwonjezera nokha podzikakamiza mwachangu kapena kupitirira gawo lanu. Izi zitha kubweretsa zovuta komanso kuvulala. Zikhozanso kuyambitsa mseru, makamaka ngati mumachita masewera olimbitsa thupi, otentha kapena otentha. Kapena mukamaliza masewera olimbitsa thupi mwadzidzidzi.

Kuletsa kupuma kwanu kapena kuiwala kupuma panthawi komanso mutatha kuchita masewera olimbitsa thupi kumatha kubweretsa chizungulire kapena kupepuka. Izi ndichifukwa chosowa mpweya kuubongo. Yesetsani kupuma mozama nthawi yopuma musanaphatikizireko kulimbitsa thupi kwanu. Izi zithandizira kukulitsa kapumidwe kathanzi ndikudziwitsa mpweya.

Ngati simukutsatira zomwe mumachita mukamaliza kulimbitsa thupi

Kuti mupindule kwambiri ndi kulimbitsa thupi kwanu, ndikofunikira kulemekeza ndi kudyetsa thupi lanu potsatira dongosolo lokonzekera kulimbitsa thupi komanso dongosolo lazakudya. Izi zimakuthandizani kuti mukhalebe athanzi mwakuthupi komanso kwamaganizidwe. Ngati simukutsatira zomwe mumachita mukamaliza kulimbitsa thupi, mumakhala pachiwopsezo chovulala kapena kutopa. Kuphatikiza apo, zitha kukhala zovuta kuti muzitsatira dongosolo lochita masewera olimbitsa thupi kapena mukhale ndi mphamvu zomalizira ntchito zanu za tsiku ndi tsiku.

Nthawi zina mumatha kusiya kuchita masewera olimbitsa thupi chifukwa chakuchepa kwa nthawi kapena zina, koma pazonse muyenera kutsatira njira zoyenera pafupipafupi.

Ndikofunikanso kuti mumvere thupi lanu ndikupuma pang'ono ngati mukudwala, mwatopa, kapena mukumva ululu mukatha kuchita masewera olimbitsa thupi. Kuti muchite bwino kwambiri nthawi ina mukadzachita masewera olimbitsa thupi, muyenera kuonetsetsa kuti thupi lanu labwezeretsedwanso. Izi zimalola kuti thupi lanu lizigwira ntchito bwino kwambiri, kuti zikhale zosavuta kuchita zochitika zanu za tsiku ndi tsiku mosavuta.

Mudzakhala bwino mwakuthupi ndikusintha thanzi lanu lonse, lomwe lingakhale ndi gawo labwino m'mbali zonse za moyo wanu.

Nthawi yolankhulirana ndi pro

Ganizirani kugwira ntchito ndi wophunzitsa ngati mwayamba kukhala wathanzi kapena muli ndi zovuta zathanzi, kuphatikizapo kuvulala. Wothandizira masewera olimbitsa thupi amatha kupanga pulogalamu yaumwini yomwe ikugwirizana ndi zosowa ndi zolinga zanu. Adzakusonyezaninso njira yoti mutenge mukamaliza kulimbitsa thupi. Mukamapita patsogolo, wophunzitsa amatha kusintha zomwe mumachita kuti muzitha kupitabe patsogolo.

Katswiri wa zamankhwala amatha kuwona zosowa zanu poyang'ana momwe mumadyera pakadali pano, machitidwe olimbitsa thupi, ndi zomwe mukufuna. Adzapanga njira yabwino yodyera yomwe imakwaniritsa pulogalamu yanu yolimbitsa thupi, zoletsa zakudya, kapena mavuto azaumoyo. Kufufuzira ndi katswiri wa zamankhwala kungakuthandizeninso kuti mukhale olimbikitsidwa ndikuthandizidwa mukamayesetsa kukonza zinthu kwakanthawi.

Mfundo yofunika

Muyenera kugwiritsa ntchito njira yochira mukamaliza kulimbitsa thupi kuti mupindule kwambiri ndikupatsanso mwayi minofu yanu kuti ichiritse. Kuphatikiza pa njira izi, pumulani mokwanira, zomwe zingakuthandizeni kuti muzichita bwino komanso kuchira. Dzipatseni mwayi wopuma mokwanira nthawi iliyonse yomwe mukumva kuti mukufuna.

Pangani chizolowezi chobwezera pambuyo pochita masewera olimbitsa thupi chomwe chimakupatsani mwayi wobwezeretsa mphamvu ndikumanganso minofu. Ngati inunso mukupezekanso chiwonetsero kapena okhwima pazomwe mumachita mukamaliza kulimbitsa thupi, sinthani moyenera.