A lokacin horo ba shi yiwuwa a sha
Tabbas, wasu mutane suna jin nauyi a ciki idan sun sha ruwa yayin motsa jiki. Koyaya, wannan togiya ne, dokar tabbatarwa kawai: sha yayin wasanni na iya zama dole kuma ya cancanta! Saboda karancin ruwa, ana rage yawan lodi na rage - tare da burin ceton danshi, an rage tasoshin danshi, matakai na rayuwa yana raguwa. A sakamakon haka, ba kasancewa haɗari kawai don cutar da zuciya, wanda ba zai iya yin ruwan jini ba ta hanyar tasakka, amma kuma haɗarin samun zafi. Don haka a 1984, mai gudu na Swissh a lokacin cikar tseren naghon a wasannin Olympics ba zai iya tsallaka gamawa ba - a wasan da bai dace ba saboda rashin bin yanayin da yarinyar ba shi da kyau. 'Yan wasan motsa jiki suna ba da shawara don sha ruwa a cikin ƙananan sips a cikin motsa jiki - kimanin 250-500 ml, ya danganta da tsananin girman. Don kula da makamashi, zaku iya ƙara spoons da yawa na amino acid zuwa ruwan - zaku iya siyan su a kantin abinci mai gina jiki.
Kuna iya sha da buƙata
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Bayan horo ba shi yiwuwa a ci
Masu horarwar da ba a kula da su ba da shawara game da 'yan matan da ke son rasa nauyi, su nisanta cin abinci bayan azuzuwan - waɗanda ake cin abinci daidai ne idan "ƙone" ba idan ba. Wadansu, akasin haka, farkon abu bayan horo ana cin horo da sauri carbohydrates - banana, sandunan hatsi ko kuma ya sha mai heiner. Muna ba da shawara kada mu saurari wa waɗanda suke. Bayan azuzuwan, yana da daraja jira na minti 10-15 saboda bugun jini shine tsari na narkewar abinci zai sami ƙarin nauyin a zuciya. Bayan wani lokaci, ci kamar yadda aka saba - shi na iya zama nono kaza tare da cakuda kayan lambu da kowane hatsi ko kuma giyar abinci ko furotin mai gina jiki. Jin jikinka ka ci lokacin da kake so, aƙalla 10 na yamma - babu wata lahani ga adadi. Yana da mahimmanci cewa abincin ya dace cikin adabin yau da kullun, da kuma lokacin da ya ci ba shi da matsala.
Horon Cardio yana taimakawa wajen rasa nauyi
'Yan mata da suka fara yin shiga cikin dakin motsa jiki kuma suna da yawan wuce haddi mai yawa, ba da shawara da farko don sake saita shi a kashe horo na Cardio. Mun rabu da wannan shawara. Tabbas, wani aiki na iska mai taimako yana ƙarfafa karfafa zuciya da tasoshin, da suka shirya su zuwa manyan abubuwan da ke cikin aikin wuta. Koyaya, idan ba ku da wuce haddi, zaku iya samun nasarar tsaftace kanka a cikin wani tsari wanda ya haɗu da nau'ikan lodi na kaya. An tabbatar da cewa tare da horarwar Aerobic, yawancin adadin kuzari ne "ƙone" a azuzuwan, tare da Ananobic - riga bayan ta. Kada ku hanzarta gudu a cikin zauren idan kun ci cakulan ko ya wuce asuwar rana - ba abin da zai kasance daga wannan tsarin.
Ya kamata a haɗa horo na Cardio tare da iko
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Horo yakamata ya wuce kadan fiye da awa daya
Kada ku kalli maza waɗanda tsarin aikinsu yake ɗan bambanta. Da gaske suna horar da awanni 1-1.5 saboda babban hutu tsakanin hanyoyi - kuna buƙatar mayar da ƙarfi don haɓaka wanda aka sanya a mashaya. Mata ba su ba da shawara ga motsa jiki ba a irin wannan lokacin - 30-40 minti ya isa ya yi darasi 5-6 a cikin hanyoyi da yawa. Sauran tsakanin hanyoyin da zasu iya zuwa 20-30 seconds. Idan ka motsa horo a cikin tsananin sauri, to, ba kawai ceton lokaci bane, har ma yana ganin sakamakon sauri. Fara da ayyukan asali - squats, dabba kwance, rodited traction - kuma je aiki akan tsokoki mutum domin "gama" su.
Gwiwoyi kada ya kamata safa
Yana da mamakin abin mamaki wanda yayin horo akan masu horarwa, masu jagoranci na gaba sun ce shekaru da yawa da ke durƙusa ba zai iya wuce safa a kasan squats ba. Sun canza bayanin ba daidai ba a cikin gundumominsu, waɗanda ga abokai. Tarihin Rummered haka yadu da yawa har yanzu ana gaya masa tabbaci. A zahiri, ana bayanin komai ta hanyar ilimin kimiya - duk mutane suna da mutane daban-daban. Idan gwiwoyinku sassauƙa kuma ba ku ji rashin jin daɗi yayin yin motsa jiki ba, to, babu haɗari don lalata ƙoƙon gwiwa ko jijiya mai faɗi. Don kula da lafiyar gidajen abinci, sai a sha Collagen, Calcium da juyawa dama.
gwiwoyi na iya zuwa safa
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