Ajiyewa bayan aikin motsa jiki

Don sake dawowa bayan horo mai tsanani, yi kokarin kulawa da wadannan matakai:

• Kada ku hana kanku barci. Kuna buƙatar kwanci barci 7 na dare da dare, kuma, idan zai yiwu, sa'a daya (ba tare da) a lokacin abincin rana ba;
• Ƙayyade lokacin horarwa zuwa minti 90;
• Sau ɗaya a mako, kaucewa gaba ɗaya daga azuzuwan - ko kuma, a cikin mawuyacin hali, ba da kaya sosai.

Yaya za a gaggauta dawo da tsoka?

Ga abin da kuke buƙatar yin bayan kowane motsa jiki:

1. Sha cocktails tare da carbohydrates da gina jiki nan da nan bayan horo.
2. Shin ƙaddamarwa (5-10 minti).
3. Ɗauki dumi, sa'an nan kuma ruwan sha.

Shirye-shirye don dawo da tsoka

1. Ƙananan antioxidants. Antioxidants kashe free radicals. Wannan, bi da bi, yana taimakawa wajen sake dawowa bayan horo, ya rage ciwon tsoka kuma ya dakatar da kumburi. Babban antioxidants: bitamin A, C, E, selenium, beta-carotene, tsire-tsire iri iri - proanthocyanidin, alpha-lipoic (tioctic) acid.
2. Amino acid tare da sarƙaƙƙiya , ko BCAA - Branched-Chain Amino Acids. Suna da muhimmanci amino acid, wanda ke nufin jiki ba zai iya samar da su ba, kuma dole ne a dauki su tare da abinci. Bugu da ƙari, waɗannan kariyar suna tallafawa rigakafi da lissafi don 35% na duk amino acid a cikin tsokoki. Babban wakilan BCAA sune: L-isoleucine, L-valine, L-leucine.
3. Glutamine . Glutamine an dauke shi mai mahimmanci abin da zai hana muscle catabolism.
4. Inosine . Inosine ya hana haɗuwa da lactic acid, wanda zai haifar da gajiya mai tsoka.

Samfurori don gyaran tsoka

1. Qwai . Furotin na kwai yana da darajar rayuwa - idan aka kwatanta da kowane abinci.
2. Almonds . Daya daga cikin albarkatun alpha-tocopherol yana daya daga cikin siffofin bitamin E.
3. Salmon . Mafarin gyaran furotin na muscle, salmon yana dauke da sunadarai masu yawan inganci da omega-3, wadanda ke inganta karfin muscle bayan horo, yayin da suke rage yawan lalacewar gina jiki.
4. Yoghurt . Idan kana neman cikakken hade da sunadarai tare da carbohydrates don mayar da jikinka bayan aikin motsa jiki, yogurt yana ba ka kyakkyawan bayani.
5. Naman sa . Rashin ƙarfe a cikin baƙin ƙarfe da zinc, naman sa nama ya dauki wuri na fari kuma a matsayin tushen halitta.
6. Ruwa . Karfin kowane ɓangaren jiki shine 80% ruwa. Wannan na nufin canza yawan adadin ruwa a jikinmu, har ma da 1%, zai iya lalata horo da kanta da kuma saukewar tsokoki bayan shi.

Rike dawo da tsokoki

Saurin dawo da tsoka yana da bambanci, saboda ya dogara da nauyin damuwa akan su. Idan akwai nauyin ɗaukar nauyi, to lallai tsokoki za su sake dawowa cikin rana ɗaya. Bayan matsakaicin matsayi na sake dawowa tsoka, zaka iya ɗaukar kimanin kwanaki biyu. Kuma saboda sake dawowar tsoka bayan aikin motsa jiki mai nauyi da kuma nauyi, za ku buƙaci wata mako (ko ma biyu). Saboda haka, a bayyane yake cewa karuwar muscle mai sauri ba zai yiwu ba.