Tohu o overtraining i roto i kaitäkaro

Ētahi kaitäkaro me inapō tinana kore anake tamata ki te haere katoa i roto i runga i nga tūmomo, engari ano ki te mahi tinana lī'oa rite nui te wā me te kaha rite taea. kawenga tautika taimaha mo te tinana, pērā i CrossFit me HIIT (kaha nui whakangungu wā ki whakarerekētanga o takohe me te kaha whakangungu) e hoko atu rongonui katoa ra, a ka e tīmata maha iwi ki te whai wāhi i roto i hākinakina e rima, e ono, me te ara e whitu nga ra i te wiki. Maoro ranei i muri mai, e kore enei inapō hopu te hopearaa tino ahuareka o te ngakau nui nui - overtraining.

He Tohu o tenei huru i pūāhua marama tuatahi, a no te mea e taea te kite kore te katoa e founga te tohu tinana: nui he nui, te reira te wā ki te okioki. Ka rite ki te hua, kei te overloaded te tinana, a taea ki te haere i te whakangungu i muri te tangata ko: ki te waiho e ope katoa te tinana, mai korekore ranei tau'a, ngaro, ranei, hei kōrero, tomuri nui haere te hiahia, me whakaaro o te taputapu hākinakina me simulators meinga hōhā me te riri anake. Ki te kore tenei i pa ki a koe, kia mohio ki te whakarongo ki to koutou tinana: pono ka korero ai ki a koutou, ina riro nui te kawenga.

He aha te mea overtraining?

He rite ki te riaka iti nui Tohu o tenei huru. Heoi, i runga i-ngaohiko, tautautefito ki he taimi e pā ana ki pauna free hou ranei te whakanui ake kawenga (mo te tauira, ka whakawhiti mai i rua-manokaramu dumbbell i runga i chetyrehkilogrammovye i roto i te tinana te kāinga), rawa hohoro haere reira, a te nuinga o kore e meinga nui te raruraru. Overtraining, i te tahi atu te ringa, te tikanga e mahi koe kaha rawa me e tou tinana ko noa e kore e taea ki te ora i muri i mahi he fakaongosia rawa. Kia rapu utu wiki noa ranei marama ki te tāwhana hoki, ka whakakore i nga tohu hōhā o overtraining tākaro.

A feruri na e to koutou tinana - te reira he putanga hiko, i nei atu tenei katoa o ngā mahi o ia rā. Tetahi piha - noa'tu te kaha, - he whakaaro e mono koe ki te putanga. Ki te whakaurua ki roto ki te plug putanga taua i te wē TV matawhānui, pūnaha tangi, Pūhanumi, rama, ngaruiti oumu, wīra hiko, a ka aha tupu? O te akoranga, i reira ka waiho he taiawhio poto a ka kore te pūnaha katoa. E nga mahi tohu taua, me te tinana tangata.

turanga Electric - he kupu whakarite, i nei te tikanga te pūnaha io pokapū. Kei a ia ko te roro, me te ua e whakahaere uaua mā te tuku ponana karere. A, no te ahotea ma'i (me tetahi whakangungu - ahotea ki te tinana), e whakawarea hinaaro io me ngaro ratou tōtika, me te hua e reira e he momo o tohu o overtraining.

Āhuatanga e whakatere te tīmatanga o te syndrome overtraining taea te mahi rite te huru e whai ake: rānei kua tino nui haere koe i te auau o te whakangungu, ranei ake i te kaha roa me / ranei o mahi, ranei tau'a ore i te hiahia ki te okioki me te kore ki te tuku i te tinana ki te tika ora. Te āhei ki te tu i te syndrome overtraining tomu'a e te iranga, me te tapeke roanga o hākinakina mō te ora.

Mai whai wāhi iwi katoa e i roto i ara rerekē, kia aroturuki tata koe tou ake tinana. O te akoranga, ka kia rerekē i tohu o te kikī mo te hunga e hiahia ana ki te kaipara i te tohu o te overtraining i hanga te tinana.

He aha ki te titiro hoki

He nui ake noa atu i etahi ētahi tohu o kikī o te tinana e tika ana ki hākinakina kaha nui. Pinepine e taea te kitea i te pēhanga toto tiketike, rohirohi, nui haere te maha o injuries, heke te haamahu, manukanuka, te rohirohi, ino o mahi sipoti, whakaiti o te auau ngakau mōrahi, a tae noa tauhohe mate pāwera. maha i roto i nga wahine ngā Tohu o te overtraining huringa i roto i te huringa paheketanga. ka kukume ētahi püoho aro - e rārangi ratou i raro.

Tohumate №1: kore o te hihiri

Ki te kitea rawatia ake kua haere koe i te puku katoa me te ngākau, tino ngaro te hiahia ki te tākaro hākinakina , me te ara whai wāhi i roto i tetahi mahi kaha, na tohu te tinana te hiahia mō te okiokinga me te whakaora, kia rite ki te mea kua tae mai kē koe wāhanga overvoltage.

O te akoranga, te katoa i reira he ra ka koe tika e kore e ite rite te haere ki te omaoma. Ahakoa kaitäkaro rongonui kore te tahi mau taime e ite tetahi hiahia ki te mahi i mahi mahi. Heoi, ki te i te reira te he torutoru ra ranei ara wiki, me ite tonu koutou i te whakaaro o te mahi i roto i te omaoma mate, kia whakarongo koe ki tou tinana, me te tuku koe he whati i te ahotea.

Tohumate №2: mamae nui i roto i te uaua i muri i te īngoa roa

tohu rite o overtraining i bodybuilding me te mana hākinakina e kore e tohu tonu te kikī - i ētahi wā he tohu o te horomanga matūkai takarepa. Ki te kai koe pūmua nui, te ngako, me te warowaihā matatini, a ko te kupu kaha mamae i muri i te whakangungu, pea ko reira te wa ki te akaanga. Me pēhea te ki te wehewehe i te mamae uaua rite i noa, te whai ake mo tetahi mahi tinana? Ka rite ki tetahi tohu o overvoltage tino, pumau te mamae nui roa atu i mua, a kua āhuatanga e te kaha nui.

Mai i maha tauhou wawe tonu pai ki te whakatutuki i ngā hua pai ki te takaro, i ratou maha nga tohu o te overtraining puta. ngoto te tangata pakeke rawa i runga i simulators mō ringa, me te ka te wiki e kore e taea e horoi tika koutou makawe i roto i te ua, i ētahi atu e arotahi rawa o ratou waewae ki runga ki, a kahore e taea ki te piki i te pikitanga i te putanga.

Tohumate № 3: īngoa whai hua

No mea pehea uaua ko reira ki te whakapono, engari ka taea e mahi nui arahi ki te ngaronga o te uaua papatipu me te huinga o te ngako i te taikaha. Te nuinga o te townsfolk whakapono e takaro mahi he ture ohie o te toenga pūngao: e hiahia ana koe ki te tahu atu Calories atu koutou pau, a konei - atu mahi. Ko te raruraru ko te e e ki pūkete kahore tetahi te ohipa faufaa o hormones i roto i tenei e pā ana.

Ētahi tohu o overtraining i roto i nga tangata puta rite ki te hua o te nui haere hanga o te testosterone (mo nga wahine, i te ara, te reira kino rawa) i te whakanui ake i ngā taumata cortisol. Te aro ki te popoketanga, faarahi te reira ake resistance taiāki o te tinana, me te tīmata ki te whakaemi ngako kaha. O te akoranga, e kore e taea e koe te karo i enei pānga houhou, rite whai wāhi katoa i roto i te hākinakina i roto i te tikanga ki te kia kaha, me te pīrahi.

Tohumate № 4: manukanuka me te mate o te kukū

Tohu o overtraining ki skiers me ētahi atu i aroha o te mahi kaha, tae atu ki te whakangungu kaha me te HIIT, maha kitea rite disorders o te pūnaha io pukuaroha, meinga nui haere irritability, manukanuka me te ngoikore ki te aro.

A, no te tupu tenei, te faaho'iraa mai o te kaiao haere noa uaua me e wa neke atu i mua. Eiaha e haafaufaa ore i te okiokinga ata me te moe hauora - te whakarato ratou ake hua tūmomo.

tau tohumate 5: he mana'o o te ngoikore

Ongo'i ngoikore maha ra katoa e whai ana i kaitäkaro e hiahia ki te faaohipa te manawanui. Ko hoki te reira i te tohu o disorders o te pūnaha io pukuaroha, me ki te hekenga i roto i ngā taumata testosterone me te hua i roto i te cortisol. Ko te mana'o rahi o te ngoikore ai ara whakaaro e pā ana ki te mahaha, ahakoa te kaiwero konei e overtrain tika nga uaua, te tohu o e taea te tango i taua puka.

Ki te karo i enei pānga taha o mahi, tūtohu tohunga ki te whakaiti i te roanga, me te i te wa ano ki te whakapiki ake i te kaha o te whakangungu, e te, te whiriwhiri i te kawenga poto engari kaha fakaongosia mahi manawanui roa. Ahakoa, ki te he koe i te pae tino taea ki te rere 15-20 km wiki ia, e kore e tenei tikanga e ko reira e tika ana kia ki uta i te tinana.

tau tohumate 6: mamae ma'i i roto i te mea tuhonohono e, wheua, me wahi

sensations kino i muri i mahi, ka mau i te ahua o te syndrome roa uaua tetahi raru (roa tetahi raru uaua tīmatanga) e maitai noa. Heoi, i te reira e tupu ana hoki e tonu te mamae mo te wa roa. Nuinga o ngā wā i tēnei ara puta overtraining tohu, kia whakaaro e pā ana ki te pehea, ki te whakaiti i te kaha roa o te mahi ranei.

Tohumate № 7: susceptibility ki te mate

Nuinga o ngā wā, whiwhi mate iwi, i te huinga o te maha āhuatanga: te kore o te moe, rawakore kai tōtika, i tuhia ranei, iti mahi tinana, te ahotea hinengaro. Ki te whakaaro koe e kore koe e whai i tetahi o enei raruraru, engari kei maha pea ki te kua puta overtraining koe. Take, tohu me te maimoatanga o tenei huru - e kore ko tetahi o te tuhituhinga, a kahore he mahi pūtaiao te kaupapa.

taea e koe, o te akoranga, ko reira timatanga ki te kore e whakarongo ki te marama te ata he ihu e mātihetihe ranei pāngia wā o te maremare, engari te wa pai ki te whakarongo ki to koutou tinana. Ka taea e ēnei tohu iti tohu i te mate o te pūnaha ārai mate meinga e hākinakina i runga i-kaha.

Me pēhea te ki te karo i popoke

e kore tūtohu tohunga tonu ki te mahi ki te kāwanatanga, engari i roto i te wa ki te ārai i overtraining: tohumate me te maimoatanga o tenei mate kino, a kia tango whakaora i te wa rawa te roa, i roto i nei ngaro nga uaua ratou reo mua. Ki te karo "poto-iahiko", whai i enei tohutohu ohie:

• whiwhi nui moe;
• kia tino e to koutou tahua rā ngā nga matūkai tika katoa, ka te ahu āhuatanga;
• ora i muri i te ahotea hinengaro (hei tauira, whakakapi mahi mana i runga i ngā mahi yoga me te whakaaroaro);
• te whakatika i te hōtaka whakangungu;
• kia te wa tinana ki te hoki ki noa (i waho tika tino maka mahi tinana - tamata Pilates totoro matatini ranei).