Whakaora nohopuku i muri i te whakangungu: kai, taero me tūtohutanga

No te kaitäkaro ngaio, me te amateurs ora i muri i whakangungu - he tukanga e kia kite rite te tikanga tūturu. timata uaua ki te tupu i muri i anake tona otinga. I roto i te tikanga ki te hanga haere tenei tukanga nui tere me kahore hopearaa, he mea nui ki te taea ki te tika akaanga me te ora o ratou kaha e hiahiatia ana mo koutou īngoa muri.

He aha e hiahia ana koe ki te mohio e pā ana ki te whakangungu?

whakahaere tika o te mahi tinana - he kī taurangi e te ora i muri i te mahi ka tere, me te mamae kore. Ko te ture taketake o te hākinakina ngā:

1. Te rāhui i te roanga o haora hawhe kotahi i mua i tūmomo.
2. Kotahi ra te wiki e hiahia ana koe ki te hoatu i to outou uaua okioki.
3. Tērā, i roto i tenei ra kia te whakatinanatanga o te kawenga iti.
4. Katoa ra, me hoatu e koe te tinana i te okiokinga i te po e kore anake, engari i roto i te ra. Tino nui moe kotahi haora i te tina.

Rehabilitation muri īngoa

Me pēhea te ki te kawe i roto i te ora o te tinana i muri i te tūmomo? Ko te tikanga matua o te whakanohonoho ngā te whai ake:

• hākinakina hāngū;
• kai pai-whiriwhiri;
• mirimiri;
• pati;
• maimoatanga wai.

Mirimiri hoki kaitäkaro ko tetahi o nga tikanga whai hua te nuinga o te ora. Nā ki te tango o ngā hua uaua wehenga i roto i tenei tikanga, riro ratou ake rapa. Ka rite ki te hua - ake i te taumata o to ratou mahi.

kia utu ano koe whakarongo ki te taputapu pērā i te pati korohū. whakatairanga te reira i uaua whakangā, tutuki nei e whakanui ake i te ture wera me te faaitoitoraa o te werawera.

Ka mau i te pati korohū, he mea e tika ana ki te piri ki etahi ture. Hei tauira, i roto i a ia Kāore ringihia te wai matao. kia prodelyvat tēnei tukanga i muri i oti te wātū te.

recreation hāngū - ko reira moe o te po auau. e kore e Ko tōna roanga e iti iho i te waru haora. He ranea ki te whakahoki uaua tenei wa.

Nā ki te therapy wai he ngāwari ki te akaanga te uaua. I tua atu, relieves reira uaua te ahotea. Ko te whai hua tino ko te puna kaukau.

Whakaora i muri i te whakangungu: kai tōtika

I roto i nga hua e pai pā te ora o te tinana i muri i te whakangungu hākinakina, kia meinga pērā i:

1. Hua. Ka tonu kia ratou te tau kotahi kaipara i roto i te tahua. Ratou pūmua kua whakaritea ki ētahi atu hua kai, e kia hakari i runga i te tepu i roto i te wā whakaora te uara teitei.
2. Haramono. Nā ki te pūmua i roto i roto i te para-karaka me te omega-3 waikawa ngako, he nui tere te tukanga whakaora. puta tenei e tika ana ki te hekenga i roto i te uaua hua pūmua raru.
3. Water. he mahi wehe, ki te heke i roto i te auau whakaora uaua Tūkinotanga o te toenga inu i roto i te tinana.
4. Beef. Ko ia he rerekē nui ki te creatine. Te kai kei nui o rino me te konutea.
5. Yogurt. Ko te hua e whakakotahi pūmua me te warowaihā. Hoki uaua whakaora tere i muri i te mahi - ko te otinga pai.
6. Aramona. Kei te roto te reira i roto i te nui o te Arepa-tocopherol. tohu te reira i te puka o te huaora E.

Teuteu mo te ora i muri workouts

Ārahi tūranga i roto i te raau taero e whakatairanga whakaora uaua, tangohia antioxidants. Ko ratou kawenga mo te pehanga o Radicals free. whakaiti tenei mamae uaua, me te Kōpeke te whanaketanga o ngā tukanga inflammatory. E nga antioxidants he huaora A, C, E me etahi atu.

kia hoki kia hoatu te reira e tika ana te aro me te amino waikawa. Ko te tinana ano kore e ahei te hua ratou, na e hiahia ana koe ki te āwhina i ia. kanohi waikawa amino rite "L-isoleucine", "L-valine", me ētahi atu matū. Na roto i taua tāpiritanga ka tonu e tiakina pūnaha ārai mate.

Ko tētahi atu raau e whakatairanga houtanga tere - "Inosine". Whakaatu te reira i te tinana o te waikawa lactic, e, i roto i te tahuri, whai wāhi ki te uaua rohirohi.

tīwhiri āwhina

Kia pehea te atu ai whakaongaonga ora i muri i te tūmomo? Tonu i muri i tona otinga e tūtohu ana ki te tango i runga ki te 5 karamu o "BCAA". Tenei matatini whakaongaonga hormones anabolic. I tua atu, arai reira nga tukanga catabolic.

Ko reira tika hoki ki te tango 3 karamu o creatine me te nui rite o glutamine. Creatine whakahokia kore o te pūngao, me glutamine whakarei taiki tupu.

He mea rite nui ki te whakamahi i tonu i muri i tou īngoa i te iti rawa i te rita o te wai kore-koropupū parakore. Ka whai wāhi te reira ki te faaho'iraa mai o te toenga wai.

mōhiohio atu

kia mutu ia tūmomo ki te huti obligatory (mahi marama). I tua atu, kia homai tokanga makehe ki te mirimiri ngaio. Na roto i te whakaongaonga toto me te rere tīpona ora tere i muri i mahi.

Te fariiraa steroids anabolic pānga pai i runga i te rauropi whānui.

Me pēhea te ki te tautuhi whakaora?

E rua haora i muri i te tūmomo e hiahia ana koe ki te ine i auau ngakau. Ki te te taupū he iti iho i te 75 ngā patu / min, ka kua oti pai te tukanga whakaora. Auau neke atu i te 75 ngā patu / min - he tohu te tinana overtraining te takanga o ngā raruraru i roto i te pūnaha Cardiovascular ranei atu.

moe Sound korero e pā ana ki te tukanga whakaora whakahoki ora. Ki te haere tahi te kaipara e moe rarua, me te ata, me te awatea sleepiness, kia whakaritea talena ka whakangungu.

Mamae i roto i te pouaka - he tohu kore i e ano hua te tinana i roto i te tukanga ora i muri i te whakangungu whakamutunga.

Tei tere uaua whakaora i runga i te kawenga, na i roto i rerekē ra, ka taea e te mea taurite. Ki te ko iti te pikaunga, ora uaua i muri i te ra. Na e whakahokia mai e ratou i te cog toharite hiahia rua ra.

ora tonu i muri i mahi he taea i muri i anake te wiki. I roto i ētahi wā - e rua wiki i muri i te tautooraa nui tinana.