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Me Ya Sa Masu Wasan Gidan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan Wasan W

A cikin yanayin tuba, euphonium, trombone, da kuma sousaphone, ana fara sautinka kafin ka ɗaga kayan aiki zuwa lebe. Ruwa shine mafi muhimmanci a cikin abin da ya sa ka yi rawar jiki, yadda za ka yi jinkirin yin amfani da shi, da kuma tsawon lokacin da za ka iya yin aiki. A duk lokacin da ka yi wasa, hanyoyin numfashi suna rasa danshi ta hanyar iska mai dumi da ka numfasa.

]Ko da karancin ruwa mai sauƙi na 12% na nauyin jiki na iya lalata jimiri na tsokoki da kuma mayar da hankali na hankali. Ga mai kunna ƙaramin ƙarfe, wannan yana bayyana azaman rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikicewar rikice

Yadda Jikinka Yake Amfani da Ruwa Sa'ad da Yake Yin Aikin Wasan

Ruwan yana da muhimmiyar rawa a lokacin da kake wasa da tagulla. Yana rage ƙura da ke rufe ƙaho da bakinka, yana ba ka damar lebe su yi rawa ba tare da taɓawa ba. Yana shafa muryoyin murya, waɗanda suke aiki ko da ba ka raira waƙa ba, domin dole ne su kasance a buɗe don iska ta gudana a buɗe. Har ila yau, yana cushe haɗin gwiwa a cikin jaws, wuyansa, da kafadu waɗanda ke daidaita ƙofar ka a tsawon lokaci.

Bayan amfanin inji, ruwa yana da mahimmanci don daidaita yanayin zafi. Ayyukan bands na tafiya sau da yawa suna haɗa da fallasa rana kai tsaye da motsa jiki, yana haɓaka zafin jiki na zuciyarka. Sweating shine babban tsarin sanyaya jikinka, amma kuma yana ƙarancin ruwa da electrolytes. Ba tare da maye gurbin da ya dace ba, aikinka yana raguwa kuma haɗarin cututtukan da ke tattare da zafi yana ƙaruwa.

Ƙarfafa Sha'awarka

Shawarar da aka yi amfani da ita sosai na gilashin gilashin 8 a kowace rana matsakaici ne na yawan jama'a, ba magani bane ga mai wasan motsa jiki na 180-pound ko mai wasan tub na 250-pound. Hanya mafi daidai ita ce ninka nauyin jikinka a cikin fam da 0.40.6 don ƙayyade burin ruwan ku na yau da kullun a cikin ounces. Ga mai kunnawa na 200-pound, wannan yana nufin 80120 ounces (2.53.5 lita) a matsayin tushe, da ƙarin ruwa don kowane motsa jiki ko tsawon zaman wasa.

Ka yi amfani da launi na fitsari a matsayin kayan aiki na taimako. Ƙanƙara mai haske tana nuna ruwa mai kyau; rawaya mai duhu ko kuma amber yana nuna cewa kana bukatar ka sha fiye da yadda kake so. Wani gwaji mai sauƙi shi ne ƙwanƙwasa fata: idan fatar da ke bayan hannunka ta kasance a kan ƙwanƙwasa na ɗan lokaci bayan an ƙwanƙwasa, kana iya zama mai ƙarancin ruwa.

Electrolytes: Masu Isar da Sigina a Cikin Kasusuwa

Idan ka rasa gishiri ta wurin gumi, ruwa kaɗai ba zai iya sa jijiyoyinka da tsokoki su yi aiki yadda ya kamata ba. Sodium, potassium, magnesium, da calcium suna ɗauke da wutar lantarki da ke sa tsokoki su yi sanyi da kuma kwanciyar hankali.

  • Sodium shine babban electrolyte da aka rasa a cikin gumi. Ƙara ɗan ƙaramin gishiri mai inganci na teku zuwa kwalbar ruwan ku yayin atisayen waje na iya taimakawa wajen kula da daidaiton ruwa. Guji gishirin tebur tare da ƙarin iodine da magungunan anti-caking idan zai yiwu.
  • Potassium yana aiki tare da sodium don daidaita bugun jijiyoyi da kuma raguwar tsoka. Bananas, orange, dankali, da ganyayyaki suna da kyau sosai.
  • Magnesium yana tallafawa fiye da 300 na enzymatic reactions, ciki har da waɗanda ke sarrafa sakin tsoka. Rashin ƙarfi yana da yawa a tsakanin mawaƙa, yana haifar da tashin hankali da rashin dawowa. Kwayoyin tururuwa, almonds, spinach, da cakulan duhu suna da wadataccen tushe. Magnesium glycinate kari (200400 mg kafin kwanciya) na iya inganta ingancin bacci da rage ciwon tsoka na gobe.
  • Calcium yana da mahimmanci don haɗuwa da motsin rai-amsa a cikin ƙwayoyin tsoka. Kayan kiwo, madarar tsire-tsire mai ƙarfafawa, da sardines suna ba da calcium. Idan ka guji kayan kiwo, la'akari da ƙarin bitamin D don taimakawa sha.

Abincin wasanni na kasuwanci sau da yawa yana ƙunsar 1015 grams na sukari a kowane rabo, wanda zai iya haifar da ƙaruwar kuzari wanda ya biyo baya. Mafi kyawun zaɓi shine kwamfutar hannu mai ƙarancin sukari wanda aka narkar da shi a cikin ruwa, ko ruwan kwakwa mai sauƙi tare da matsawa na lemun tsami. A lokacin farati ko atisaye na tsawon awa da yawa, maye gurbin tsakanin ruwan yau da kullun da abin sha na lantarki don kauce wa wuce gona da iri narkewar jikinka na sodium.

Ayyukan da Za a Yi don Masu Waƙoƙin Ƙaramin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin

  • Fitar da ruwa: FLT:1 Ka sha ruwa 1620 nan da nan bayan ka farka. jikinka yana da sauƙi bayan sa'o'i shida zuwa takwas ba tare da shan ruwa ba.
  • Pre-ƙwarewa: FLT:1] Sha 812 ounces a cikin minti 30 kafin ka fara wasa. Ruwa mai sanyi zai iya tsaurara makogwaro; ruwa a zafin jiki na dakin ya fi sauƙi a hanyoyin numfashi.
  • A tsakanin sassan: Yi ƙananan, sau da yawa sips maimakon gulping manyan yawa. Gulping na iya haifar da ciki distension cewa pushes a kan your diaphragm.
  • A lokacin hutu mai tsawo: Idan kuna cikin atisaye wanda ya wuce sa'o'i biyu, ku sha 1216 na ruwa a lokacin hutu. Haɗa tushen electrolyte idan kuna gumi.
  • Bayan wasan kwaikwayon: Sauya 150% na nauyin da kuka rasa a lokacin zaman. Yi nauyi kafin da bayan don lissafin rashi, sannan ku sha daidai.
  • A cikin dare, iska mai sanyi: Ka daina shan ruwa aƙalla minti 6090 kafin kwanciya don rage katsewa a cikin gidan wanka da dare. Idan kana jin ƙishirwa kafin ka kwanta, ka sha kadan kawai.

Ka Ƙarfafa Jikinka don Ka Ci Gaba da Yin Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan Kayan

Abincin abinci shine ginshiƙi na biyu na ƙarancin ƙarfin ƙarfe. Duk da yake hydration yana tallafawa aikin inji na nan take, abincin da kuke ci yana ƙayyade tanadin ku na makamashi, ƙarfin gyara tsoka, da kuma ƙwarewar fahimta yayin dogon atisaye da kide kide. Abincin da aka gina akan abinci mai ƙarancin abinci yana ba da tushe na maye gurbin don daidaitaccen sauti mai ƙarfi.

Carbohydrates: Babban Tushen Ikon da Ke Kula da Kasusuwa da Ƙwaƙwalwarka

Kwakwalwarka tana dogara ne kusan kawai akan glucose don samun makamashi, kuma tsokoki suna adana glycogen don samun saurin shiga yayin wasa mai ƙarfi. Abincin low-carbohydrate na iya sa ka ji jinkirin da hazo a hankali yayin ɓangarori masu rikitarwa. Jaridar FLT: 0: 1 ta Jamhuriyar Kula da Wasanni ta Duniya ta lura cewa samun carbohydrate shine babban abin ƙayyadewa na aiki a cikin abubuwan da ke faruwa, masu ƙarfi sosai.

Zaɓi carbohydrates masu rikitarwa waɗanda ke ba da jinkirin, ci gaba da sakin glucose: oats, quinoa, shinkafa ruwan kasa, dankali mai zaki, wake, da 'ya'yan itatuwa. Sugar mai sauƙi (soda, candy, farin burodi) yana haifar da ƙaruwar glucose a cikin jini da sauri wanda zai iya haɗuwa da tsakiyar magana. Idan kana buƙatar haɓaka makamashi mai sauri kafin wasan, zaɓi wani yanki na 'ya'yan itace ko ƙananan datti maimakon ɗan abincin da ke da sukari.

Furotin: Gina da Gyara Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙar

Ƙananan tsokoki masu saurin juyawa a kusa da bakinka da lebe suna fuskantar ciwon microtrauma na yau da kullum yayin wasa. Suna buƙatar gina jiki mai inganci don gyarawa da ƙarfafawa. Ƙarƙashin ƙwayar cuta da ƙwayoyin jijiya waɗanda ke tallafawa numfashi suma suna amfana daga isasshen amfanin gina jiki.

  • Cikakken furotin (wanda ya ƙunshi dukkan amino acid masu mahimmanci): qwai, kaza, kifi, naman shanu, kayan kiwo, soya, quinoa.
  • Protein ba cikakke ba: wake, ruwan 'ya'yan itace, kwayoyi, tsaba. Haɗa su da hatsi (rizi da wake, hummus da pita) don samar da cikakkun bayanan martaba.
  • Maimaitawa bayan wasa: Tushen furotin mai nauyin grams 20 30 a cikin minti 30 bayan kammala aikin yana saurin gyara tsokoki.

Fats: Suna Taimakawa Ayyukan kwakwalwa da Kuma Rage Ƙarfi

Fats masu lafiya suna da mahimmanci ga aikin fahimi - karanta gani, fassara, da ƙwaƙwalwar ajiya duk sun dogara ne akan ingantaccen siginar jijiya. Omega-3 mai acid, musamman, yana rage kumburi na tsarin da zai iya taimakawa wajen lalata haɗin gwiwa da rashin dawowa.

Ka mai da hankali ga kitse mai ƙyalli da ke cikin abinci da aka dafa da kuma nama da aka sarrafa. Suna iya ƙara ƙonewa kuma su sa a samu mucus, hakan zai sa hanyoyin numfashi su yi maka wuya. Ka ci abinci mai ƙyalli da kuma mai ƙyalli don ka ci kullum.

Abubuwan da Ke Sa Muryarka Ta Yi Tsada

  • Iron: FlT: 1 Ba tare da isasshen ƙarfe ba, ƙwayoyin jini na jini ba za su iya ɗaukar isasshen oxygen zuwa tsokoki ba. Gajiya, rashin numfashi, da kuma bakin da ke da haske alamun gargadi ne. Red nama, spinach, ruwan 'ya'yan itace, da hatsi masu ƙarfafawa sune tushen da ke da kyau. Haɗa ƙarfe na tushen tsire-tsire tare da bitamin C (citrus, fure-fure) don haɓaka sha.
  • Vitamin B-complex (B6, B12, folicate): Waɗannan suna canza abinci zuwa makamashi mai amfani kuma suna tallafawa amincin myelin sheath don gudanar da jijiyoyi. Cikakken hatsi, qwai, kore mai launin duhu, da yisti na abinci mai gina jiki suna da wadataccen tushe. B12 kusan ana samunsa ne kawai a cikin samfuran dabbobi, don haka masu shan ganyayyaki ya kamata suyi la'akari da ƙarin.
  • Vitamin D: Flt: 1 Yana da mahimmanci ga shan calcium da aikin rigakafi. Yawancin mawaƙa suna da ƙananan matakan saboda jadawalin motsa jiki na cikin gida. Hasken rana da abinci mai gina jiki suna taimakawa; gwajin jini na iya sanin ko ana buƙatar ƙarin.
  • Zinc: FLT:1 yana hanzarta warkar da raunuka (gami da fasa lebe) kuma yana tallafawa rigakafin rigakafi. Oysters, naman shanu, tsaba na tururuwa, da chickpeas sune manyan tushe.

Lokaci da kuma Abincin da Za a Yi a Gaban Wasan

Lokaci na cin abincinka na ƙarshe kafin ka yi wasan yana shafan yadda kake numfashi da kuma yadda kake jin daɗin narkewa.

  • Sa'o'i 3 kafin wasa: FLT:1 Ka ci abinci mai ma'auni tare da sinadarai masu matsakaici, carbs masu rikitarwa, da kitse masu lafiya Misali: salmon mai gasa, dankali mai zaki, da turare da turare tare da man zaitun.
  • Sa'o'i 1 kafin wasa: Yi ɗan abincin dare mai sauƙi wanda yake da sauƙi a narke. Misalai: slices apple tare da man shanu, banana, ko ƙaramin kwano na oatmeal tare da berries.
  • A cikin minti 60: Idan kuna buƙatar cin abinci, zaɓi tushen carbohydrate mai tsabta wanda ke narkewa da sauri, kamar wasu pretzels ko gel na wasanni. Wasu 'yan wasa sun gano cewa cokali mai cokali mai cokali mai zuma na iya samar da makamashi nan take ba tare da auna su ba.
  • Ka guje wa: abinci mai ɗanɗano ko mai, yawan kayan kiwo (yana ƙaruwa da samar da phlegm a wasu mutane), abubuwan sha masu carbonated (gas bloat), da kuma kayan yaji (hadarin koma baya).

Abincin Abincin A Lokacin Da Ake Yin Jarabawar da Kuma Aikin Da Aka Yi

Idan ka yi wasa na fiye da minti 90, ƙwayar glucogen na hanta za ta ƙarewa. Kula da glucose a cikin jini yana da muhimmanci don ci gaba da mayar da hankali da kuma kula da motsi mai kyau.

  • 'Ya'yan itace masu bushewa (dates, apricots, raisins)
  • An haɗa shi da 'ya'yan itatuwa da tsaba da kuma cakulan mai launin toka
  • Farin shinkafa da man almond (kwandon mutum)
  • Kayan zuma na yara ko naman alade
  • Kwayoyin da aka dafa (ka ajiye su a cikin sanyaya)
  • Aljihunan applesauce na mutum

Ka haɗa abincinka da ruwa ko kuma abin sha mai narkewa, ka guji duk wani abu da zai bukaci ka ci gaba da shanye shi ko kuma ya yi maka barazana ka zubar da shi.

Sake Sake Sake Sakewa Bayan Wasan: Sakewa da Gyara

Lokacin da kake yin wasa mai tsawo, ka yi amfani da minti 30 don yin amfani da shi. Ka yi amfani da wannan lokacin don yin amfani da shi.

  • Shako-shako (mai ƙarancin kitse ko kuma madara mai yawa) yana ba da kusan cikakken rabo, da kuma ruwa, lantarki, da kuma calcium.
  • Wani ɗanɗano da aka yi da banana, da yogurt na Helenanci, da ɗan ɗanɗano, da kuma foda mai gina jiki.
  • Turka da sandwiched na avocado a kan dukan hatsi burodi tare da wani gefen orange slices.
  • Hummus tare da dukan alkama pita da kuma ceri tumatir.
  • Abincin shinkafa da wake, kaza da aka yi wa kaza, da salsa da kuma avocado.

Ka ci gaba da yin amfani da ruwa ko abin sha mai dauke da lantarki idan kana gumi sosai. Ka guji shan giya nan da nan bayan ka yi wasa, domin hakan zai hana gina jiki ya gina jiki kuma zai sa ka daina shan ruwa.

Gina Al'ada ta Kullum

Maimakon ka yi ƙoƙarin yin gyara a kan abincinka, ka yi canje-canje kaɗan ko biyu a kowane mako kuma ka lura da yadda kake wasa. Ka rubuta a cikin littafinka yadda kake shan ruwa, cin abinci, yadda kake yin horo, da kuma duk wata alama (gajiya, ciwo, bushewar baki).

Safiya (69 AM)

  • Ka sha ruwan sha da yawa kafin ka sha kofi ko shayi da safe.
  • Alal misali, ku ci abinci mai gina jiki da kitse mai gina jiki da kuma carbs masu yawa. Misalai: ƙwai biyu da aka yi da avocado a kan gurasar hatsi; oatmeal da aka yi da goro, blueberries, da kuma foda mai gina jiki; smoothie da aka yi da albasa, banana, flaxseed, da kuma madara.
  • Idan ka yi wasa da safe, ka gama cin abincin safe aƙalla minti 60 zuwa 90 kafin ka rubuta waƙoƙin farko.

Tsakiyar rana (12h2pm)

  • Ka cika kwalban ruwanka da nauyin kilo 32 kuma ka yi ƙoƙari ka gama shi a ƙarshen aikinka ko kuma ranar makaranta.
  • Ka ci abinci mai gina jiki mai ƙanshi, kayan lambu masu launi, da kuma hatsi mai ƙanshi. Alal misali, ka ci salatin quinoa da aka yi da 'ya'yan itace, cucumber, cherry tomato, feta, da lemun tsami.
  • Idan kana yin atisaye a yamma, ka ci ɗan ɗan abincin da ke ɗauke da carbohydrates (banana ko burodi) wajen minti 60 kafin ka yi.

Bayan rana/Da yamma: Aikin da Ayyuka (39 PM)

  • Ka riƙe kwalban ruwanka a kan wurinka kuma ka sha ruwa a tsakanin atisaye.
  • Idan aikin ya wuce sa'o'i biyu, ka ci ɗan abincin dare a tsakiyar (misali, ɗan almond da wasu albasarta masu bushewa).
  • Bayan ka yi wasa, ka ci abincin da ka ci a cikin minti 30 da 60 na zinariya.
  • Ka gama shan ruwanka na ƙarshe aƙalla sa'a ɗaya kafin ka kwanta don ka guji yin amfani da wanka a cikin dare.

Ranar da yamma ta yi iska (911 PM)

  • Ka sha shayi mai ƙanshi ko kuma shayi mai ƙanshi don ka kwantar da hankalinka kuma ka sha ruwa a hankali.
  • Idan kana fama da ciwon tsoka, gilashin ruwan 'ya'yan kirsi mai tsami yana da maganin rigakafi da zai iya taimaka maka ka warke kuma ka yi barci sosai.
  • Ka yi wanka ko wanka mai dumi, kuma ka yi taurin wuyanka da kafada don ka saki tashin hankali da ka samu yayin wasa.

Abubuwan da Za Su Sa Ka Ƙara Ƙoƙarinka

Mai yin waƙa da ƙarancin ƙarfe wanda ya ba da fifiko ga abin da ke gaba zai ga ci gaba da sauri da kuma ƙarfin hali.

Horar da Ƙarfi don Ƙarfin Fushi

Aikin motsa jiki na zuciya kamar gudu, iyo, ko yin keke yana inganta ƙarfin jikinka na cirewa da kuma isar da oxygen. Yana ƙarfafa zuciyarka, yana ƙara yawan mitochondrial a cikin tsokoki na numfashi, kuma yana iya haɓaka ƙarfin huhu mai mahimmanci. Ƙungiyar huhu ta Amurka ta lura cewa motsa jiki na yau da kullun yana taimakawa wajen kiyaye ƙwayar huhu lafiya koda lokacin da muke tsufa.

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Yin wasa da ƙaramin ƙarfe yana buƙatar ci gaba da ƙarfafawa don tallafawa matsin numfashi. Ayyuka waɗanda ke niyya ga tsakiya na ciki, obliques, da multifiduskamar alluna, kwari masu mutuwa, da dogon tsuntsu gina jimiri. Ƙarfin baya da tsokoki (ƙungiyoyi, fuska, juya baya) suna inganta matsayin ku, yana ba ku damar ƙwanƙolin ƙirjin ku fadada gaba ɗaya. Matsayi mara kyau yana lalata kwarin kirji kuma yana iyakance goyon bayan numfashi.

Barci: Kayan Aikin Da Zai Iya Taimaka Maka Ka Warke

A lokacin barci mai zurfi, ana sakin hormone na girma, yana motsa gyaran tsoka da kuma ƙarfafa ƙwaƙwalwar ajiya. Sa'o'i 79 a kowace dare suna taimakawa wajen daidaita cortisol, hormone mai damuwa wanda zai iya lalata aikin rigakafi da ajiyar glycogen. Masu kida da ba su barci sosai sukan ba da rahoton sautin da ya fi kyau da jinkirin amsawa. Kafa tsarin barci mai daidaituwa: babu allon minti 30 kafin barci, zafin jiki na dakin sanyi, da kuma yanayin duhu.

Sanin Hashi da Kwanciyar Rai

Tashin hankali na aiki na iya hana mafi kyawun shiri na jiki. Haɗa motsa jiki na numfashi na diaphragmatic ba tare da kayan aikinka ba na minti biyar a rana yana horar da tsarin jijiyoyinka don kasancewa cikin nutsuwa a ƙarƙashin matsin lamba. numfashi na akwatin (numfashi har sau huɗu, riƙe har sau huɗu, numfashi har sau huɗu, riƙe har sau huɗu) yana da tasiri sosai. Wannan aikin ba kawai yana kwantar da jijiyoyi ba amma kuma yana ƙarfafa zurfin numfashi mai zurfi da inganci da kuke buƙata don kunna ƙananan ƙarfe mai ɗorewa.

Kuskuren da Ya Kamata Mu Guje wa

  • ]Domin kawai ka ji ƙishirwa. ] A lokacin da kake jin ƙishirwa, ka riga ka ɗan rasa ruwa. Sha a kan jadawalin, musamman yayin wasa.
  • Cin abinci mai yawa kafin yin wasan kwaikwayo. Caffeine wani mai saurin saurin saurin jiki ne kuma zai iya kara damuwa. Ka iyakance zuwa kofi guda uku zuwa hudu kafin ka yi wasa, kuma ka guji shan abubuwan sha gaba ɗaya.
  • ] Tashi da karin kumallo a ranakun wasan kwaikwayo. ] Azumi na dare yana rage glycogen na hanta. kwakwalwarka da tsokoki suna buƙatar mai don aiki.
  • Cin abinci mai nauyi, mai ƙanshi a cikin awanni uku bayan wasa. Suna jinkirta fitar da ciki kuma suna matsa lamba akan diaphragm.
  • ]Samar da manyan adadin ruwa kafin wasa. ] Wannan na iya haifar da ciwon ciki da kuma gaggawa na bukatar yin fitsari.
  • ] Yin watsi da alamun yawan ruwa ba tare da electrolytes ba na iya haifar da hyponatremia (ƙarancin sodium na jini), wanda ke haifar da ciwon kai, ƙyama, da rikicewa. daidaita abincin ku tare da abinci ko abin sha mai wadatar electrolyte lokacin da kuke gumi sosai.

Ka Ƙara Ƙwarewa: Shirin Ka

Ba lallai ne ku yi amfani da kowane shawarwari ba a lokaci guda. Ku fara da ayyuka da suka magance ƙalubalenku mafi girma. Shin kuna fama da gajiya a mataki na uku? Ku mai da hankali ga carbohydrates da kuma hydration kafin wasa da kuma cikin wasa. Shin leɓunanku suna jin ƙuntatawa da rashin amsawa? Jaddada hydration da safiya da kuma daidaitawar electrolyte. Shin dawowarku tana jinkiri bayan motsa jiki mai tsanani? Ka ba da fifiko ga furotin da carbohydrate bayan wasa.

A cikin lokaci, waɗannan halayen za su zama na atomatik, kuma ba za a ƙara ƙuntata waƙarku ba ta bukatar maye gurbinsa. Mai ƙarancin sauti wanda yake ɗaukan man fetur da ruwa da muhimmanci kamar yadda yake ɗaukan magana da kuma motsi zai sami sabon matakin daidaito, jimiri, da 'yancin magana.