Kumhanya kwevatambi

Zvemukati

• Simba Vatambi
• Kutsungirira Vatambi
• Kuputika Kudzidzira
• Maitiro ekugara uine hydrated panguva yekushanda
• Nguva yekushandisa isotonic zvinwiwa
• Nguva yekushandisa zvinowedzera

Kudya kwemumhanyi chikamu chakakosha chemazano ekuwana mibairo yakanaka, zvichisiyana maererano nemabatiro aiitwa, kusimba kwekudzidziswa, nguva uye kufungidzirwa kwemazuva emakwikwi.

Huwandu hwe makabhohaidhiretsi uye mapuroteni anogona kuchinja zvichienderana nerudzi rwekudzidziswa, kungave kutsungirira kana simba, uye kana mutambi ari panguva yekutarisa kuwedzera mhasuru kana kurasikirwa nemafuta.

Simba Vatambi

Vamhanyi vesimba ndeavo ekuti iko kuita kwekudzidzira kunovandudzika nekuwedzera kwemhasuru yemhasuru. Boka iri rinosanganisira varwi, vareflifter, vakwikwidzi vekusimudzira, kudzidzisa uremu uye vatambi muOlympic jimunasitikisi, semuenzaniso.

Iri boka rinofanirwa kuve nekuwedzera mukudyiwa kwemapuroteni uye akawandisa macalorie mune chikafu, kuitira kufarira kufadza kwemhasuru. Paunosvika pane izvo zvinoonekwa sezvakanaka musculature, zvakakosha kuti utange kurasikirwa nemafuta maitiro, kazhinji kunoitwa pamwe nekuderedzwa kwezvikafu zvehydrohydrate uye nekuwedzera kwetsika yechiedza chechiedza cheaerobic, senge kufamba. Ona akanakisa mapuroteni-akapfuma chikafu.

Kutsungirira Vatambi

Pakati peavo vatambi pane avo vanodzidzira kumhanya kwenguva refu, marathoni, ultra marathoni, mabhasikoro uye vanokwikwidza murume wesimbi, zviitiko zvinoda gadziriro huru yekugadzira simba kubva pakupisa mafuta emuviri. Kazhinji ivo vatete, vatete vatete vane yakanyanya simba simba, inoda yakakwira koriori kushandiswa. Zvekudzidzira uye makwikwi ayo anodarika anopfuura 2h, kushandiswa kwemajirohydrate muhuwandu hwe30 kusvika 60g / h inokurudzirwa.

Vatambi ava vanofanirwa kudya huwandu hwakawanda hwemahydrohydrate kupfuura vatambi vane simba, asi vachigara vachirangarira kusanganisira manyowa akanaka emapuroteni senyama, huku, hove nemazai, nemafuta echisikigo akadai semafuta emuorivhi, nzungu, machizi ane mafuta uye mukaka wese. Ona kuti ndezvipi zvekudya zvine makabohydrate mazhinji.

Kuputika Kudzidzira

Aya maitiro anosanganisira kurovedza muviri kunosiyana kudiwa kwesimba uye kutsungirira kwemuviri, senge nhabvu, volleyball, basketball netenisi. Iwo marefu ekurovedza muviri, asi nemhando dzakasiyana dzekuedza kwemuviri kunodiwa, uine nguva dzepamusoro uye zororo.

Iri boka rinofanira kutora huwandu hwakaenzana hwezvese zvinovaka muviri, sezvo vachida zvese zvakanaka mhasuru uremu nemuviri kushingirira kumira mumitambo mirefu kana makwikwi. Mushure mekudzidziswa, zvakakosha kuti uve nezvikafu zvakapfuma mumakabhohaidhiretsi uye mapuroteni ekusimudzira kudzoserwa kwemhasuru.

Maitiro ekugara uine hydrated panguva yekushanda

Huwandu hwakakwana hwemvura yekunwa hwakavakirwa pakuverengerwa makumi mashanu neshanu emamilita emvura pahuremu hwese hwemutambi. Kazhinji, zvinokurudzirwa kuti utore anenge 500 ml usati wadzidziswa uye 500 ml kusvika 1 litre yemvura paawa yega yega yekudzidzira.

Kuderedza hydration kunogona kutungamira kumatambudziko akadai sekudzikiswa kusungirirwa, dzungu, kurwadziwa nemusoro uye mhasuru, izvo zvinopedzisira zvichidzidzisa mashandiro.

Nguva yekushandisa isotonic zvinwiwa

Isotonic zvinwiwa zvakakosha kutsiva zvakarasika maelectrolyte pamwe nedikita, kunyanya sodium uye potasium. Aya maelectrolyte aripo muzvinwiwa zvakaita sekokonati mvura kana maindasitiri isotonics, akadai seGatorade, Sportade kana Marathon.

Nekudaro, iyo yekuda kwayo kwekushandisa ndeye chete kana mutambi achirasikirwa ne2% kana kupfuura yehuremu hwake panguva yekudzidzira. Semuenzaniso, munhu anorema 70 kg anofanirwa kurasikirwa neanosvika 1.4 kg kuitira kutsiva maelectrolyte. Kudzora uku kunofanirwa kuitwa kuburikidza nekurema usati wapedza uye mushure mekudzidziswa.

Nguva yekushandisa zvinowedzera

Mapuroteni kana hypercaloric zvinowedzerwa zvinofanirwa kushandiswa zvinoenderana nekudiwa kwekuwedzera zvinovaka muviri kubva kuchikafu chakarongwa. Hypercalorics inowanzo shandiswa kufambisa yakakwira koriori kudya kunodiwa nevatambi, avo vasingagone kudya zvese zviri muchikafu chitsva.

Uye zvakare, muzvikamu zvehukuru hwekupfeka mhasuru mushure mekukwikwidza kwakanyanya, zvinogona zvakare kuve zvakakosha kuti uwedzere kukurumidza mhasuru kupora. Sangana nemakumi mashanu ekuwedzera kuti uwane mhasuru.