Yako Post-Workout Kudzorera Nhungamiro

Zvemukati

• Yakakwira-yakasimba kudzidziswa
• Kudzorera nzira
• Kusimudza simbi
• Kudzorera nzira:
• Kuramba uye kudzidziswa kwedunhu
• Kudzorera nzira
• Marathon kudzidziswa
• Kudzorera nzira

Sunungura bhutsu dzako, dzora magurovhosi ako ekusimudza, uye tengesa ako mapfupi akaomesa zvikabudura zviviri zvema leggings akanaka. Inguva yeimwe yakadzika-pasi, yakanaka-yako-mapfupa mushure mekudzidziswa kupora.

Nenzira, zvakanyatsonaka kumapfupa ako, maererano neongororo yakaburitswa muFASEB Journal. Muchokwadi, kudzoreredza kwakaringana hakuna kunaka chete kumapfupa ako - zvakanakira muviri wako wese.

“Kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchikurira. Ukasapora, urikungotyora muviri wako nekudzokorora, "anodaro Karli Alvino CPT, FNS, murairidzi paMile High Run Club uye Muvambi we Iron Diamond Fitness.

Skimping pakupora kunogona kutungamira kuzviratidzo zvekunyanyisa kuita sekuderera kwekuita, kukwidziridzwa kweropa, kusarara zvakanaka, kuderera kwesimba rekuzvidzivirira, uye kusagadzikana kukuru, anotsanangura akasimbiswa simba uye mamiriro ekugadzirisa, Alena Luciani, MSc, CSCS, Pn1, uye muvambi we Training2XL.

"Hazvina mhosva kuti uri kurovedza muviri sei, kudya kunovaka muviri, hydration, uye kurara ndiyo mbiru huru dzekupora," anodaro Alvino. Izvi zvinoreva kuti kudya mapuroteni akakwana uye emhando yepamusoro makabhohaidhiretsi, kudya (zvirinani) hafu yemuviri uremu hwako muma ounces emvura, uye uchivavarira kuwana 8+ maawa ekurara husiku, anowedzera.

Asi zvinoenderana nehutano hwako hwakasimba, kune dzimwe nzira dzekudzorera dzinogona kukubatsira iwe kuwana zvakanyanya kubva pakurovedza muviri. Nekudaro, kunyangwe iwe uri kungopinda mukusimba kana kuti urikutanga hutongi hutsva hwekusimbisa muviri, isu takarongedza nzira dzakanakisa dzekudzoreredza maitiro ako.

Rangarira kuisa aya matatu maitiro mune yako post-Workout kupora:

• hydration
• rara
• zvinovaka muviri

Yakakwira-yakasimba kudzidziswa

Kudzorera nzira

• 15-miniti inotonhorera-pasi yakatambanuka nekukurumidza ichitevera kirasi
• mukombe wekofi

HIIT-maitiro ekurovedza ari kuita mutero unoshamisa pane yako yepakati yetsinga system nemuviri, anodaro Luciani, ndosaka achikurudzira yemaminetsi gumi nemashanu ekutonhora-pasi maitiro. "Iyo inotonhorera-pasi yakatambanudza inobvumira yako yepakati sisitimu sisitimu kudzora, inodzosera kurova kwemoyo wako kune yakajairwa yekuzorora mwero, uye inokumisikidza iwe kukurumidza kupora," anotsanangura.

Nekuwedzera kwekudzoreredza, usanyara kure iyo yechipiri mukombe wejoe. Chimwe chidzidzo chakaburitswa muRondedzero yePain chakaratidza kuti vanoita maekisesaizi vakaona kudonha mukunonoka kutanga mhasuru kusuwa (DOMS) pavakamwa imwe kofi.

Zororo purogiramu tip

• Sekureva kwaAlvino, haufanire kumboita HIIT-maitiro ekudzidzisa anopfuura mazuva maviri akateedzana. Pane kudaro, iye anoratidzira maviri-mazuva-pa, rimwe-zuva-rekuzorora purogiramu.

Kusimudza simbi

Kudzorera nzira:

• kukwiza muviri
• kupupa furo

Kubvisa kunetsekana mumhasuru dzako mushure memusangano wekusimudza musoro kwakakosha pakunzwa mucherechedzo wepamusoro panguva yako inotevera yekusimudza, anodaro Luciani. Imwe yedzakanakisa nzira dzekuita izvozvo, anotsanangura, kukwiza muviri. Muchokwadi, kumwe kuongorora kwakaburitswa mune zvakawanikwa kuti post-yekurovedza muviri masaiti inogona kudzora zvakanyanya kurovedza muviri-kunokonzeresa uye kuti kugara uchiwana masaji kunogona kubatsira kudzora kunonoka kutanga mhasuru kusuwa.

Asi nepo iko kukwiza kungave iri nzira yakanaka yekudzoreredza, hapana kuramba kuti naivowo vane mutengo. Kana iwe usingakwanise kudonha hupfu hunodiwa pachirongwa chevhiki nevhiki, Alvino anoratidza kuputira furo panzvimbo. Izvi zvinogona zvakare kubatsira kudzikisira DOMS uye kunyangwe kugadzirisa mashandiro mukushanda kwako kunotevera, zvinoenderana neongororo yakaburitswa mu .

Zororo kuronga matipi

• Vatangi vanofanirwa kutora mazuva maviri kubva pazviitiko, nepo vese vanosimudza vachifanira kuzorora mazuva ese echitatu, zvinoenderana neongororo yakaburitswa mu.
• Tora de-mutoro vhiki kamwe chete pamwedzi miviri. Luciani anotsanangura "kubvisa-kurira" se "kudzikamisa zvine chinangwa mukuwanda kwako kwekudzidzira uye kusimba kunotora svondo rimwe." Luciani anowedzera kuti varairidzi vanoshanda nehuremu vanozoisa zvine hungwaru vhiki rekudzora mutambo yekudzidzira mushure mechikamu chakasimba chesimba.

Kuramba uye kudzidziswa kwedunhu

Kudzorera nzira

• famba
• jog
• bhasikoro

Nepo kurara iri tsika inodiwa yekudzoreredza kubva kune akawanda maekisesaizi, Alvino anosimbisa kuti kurara ndicho "chinhu-chimwe chinhu chaunogona kuita [kumu] muviri wako" kubatsira kuvandudza mashandiro ako uye kusimudzira kupora kwako kubva pakusimba kwesimba. "Inobatsira [kugadzirisa] mhasuru [uye] kudzoreredza mwero wesimba, uye [inobvumira] muviri wako kuwana homeostasis, kunyanya mushure mekusimbisa simba," anowedzera.

Zvakakosha zvakadii kurara mushure mekurovedza muviri? Kana iwe uchidzidzira nguva dzose, kurara kunofanira kugara kuri kwekutanga, asi kunyanya mushure mekuoma kwakasimba. Muchokwadi, sekureva kweumwe, kushaya kwekurara kunokanganisa kudzoka kwemhasuru zvichitevera kurovedzwa kwemutero. Heano maawa mangani ekurara aunonyatsoda.

Iwe unogona zvakare kuisa imwe yakajeka cardio, sekufamba, kumhanya (kunyangwe ichifanira kuve ipfupi uye inononoka), kana kuchovha bhasikoro kuti ikurumidze kupora. Luciani anotsanangura kuti iwe unofanirwa kutora chikamu muchiitiko icho "chakapfava zvakakwana kukudzivirira kubva mukuwedzera kubvarura tsinga dzemhasuru" asiwo "kushingaira" zvakakwana kuti ropa rako ripute. "Izvi zvinounza okisijeni uye zvinovaka muviri kunzvimbo yakatarwa uye zvinobatsira muviri kupora," anowedzera.

Zororo purogiramu tip Alvino anokurudzira kuti usazoite yekudzivirira kudzidzira pane imwechete mhasuru boka mazuva maviri akateedzana. Panzvimbo iyoyo, iwe unofanirwa kutora rimwe kana maviri mazuva asina kuzadzikiswa zororo vhiki imwe neimwe.

Marathon kudzidziswa

Kudzorera nzira

• Epsom munyu wekugeza
• tart cherries

Nekuti kutsungirira kurovedza kuri kunetesa pamuviri wako, Luciani anoti kupora kubva pakurovedza kwako uye kugara kure netsoka dzako zvakakosha. Imwe nzira yekuita izvi? Bhati. Epsom munyu mabhati akawana yakawanda yekutarisisa kune avo hutano mabhenefiti, kunyanya kune vatambi, asi iko kutsvagisa kuchiri kutsva kutsva.

Chimwe chidzidzo chidiki chakaburitswa mumagazini Kupisa, zvisinei, chakawana kuti kutora bhavhu rinopisa kunogona kupisa makirogiramu zana nemakumi mana paawa uye kudzikisa shuga yeropa neinenge gumi muzana kupfuura kurovedza muviri.

Kuti uwedzere kupora-kusimudzira, kanda mamwe ma tart cherries mune yako yekumhanyisa-snack. Kutsvagurudza kwakaburitswa mune zvakawanikwa kuti vekumhanya vachidya tart cherry muto mazuva mashanu zvisati zvaitika, pazuva ra, uye maawa makumi mana nemasere vachitevera madzinza avo akaderedza mhasuru kusuruvara.

Zororo purogiramu tip

• Alvino anoti avo vanodzidziswa marathon vanofanirwa kusanganisira zororo uye kupora kanokwana kaviri pasvondo muchirongwa chavo chekudzidzisa. Izvi zvinofanirwa kunge zviri pamazuva asingateedzane.

Gabrielle Kassel mutambi-rugby, kutamba-madhaka, protein-smoothie – kusanganisa, kudya-kugadzirira, CrossFitting, New York-based Wellness munyori. Iye ave munhu wemangwanani, akaedza iro rese30 dambudziko, ndokudya, kunwa, kukwesha pamwe, kukwesha pamwe, nekugezwa nemarasha - zvese muzita rezvenhau. Munguva yake yekusununguka, anogona kuwanikwa achiverenga mabhuku ekuzvibatsira, kubhenji-bhenji, kana kudzidzira hygge. Mutevere pairi Instagram.