Ta yaya za ku iya kaifafa tsokoki yayin horon motsa jiki?

Baya ga horon nauyi mai ma'ana don inganta girman tsoka, muna kuma buƙatar sarrafa yawan kitsen jikin mu. Saboda yawan kitse zai rufe layin tsoka, naman jijiyarku ba zai zama sananne ba.

Xiaobian mai zuwa don raba wasu ƴan ayyuka, na iya sa layin tsokar ku ya ƙara bayyana a fili oh!
1, sannu a hankali inganta ƙarfin motsa jiki na motsa jiki
A lokacin horar da ƙwayar tsoka, muna kuma buƙatar kula da motsa jiki na motsa jiki sau 2-3 a mako, motsa jiki na motsa jiki na iya ƙarfafa aikin zuciya da huhu, inganta ƙarfin motsa jiki. Duk da haka, ƙananan motsa jiki na motsa jiki na motsa jiki yana rinjayar tasiri na ci gaban tsoka, ana ba da shawarar ku ƙara yawan ƙarfin motsa jiki a hankali.

A farkon, za ku iya sarrafa tseren tsere, keken keke da sauran wasanni, amma bayan wani lokaci, ikon ku na motsa jiki zai inganta, jimiri na jiki zai ƙarfafa, za mu iya zaɓar horon tazara mai girma, waɗannan motsa jiki na aerobic hade da. motsa jiki, duka don karya kitse da tsokoki na motsa jiki, na iya taimaka muku goge ƙarancin kitse na jiki a lokaci guda, don haskaka layin tsoka.
Babban horon tazara mai ƙarfi, kamar horarwar tazara ta HIIT, igiya tsalle, horar da gudu gudu, kawai suna buƙatar mintuna 20-30 kowane lokaci don cimma manufar motsa jiki, ɗan gajeren lokaci, fa'idodin motsa jiki mafi girma.

2. Ƙarin furotin da adadin adadin carbohydrates bayan horo
Ba za a iya raba ci gaban tsoka da kari na abinci mai gina jiki ba, kuma koyan cin abinci a lokacin motsa jiki na iya inganta ingantaccen ginin tsoka. Bayan tsokoki na horar da motsa jiki suna cikin tsagewar yanayi, wannan lokacin karin abinci na iya sake cika kuzari ga tsokoki, kuma adadin mai ya ragu sosai.
Don haka, mintuna 30 bayan horon motsa jiki, zaku iya zaɓar cin dafaffen kwai + 2 na gurasar alkama gabaɗaya ko ɗigon furotin na whey + kwano na oatmeal don haɓaka abinci mai gina jiki na tsoka, haɓaka saurin gyaran tsoka, ta yadda tsokoki suna girma da ƙarfi.

3. Kula da abinci mara nauyi da kari tare da mai mai kyau
Fat wani nau'i ne na gina jiki wanda ba dole ba ne don jiki, wanda zai iya inganta haɓakar hormones da kuma taimakawa kira na tsokoki. Duk da haka, yawan cin mai na iya sa kitsen ya taru.
Kitse yana ko'ina, kuma za ku iya ci da yawa idan ba ku kula ba. Ana samun kitse da yawa a cikin ƙwai, kifi, naman alade, avocado, goro, cakulan, da wainar. Trans fatty acid ba su da kyau ga lafiyar ku. Suna iya haifar da kiba da cututtukan zuciya.

Mu kula da cin abinci mai kyau, mu kara mai mai inganci, a zabi kwai, abincin teku, goro domin kula da bukatun kitsen jiki, zabar mai lafiyayye kamar man zaitun lokacin dahuwa, a rika yin girkin mai da gishiri kadan, sarrafa cin abinci. mai.
A lokaci guda, ya kamata ku guje wa kowane nau'in kukis, cakulan, kek abinci mara kyau, kitsen da ke cikin waɗannan abincin ba shi da amfani ga lafiyar jiki, zai shafi tasiri na dacewa.

4, Wayayye rarraba abinci na carbohydrate

Abincin da ake amfani da shi yana da wadata a cikin carbohydrates, kuma amfani da jiki na carbohydrates ya bambanta a lokuta daban-daban. Jiki ba shi da iyawa da safe, lokacin da kari na carbohydrates zai iya ba da kuzarin rayuwa ga jiki, kuma adadin ƙwayar kitse ya fi ƙanƙanta a wannan lokacin.
Da daddare, kusa da lokacin barci, wannan lokacin ƙimar aikin jiki yana raguwa, kuma ana cinye carbohydrates da yawa a wannan lokacin, kuma mai yana da sauƙin tarawa.
Don haka, za mu iya ƙara yawan abincin carbohydrate da safe da kafin da bayan horo, da kuma rage cin abinci mai mahimmanci na carbohydrate da yamma, wanda ke taimakawa wajen gina tsoka da rage mai da kuma inganta lafiyar jiki.