Ungayicija kanjani imisipha yakho ngesikhathi sokuqeqeshwa kokuqina?

Ngaphezu kokuqeqeshwa kwesisindo esinengqondo ukuthuthukisa ubukhulu bemisipha, sidinga futhi ukulawula amaphesenti ethu amafutha omzimba. Ngenxa yokuthi amafutha amaningi azovala umugqa wemisipha, inyama yakho ye-tendon ngeke ibonakale.

I-Xiaobian elandelayo ukwabelana ngemikhuba embalwa, ingenza imigqa yakho yemisipha icace kakhudlwana oh!
1, kancane kancane athuthukise ukushuba kokuzivocavoca kwe-aerobic
Ngesikhathi sokuqeqeshwa kokwakhiwa kwemisipha, sidinga futhi ukugcina ukuzivocavoca kwe-aerobic izikhathi ezingu-2-3 ngesonto, ukuzivocavoca kwe-aerobic kungaqinisa inhliziyo namaphaphu, kuthuthukise ikhono lakho lokuzivocavoca. Kodwa-ke, ukuzivocavoca okuphansi kwe-aerobic kuthinta ukusebenza kahle kokukhula kwemisipha, kunconywa ukuthi ukhulise kancane kancane ukuqina kokuzivocavoca kwe-aerobic.

Ekuqaleni, ungakwazi kuphela ukulawula ukugijima, ukuhamba ngebhayisikili kanye neminye imidlalo, kodwa ngemva kwesikhathi esithile, ikhono lakho lokusubatha lizothuthuka, ukukhuthazela ngokomzimba kuzoqina, singakhetha ukuqeqeshwa kwesikhashana okuphezulu kakhulu, lezi zivivinyo ze-aerobic ezihlangene nazo. ukuzivocavoca, kokubili ukuphula amafutha nokuzivocavoca imisipha, kungakusiza ukuxubha izinga eliphansi lamafutha omzimba ngesikhathi esifanayo, ukuze imigqa yemisipha igqame.
Ukuqeqeshwa kwe-high-intensity interval, njengokuqeqeshwa kwesikhawu se-HIIT, intambo yokugxuma, ukuqeqeshwa kokugijima kwe-sprint, kudinga kuphela imizuzu engu-20-30 isikhathi ngasinye ukuze kuzuzwe inhloso yokuzivocavoca, isikhathi esifushane, izinzuzo eziphezulu zokuqina.

2. Faka amaprotheni kanye nenani elifanele lamacarbohydrates ngemva kokuqeqeshwa
Ukukhula kwemisipha akukwazi ukuhlukaniswa nesengezo sokudla okunomsoco, futhi ukufunda ukudla ngesikhathi sokufaneleka kungathuthukisa ukusebenza kahle kokwakhiwa kwemisipha. Ngemva kokuba imisipha yokuqeqeshwa kokufaneleka isesimweni esidabukile, kulokhu ukudla okwengeziwe kungagcwalisa amandla emisipha, futhi izinga lokuhlanganisa lamafutha liphansi kakhulu.
Ngakho-ke, imizuzu engama-30 ngemuva kokuqeqeshwa kokuqina, ungakhetha ukudla iqanda elibilisiwe +2 izingcezu zesinkwa sikakolweni noma i-whey protein + isitsha se-oatmeal ukuze ungeze umsoco wemisipha yomzimba, uthuthukise ijubane lokulungiswa kwemisipha, ukuze imisipha ikhula ngamandla.

3. Gcina ukudla okunamafutha aphansi futhi wengeze ngamafutha amahle
Amafutha ayisici esibalulekile somsoco emzimbeni, esingakhuthaza ukuhlanganiswa kwamahomoni futhi asize ukuhlanganiswa kwemisipha. Nokho, ukudla amafutha ngokweqile kungabangela ukunqwabelana kwamafutha.
Amafutha agcwele yonke indawo, futhi ungadla kakhulu uma unganakile. Amafutha ngokuvamile atholakala emaqandeni, ezinhlanzini, engulubeni, kukwatapheya, kumantongomane, kushokoledi nasemakhekheni. Ama-Trans fatty acids awayilungele impilo yakho. Bangaholela ekukhuluphaleni nesifo senhliziyo nemithambo yegazi.

Kufanele sinake ukudla okunempilo, sengeze amafutha eqophelo eliphezulu, sikhethe amaqanda, ukudla kwasolwandle, amantongomane ukuze sigcine izidingo zomzimba zamafutha, sikhethe amafutha anempilo njengamafutha omnqumo uma sipheka, sipheka amafutha aphansi nosawoti, silawule ukudla. amafutha.
Ngesikhathi esifanayo, kufanele uhlale kude nazo zonke izinhlobo zamakhukhi, ushokoledi, ikhekhe lokudla okungenamsoco, amafutha kulokhu kudla awahambisani nezempilo, azothinta ukusebenza kahle kokuqina.

4, ukusatshalaliswa okuhlakaniphile kokudla okuyisisekelo kwe-carbohydrate

Ukudla okuyisisekelo kunothile ngama-carbohydrate, futhi ukusetshenziswa komzimba kwama-carbohydrate kuhlukile ngezikhathi ezihlukene. Umzimba awunawo amandla ekuseni, lapho isengezo sama-carbohydrate singanikeza umfutho we-metabolic emzimbeni, futhi izinga lokuhlanganiswa kwamafutha liphansi kakhulu ngalesi sikhathi.
Ebusuku, eduze nesikhathi sokulala, ngalesi sikhathi i-coefficient yomsebenzi womzimba iyancipha, futhi ama-carbohydrate amaningi adliwe ngalesi sikhathi, futhi amafutha kulula ukuqoqa.
Ngakho-ke, singakwazi ukwengeza ukudla okuyisisekelo se-carbohydrate ekuseni nangaphambi nangemva kokuqeqeshwa, futhi sinciphise ukudla okuyisisekelo se-carbohydrate kusihlwa, okusiza ukwakha imisipha nokunciphisa amafutha futhi kuthuthukise umphumela wokuqina.