6 Lub Tswv Yim Txhawm rau Tiv Thaiv Mob Nyuaj Siab, Raug Mob, thiab Ntau
Thaum nws los txog rau kev ua haujlwm ntev lossis mob siab lossis kev ua haujlwm, ua li cas koj cua daj cua dub mam li tseem ceeb npaum li koj sov ua ntej. Koj lub cev (lo lus) muab tso rau hauv koj lub cev los ntawm kev siv koj tus kheej, los ntawm kev siv koj cov pa glycogen (uas yog cia rau cov nqaij ntshiv rau lub zog ceev), txhawm rau nqaij fibers, thiab ua rau koj nkees tag nrho. Nov yog 6 txoj hauv kev los kho koj lub cev dhau los rau qee qhov tsim nyog tau txais TLC.
1 - Sau koj lub plab nrog carbs thiab proteins.
Qee cov khoom noj ua ke tuaj yeem pab tiv thaiv kom mob tom qab ib qho kev sib tw-xws li carbohydrates ntxiv nrog cov protein kom pab kho thiab rov tsim cov leeg. American Council on Exercise (ACE) tawm tswv yim aiming rau ib tug piv ntawm 3: 1 complex (non-sugary) carbs rau protein, thiab snacking li ntawm ib nrab teev ib ce thaum koj cov leeg tau txais ntau dua rau rebuilding glycogen khw. Nws kuj tseem ceeb, raws li ACE, haus dej ntau ntau kom "tswj kev ntsuas kub cev thiab ntshav siab, thiab thauj lub zog thiab kev muab kev pab cuam thoob plaws hauv lub cev." Cov piv txwv ntawm cov khoom noj txom ncauj zoo tom qab muaj xws li rau cov qoob loo ntawm cov qoob loo, muaj ob feem ntawm cov cheese, thiab ib lub kua los yog ib lub khob ntawm nonfat yogurt nrog ib nrab-khob txhua cov hnoos qoob loo thiab cov txiv hmab txiv ntoo tshiab.
2 - Hloov siab tom qab koj khiav.
Yog tias ncab qhov tsim nyog rau cov neeg khiav dej num yog qhov teeb meem me ntsis ntawm cov kws txawj qoj, tab sis tsis muaj lus nug qhov zoo tshaj plaws lub sij hawm ua nws yog tom qab khiav, thaum cov leeg muaj sov thiab pliable. Ncab thaum sawv nqaij yog mob khaub thuas thiab txhav tuaj yeem ua rau lawv txaus ntshai ntawm kua muag. Siv 30 feeb ib zaug rau ib sab ua ke ntawm txhua tus neeg khiav dej num no thooj siab - tshwj xeeb tshaj yog tias koj khiav mus 90 feeb los yog ntev tshaj ntawd: Koj cov leeg yuav nkees thiab poob, yog li lawv nrog cov TLC ntxiv.
3 - Siv dej khov da dej.
Qhov no tuaj yeem ua tau kom txo txoj kev mob thiab mob thoob plaws hauv lub cev tag nrho. Yog hais tias lub tswv yim ntawm koj tus kheej mus rau hauv ib lub pob txha muaj kuab tsawg dua li qhov tsis txaus siab, tawm ntawm koj cov khaub ncaws thiab nqa dej haus (hauv lub khob tawg) kom poob thaum koj tsau. Yog tias koj tuaj yeem tsis kam tso dej khov da dej, siv cov pob dej khov rau ntawm cov chaw uas muaj kev kub ntxhov, xws li koj quads thiab hauv caug.
4 - Muab koj cov dej num sib tov.
Hla kev cob qhia yog ib txoj hauv kev zoo los tiv thaiv cov leeg ntawm kev ua haujlwm dhau ntawm kev noj ib ce tag nrho ntawm kev qoj ib ce. Nyob rau hnub koj yuav tsum tau muab sijhawm rau koj tus kheej rov qab los ntawm kev khiav, ua tej yam qis-tsheb kauj vab, ua luam dej, siv tus elliptical tus kws qhia ntawm koj lub gym. Txawm mus rau luv taug kev los yuav muab koj cov leeg dag thiab pob qij txha ntais ua ke thaum koj tso cai rau koj kom muaj zog ntawm koj lub cev.
5 - Tau txais ib qhov zaws.
Qhov zaws no yog ntau tshaj qhov ua tau zoo-zoo indulgence tom qab exercise: Nws tseem yog ib txoj hauv kev los pab txo kom txhob muaj leeg nruj thiab mob mob, tiv thaiv kev raug mob, ua ntau yam ntawm cov lus tsa suab, thiab ntau, raws li American Massage Therapy Association (AMTA). Nrhiav ib tus kws kho mob zaws uas tau ntawv tso cai los ntawm AMTA los yog Associated Bodywork Massage Professionals. Yog hais tias koj xav ua haujlwm tawm koj tus kheej, sim siv tus npuas npuas los yog lwm yam cuab yeej zaws.
6 - Clock pw tsaug zog.
Tom qab ib qho kev sib tw ntev lossis kev sib tw, kev pw tsaug zog zoo hmo tseem ceeb heev. Koj lub cev xav tau kev pab cuam ntau zaus kom zoo thiab kho nws tus kheej. Qhov tseeb, koj yuav tsum nco ntsoov pw li tsawg teev yim teev ib hmo rau koj kev noj qab haus huv, raws li National Sleep Foundation. Qhov no txhais tau hais tias txawm tias yav hmo ntuj tom qab koj tsis tau ua tiav koj nyob hauv tus cwj pwm ntawm kev pw thiab nce ntawm lub sijhawm uas yuav cia koj teev koj yim teev.
> Qhov chaw:
> Koom Haum American Council on Exercise. "3 R's ntawm Workout Recovery Nutrition." Jan 13, 2016.
> Tebchaws Phaj Siab. "Tsaug zog npaum li cas peb yeej xav tau kev pab?"
> University of Minnesota. "Kuv Yuav Nrhiav Tau Tus Kws Kho Mob Li Cas?" 2016.