Kana iwe uchida kugara uine hutano, kuvandudza mashandiro ako, uye kudzivirira kukuvara, kurovedza kudzoreredza chikamu chakakosha chemaitiro ako ese ekusimba.
Zvizhinji zvezvibatsiro zvekurovedza muviri, zvakadai sekuwedzera simba, kuwedzera mhasuru, uye toning, zvinoitika pamazuva ekuzorora, kwete mujimu.
Kudzidzira zvakaoma asi kuregeredza maitiro ekudzoreredza iko kukanganisa kwakajairika kunoitwa nevanotanga nevatambi vepamusoro zvakafanana. Maitiro ako ekuzorora uye kupora anokanganisawo kufambira mberi kwako nekuita uye anogona kukubvumira kuti ushandise zvakanyanya uye zvinobudirira.
Muchinyorwa chino, iwe uchadzidza nzira yekurova chiyero chakakodzera pakati pekuita zvemuviri uye kudzoreredza nguva yezvakanakisa mhedzisiro, pamwe nepamusoro matipi ekugadzirisa kupora kwako.
Zviri Mukati
Chii chinonzi kudzidzira kupora?
Kushungurudzika kwekudzidziswa hakuna kukwana kukuita kuti uve wakasimba kana kuti wakakwana uri wega. Kudzidzira kwakadzika ndiko chete kutanga kwemaitiro anovandudza kuita kwako kwemuviri.
Maekisesaizi imhando yekudzora kushushikana. Paunofumura muviri wako kushushikana, maitiro ekugadzirisa biological anoitika. Sezvo iwe 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 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 yadzora kubva kune yega yekurovedza muviri, kusimba kwako kunowedzera zvishoma.
Masayendisiti nevarairidzi vanodana chiitiko ichi kuti supercompensation kutenderera, kutenderera kwekunetsekana, kana kushushikana-kugadzirisa-kudzoreredza kutenderera.
Iko kufambira mberi kwechokwadi kwekushanda kwako kunoitika panguva yekuzorora uye kupora, apo muviri wako unogadzirisa tsandanyama yako uye unoigadzirira imwe kutenderera kwekurovedza muviri.
Nei uchifanira kupora kubva kune yakaoma Workouts
Post-exercise kupora kwakakosha kuti muviri wako uvake simba uye kugadzirisa kukuvadzwa kwemamhasuru, tendon nemarunda. Kunyanya kuoma kwaunodzidzisa, ndiko kukura kwako kupora kwaunoda.
Kazhinji, boka remhasuru rinoda nezve 24 kusvika kumaawa 48 ekuzorora kugadzirisa uye kuvakazve mushure mekudzidziswa. Kana chirongwa chako chekurovedza muviri chichibatanidza huwandu hwehuwandu hwehuwandu kana kusimba, zvinogona kutora nguva yakareba.
Asi kupora kwemhasuru yako handicho chete chinokanganiswa nekudzidziswa kwako.
Kuita kwemuviri kunokanganisawo hurongwa hwako hwepakati hwetsinga, mahormone, uye immune system; Ichi ndicho chikonzero kurovedza muviri kwakanyanya pamwe nekusakwana kupora kunogona kukanganisa hutano hwako hwese, kwete kuita kwako chete.
Uri kudzidzira zvakanyanyisa here?
Kana iwe usiri kutarisa pakupora, pane mukana wakanaka iwe uri munzira yekurovedzera.
Kurovedzera muviri kunoreva mhedzisiro yepfungwa, yemuviri, uye manzwiro ekushandisa zvakanyanya pasina kuzorora zvakakwana uye kupora.
Panguva yekurovedza muviri zvakanyanya, kunyanyisa kurovedza muviri kana kusimba pamwe nekusakwana kupora kunokanganisa kuita kwako nekufamba kwenguva pane kukuita kuti uve wakakwana.
Hezvino zvekutarisa kana iwe uchifungidzira kuti ungave uri kunyanya kudzidzira:
- Kuderedzwa kwekuita.
- Maekisesaizi acho anoita seakaoma zvisingaite.
- Kurwadziwa zvakanyanya.
- Kusava nechido.
- Kuneta.
- matambudziko epfungwa
- Kurara zvisina kunaka.
- Kurwara
- kukuvara.
Kana iwe uri kunyanya kurovedza muviri, unofanirwa kugadzirisa dambudziko kuti uwane zvinangwa zvehutano hwako.
Kunyanya kurovedza muviri hakungokonzerwi nekurovedza muviri zvakanyanya; kunokonzerwa nekurovedza muviri kwakanyanya uye nokuda kuregeredza kudzidziswa kupora.
7 Sainzi-Yakadzoserwa nzira dzekupora kubva kune yako Workouts
Kupora kwakafanira kunotanga nemafungire aunoita. Paunonyanya kudzidzisa, ndipo paunonyanya kusimbisa kupora murwendo rwako rwekusimba.
Kana iwe uchingogara uchishanda kana uine maitiro ekuda kukwana, yeuka kuti pakupedzisira unozosimba, wakasimba, uye uine hutano nekutarisa kuzorora uye dzimwe nzira dzakangwara dzekupora.
#1: Zorora nenzira kwayo
Dzimwe nguva kuzorora inzira yekungoita, asi kuti uwane kupora, unofanirwa kuzorora nenzira kwayo. Nguva yekusiya kudzidziswa, maitiro ekudzora kushushikana, uye kurara kwakadzika kwakakwana zvinosungirwa kuti udzoke kubva mukurovedza muviri.
Panzvimbo pokushanda zuva nezuva, ronga zuva rimwe kana kuti maviri rokuzorora zvakakwana vhiki imwe neimwe.
Dzimwe nguva kutora zororo ndiyo chete nzira iyo muviri wako unogona kupora kubva pakuita zvemuviri, kunyanya kana iwe uchidzidzira nesimba. Kunyange vatambi vepamusoro vanobatsirwa nenguva yekusununguka.
Kana iwe uchinzwa kuneta kana kuneta, vhiki yekurega kubva pane yako yenguva dzose maitiro angave ari madikanwa kubvumira muviri wako kugadzirisa patsva; ichawedzera kusimba, izvo zvinovimbiswa.
#2: Bvisa Stress
Kunyanya kushushikana muhupenyu hwako kunogona kuve dambudziko guru rekupora kwako. Edza kuderedza hupenyu hunoshungurudza kana uri kudzidzira zvakaoma.
Iwe unogona zvakare kushandisa maitiro ekugadzirisa kushushikana sekufema kwakadzika, kufungisisa kwepfungwa, uye yoga ku kuderedza cortisol yako uye kuvandudza kupora kwako. Hunhu husina kunaka kana kuwanda kwekurara zvakare kushushikana kukuru pamuviri wako. Vanhu vazhinji "vanokwanisa” nokurara kwemaawa matanhatu kana kuti asingasviki, asi kana uchigara uchisimbisa muviri, vavarira kurara kwemaawa masere kusvika kuXNUMX usiku humwe nohumwe.
Kushaya hope kunokanganisa mamiriro ako emuviri, asi kurara, kurara kwenguva refu uye maitiro ekurara akanakisa anogona kuvandudza mashandiro ako.
#3: Active Recovery Plan
Active kudzoreredza ibasa rekuita rakadzika-simba rinokubatsira kupora kubva pakudzidziswa. Iwe unogona kuronga kushingaira kupora mushure mezvidzidzo zvako zvekudzidzisa kana pamazuva ekuzorora.
Iwe unogona kuita kufamba, yoga, light aerobic exercise, nyore kuramba kudzidzira, kufamba-famba, kupupuma furo, kana post-exercise cooldowns sekushingaira kupora.
Kuti uderedze kurwadza uye kuvandudza kubviswa kwemaitiro ekuita maekisesaizi, iwe unoda kunanga kune imwechete tsandanyama boka iro ratakapedzisira kurovedza muviri.
Uane mukana wekushanda kupora ndeyekuti inoderedza mazinga e insulin yako uye inowedzera kupisa kwemafuta kana ichienzaniswa nekuzorora kusina [ * ].
Asi yeuka kuti kurovedza muviri kwakasimba hakurevi sekuita kupora, uye iwe unofanirwa kutora zuva kana maviri ekuzorora zvakakwana vhiki yega yega kuti uwane kupora kubva pakushanda kwako.
#4: Dzidzisa Hungwaru, Kwete Zvakaoma
Kana zvasvika pakudzidziswa, smart chirongwa dhizaini inogara ichikunda pamusoro pekusimba. Iwe unogona kudzidzisa zvine hungwaru ne periodizing maekisesaizi ako uye download nguva nenguva.
Periodization izano rekugadzirisa nzira dzako dzekudzidzisa, vhoriyamu, uye kusimba nekufamba kwenguva nenzira inoenderana nezvinangwa zvako zvenguva refu.
Paunopenengura zvirongwa zvako zvekudzidzisa, iwe unozotarisa pakuvandudza mashoma emuviri hunhu panguva, izvo zvinovandudza mhedzisiro yako.
Kuenzaniswa nekusimudza nesimba kwese kurovedzera muviri, vhiki yega yega, kwemwedzi pakupera, periodization inokuita kuti uwedzere kusimba nekubvumira muviri wako kupora zvirinani uye kujairana nehurongwa hwako hwekudzidzisa.
periodization kudzidziswa
Nepo kune akati wandei marudzi e periodization (yechinyakare kana mutsara, block, conjugate, uye wave), iwo ese anosanganisira kuronga mana kusvika 16 mavhiki pachine nguva, pamwe nekuwedzera zvishoma nezvishoma vhoriyamu kana kusimba kwekusimba kuri nani.
Semuenzaniso, kana iwe uchida kuita zvirinani pama squats ako, unogona kushandisa wave periodization kwemavhiki masere kana kureba pazuva rezasi remuviri:
- Vhiki 1: Kudziya, wozoita 3 seti ye8 squats (yepakati uremu).
- Vhiki yechipiri: Kudziya, wozoita 2 seti dze3 squats (huremu huremu).
- Vhiki 3: Kudziya, wozoita 5 seti ye3 squats (kutowedzera uremu).
- Vhiki 4: Dzidzisai, wozoita 3 seti dze10-15 squats (burutsa nekureruka).
Mwedzi wechipiri wekudzidzira squat waizofanana nepurogiramu yemwedzi wekutanga, ine nhamba imwechete yemaseti uye reps, asi nekuwedzera uremu pa "mwero," "inorema," uye "inorema" mazuva.
Kunyangwe iwe uchishandisa periodization kana kwete, kurodha kunogona kukubatsira kuti udzivise kuwandisa. Kuburutsa inguva yakarongwa, kazhinji vhiki, apo kusimba, vhoriyamu, kana kuti zvose zviri zviviri zvinoderedzwa.
Kana iwe ukasimudza uremu, iwe unogona kuita nhamba yakafanana yereps nehuremu hwakadzikiswa, cheka reps muhafu uye ubate huremu hwakafanana, kana zvese zviri zviviri.
Kune zviitiko zvekutsungirira, unogona kuderedza chinhambwe chako, kunonoka kumhanya kwako, kana kusarudza musanganiswa.
Batanidza vhiki yekumhanya kamwe chete 4-12 mavhiki uye iwe uchaona mashandiro ako mudenga apo kupora kwako kunowedzera.
#5: Teerera kune muviri wako
Kuteerera kumuviri wako kwakakosha kuti udzoke kubva pakurovedza muviri uye kugadzirisa mamiriro ako emuviri. Kana iwe ukanyatsoteerera, muviri wako uchakuudza zvinenge zvose zvaunoda kuziva pamusoro pekuenzanisa kwakakodzera pakati pekuita nekuzorora.
Kana iwe uchinzwa kuneta, kurwadziwa, kana kuona kuti kushanda kwako kunoratidzika kunge kwakaoma, inguva yekuisa pekutanga kupora kwako, kana kutora mazuva mashoma kana vhiki kure.
Kune rumwe rutivi, kana iwe uchinzwa simba, simba, uye uchikurudzirwa kudzidzisa, muviri wako uri kukupa chiedza chegirini kuti uwedzere kusimba.
Tora nguva yekuteerera kune rhythms yemuviri wako uye zvinokupa mubairo nemimwe mibairo yakanaka.
#6: Wedzera Kutambanudza
Kutambanudza kunogona kukubatsira kuzorora, kuderedza kurwadza kwako, uye kukurumidzira kupora kwako kwepashure pekurovedza muviri.
Low-intensity static stretching (izvo vanhu vakawanda vanofunga nezvazvo pavanofunga kutambanudza) mushure mekurovedza muviri kunowedzera basa reparasympathetic nervous system yako, zvichikubatsira kusvika pakuzororera.
Iwe unogona zvakare kuderedza kurwadza kwemhasuru uye kuderedza kuzvimba mumamhasuru mushure mekuita maekisesaizi.
Zvisinei, static kutambanudza kwechinguva kunoderedza kuputika kuita kwako, saka usashandise usati waekisesaiza sekumhanya kana kudzidzira simba.
Dynamic kutambanudza, imwe nzira yekutambanudza iyo inosanganisira kushingaira kufambisa majoini kuburikidza nehuwandu hwekufamba, inopa mabhenefiti akafanana neakamira kutambanudza pasina kukanganisa kuita kwako.
Ita dynamic stretches usati kana mushure mekushanda kwako kubatsira kudzivirira kukuvara, kuvandudza mashandiro, uye nekukasika kupora kwako.
#7: Funga masaja seimwe sarudzo
Massages zvakare inzira yakanaka yekurapa marwadzo emhasuru, kuderedza kuzvimba, uye kuwedzera kupora kwako. Kune dzakawanda zvidzidzo zvinotsigira izvi. Heano 4 vavo: kudzidza 1, kudzidza 2, kudzidza 3, kudzidza 4.
Kuti uwane mhedzisiro yakanaka, shanyira murapi wemasaji anoshanda nevatambi uye anopa masaja emitambo. Iwe unogona kugovera nzira dzako dzekudzidzisa uye zvinangwa navo uye kukumbira nzira yakasarudzika.
Nhau dzakanaka kana iwe usingade kushandisa pamasaji evhiki nevhiki: Tsvagiridzo inoratidza kuti imwe nzira yekuzvikwiza inonzi. myofascial release (SMR) inogona kunge ichishanda pane static kutambanudza, dynamic kutambanudza y sports massage kuti uvandudze kufamba kwako. bvisa kurwadza kwetsandanyama uye ukurumidze kupora.
Iwe unogona kushandisa SMR usati kana mushure mekurovedza muviri, kana pamazuva ekuzorora. SMR inokutendera kuti utarise mhasuru dzinorwadza uye "kusunungurwa” kushushikana pamwero wako.
Nekuda kwemhedzisiro yakanaka yezvinyorwa zvakaongororwa nevezera, unogona kusarudza kubva kwakasiyana siyana maturusi uye zvishandiso zvakagadzirirwa SMR. Kana usati waedza SMR parizvino, foam roller isingadhure uye bhora retennis kana bhora relacrosse inzira huru dzekutanga.
Rangarira: Iwe haufanirwe kugumira kune imwe nzira yekutambanudza kana kukwiza - kuyedza, sanganisa uye match kuti udzidze izvo zvinoshanda zvakanyanya kumuviri wako.
Rutsigiro rwehutano hwekudzidzisa kupora
Chikafu ndicho chinhu chakabikwa chinodiwa nemuviri wako kuti ufudze kuita uye kugadzirisa mushure mekurovedza muviri. Pamwe chete nekuzorora uye kuzorora, unoda chikafu chakakodzera kuti uwedzere kupora kwako.
Pre-workout chikafu
Pamazuva aunodzidzisa, enzanisa kudya kwako nehukuru uye kusimba kwekurovedza muviri kwako.
Kana iwe ukatevera ketogenic kudya, unofanira kudya mafuta akawanda pamazuva aunoita maekisesaizi. Tevedzera chikafu chakapfuma ketogenic mumafuta ane utano inogona kukubatsira kupora nekudzikisa kuzvimba uye kubvumira muviri wako kushandisa mafuta sehuni.
Kana iwe usati wakafuta wakagadziriswa asi uri kudzidzira zvakanyanya, unogona kushandisa exogenous ketones kuvandudza mashandiro ako uye kupora pasina kusiya keto yako yekudya.
Kutsanya kwenguva pfupi inoshanda zvakanaka kune zvinangwa zvakaita sekuonda, uye zvakanaka kuti chiedza kusvika pakati nepakati aerobic chiitiko, asi kurovedza uchitsanya haisi zano rakanaka kana uri kuyedza kusundira miganhu. Kana iwe uchisimudza masimbi kana kuita maekisesaizi akawanda, zvinokurudzirwa kudya kamwe chete kana maviri kudya usati wadzidzira.
Post-workout chikafu
Kudya mushure mekudzidziswa kunobvumira muviri wako kupora paunenge uchizorora. Asi chaunodya chakakosha chaizvo.
Iva nechokwadi chekudya mapuroteni akakwana pamazuva ekudzidzira. Iwo amino acids muprotein anodiwa kuti muviri wako uvake tsandanyama uye kugadzirisa kukuvara kunokonzerwa nekurovedza muviri.
Tsvagiridzo inoratidza kuti kudya anenge 1,6 kusvika 2 magiramu eprotein pakg yehuremu hwemuviri (120 kusvika 150 magiramu eprotein kune 70 kg munhu) pazuva. inogona kuvandudza simba rako, kuwedzera kuita kwako uye kugadzirisa kupora kwako.
Idya chikafu chakakura, chine mapuroteni kweawa imwe kusvika maviri mushure mekunge wapedza basa rako, kunyanya kana uchisimudza masimbi. Kutora nguva yekudya kweprotein nenzira iyi inovandudza tsandanyama protein synthesis uye inomhanyisa kupora kwako sekuratidzwa kwezvidzidzo zvitatu izvi: kudzidza 1, kudzidza 2 y kudzidza 3.
Iwe unogona zvakare kuve neakaderera carb protein yekunwa kana iwe uri kuenda kana uchida kuwedzera mapuroteni ako ekutora mushure mekuita maekisesaizi.
Zvigadzirwa
Iwe unogona kushandisa zvinovaka muviri kuwedzera maitiro ekugadzirisa, kuderedza kuzvimba uye kurwadziwa, uye kugadzirisa mashandiro ako.
Izvo zvakanakisa zvekuwedzera zvekupora ndezvi:
- Amino acid supplements (senge whey protein uye chaiyo amino acids).
- Plant-based anti-inflammatory phytonutrient supplements.
- Adaptogens uye zvimwe zvinowedzera zvinodzikisa cortisol mumuviri wako.
Amino acids
Amino acids inogona kuvandudza tsandanyama kupora uye immune system panguva uye mushure mekuita maekisesaizi. Kudzidzisa kwakaoma kunopedza glutamine, amino acid inokosha.
Kuwedzera kweanenge 0.28 magiramu eglutamine pakg yehuremu hwemuviri (19.5 gramu ye70 kg munhu) mushure mekudzidziswa kuderedza kuzvimba uye kurwadziwa uye kukurumidza kupora.
Tora branched chain amino acids (BCAAs) ndisati ndadzidzirawo inogona kuvandudza kupora kwako uye kuderedza kurwadza kwemasuru. Vavarira kutora anenge 0.08 magiramu eBCAAs pakg yehuremu hwemuviri (6 magiramu eBCAAs e70kg munhu) usati wadzidziswa.
anti-inflammatory herbs
Ginger yakaomeswa poda inogona kuva ne-anti-inflammatory effects pamuviri wako, kuderedza marwadzo nekuvandudza yako post-workout kupora sezvinoonekwa mune izvi zvidzidzo zve3: kudzidza 1, kudzidza 2, kudzidza 3. Kuti utore mukana we ginger's anti-inflammatory effects, shandisa 2 kusvika 4 magiramu eginger yakaomeswa, yeupfu zuva nezuva.
Wedzera ne 3 gramu pazuva re yakaomeswa sinamoni poda ine mhedzisiro yakafanana kutora ginger.
adaptogenic herbs
Herbal adaptogen supplements senge rhodiola rosea, ashwagandha, ginkgo biloba uye echinacea inogona kuwedzera kushivirira kushushikana kwekurovedza muviri uye kuderedza kukuvara kwemhasuru uye kuneta mushure mekurovedza muviri kwakanyanya.
Phosphatidylserine, phospholipid supplement, inoderedza mazinga ako e-cortisol, inovandudza mhinduro yako yekushushikana, uye inowedzera kushanda kwako uye kupora panguva uye mushure mekurovedza muviri kwakanyanya. Kuti uwane mibairo yakanaka, tora 600-800 milligrams yephosphatidylserine pazuva muzvikamu zvakakamurwa.
Kudya kweKeto kunobatsira here nekupora kwemashure uye kurwadza?
Kumwe kunonoka-kutanga mhasuru soreness (DOMS) yakajairika, asi inowanzoenda muzuva kana maviri.
Kana iwe uchinzwa kurwadziwa kwakanyanya mushure mekurovedza muviri, muviri wako unogona kunge uchikutumira meseji. Kurwadziwa kwepashure pekurovedza muviri kunogona kuitika nekuda kwekutanga chirongwa chitsva chekudzidzisa, kunyanyisa kurovedza vhoriyamu kana kusimba, kusakwana kupora, kana kusakwana kweprotein kana macalorie.
Chikafu che keto hachigone kunonoka kupora kwako kana kuwedzera marwadzo ako, nemusiyano mumwe chete: kana uri mutsva ku keto, iwe unogona kunge usati uine mafuta-akagadziriswa zvakadaro, saka funga kudzikisa kwechinguva kudzidziswa kwakasimba paunenge uchichinjira ku keto.
An exogenous ketone supplement inogona zvakare kukubatsira kupora sezvaunojaira kuve keto.
Unogona kugadzira ketogenic diet shanda nekudzidziswa kunopedza mapuroteni akawanda uye mafuta pamazuva aunosimbisa muviri. Kubhadhara ndeyekuti keto ichakubatsira iwe kupora, kuderedza kuzvimba, uye kubvumira muviri wako kupisa mafuta akawanda.
Zvidzidzo zvinoratidza kuti keto kudya kune huwandu hwakawanda hwemabhenefiti pakuita, kuneta, uye zvimwe zvinhu zvekurovedza muviri. Mhedzisiro yekudya kwe ketogenic inosiyana zvichienderana nekuti iwe unotora chikamu mune zvinoputika kana simba zviitiko, kutsungirira mitambo, kana mitambo yechikwata.
Kana iwe ukaita zviitwa zveanaerobic sekumhanya kana kudzidziswa kwesimba, unogona sangana nekuderera kwenguva pfupi mukuita paunotanga kudya kwako ketogenic. Zvisinei, kudzora makhahydrates hakuratidzi kuva nemigumisiro pamarwadzo, saka kana iwe uchinzwa unorwadza, hapana chikonzero chakanaka chekudya chikafu chemakhahydrates.
Kudya yakaderera carb ketogenic kudya kunoderedza kuzvimba mumhasuru mushure mekudzidziswa kwekudzivirira kuenzaniswa nekudya kwakanyanya kwemacarbohydrate. Ndidzo nhau dzakanaka dzekupora kwako, kuita, uye hutano hwenguva refu.
Imwe nzira yekudya ketogenic yakaderera carb inogona kubatsira tsandanyama dzako kupora yekukuvara ndeyekuwedzera mazinga ekukura kwehomoni.
Ketoni (inogadzirwa panguva ye ketosis) uye ketone zvinowedzera zvinobatsira kuderedza ammonia mazinga, chibereko chekushanda kwemuviri, muropa uye tsandanyama. Ammonia inosanganiswa nekurwadza kwemhasuru uye kuneta, saka kudzikisira kunobatsira kupora kwako nekuita.
Exogenous ketoni zvakare inopa muviri wako imwe imwe mafuta sosi inova keto diet friendly. Deredza tsandanyama mapuroteni kuparara uye kuvandudza mamwe mamaki ekupora, kunyanya kana uchidzidzira nesimba.
Kune vatambi vari mumitambo umo kukonana kunogona kuitika, kudya kwe ketogenic kunogona kubatsira kuderedza migumisiro yakaipa yekukuvara kwehuropi (TBIs), inonziwo concussions.
Keto haikanganisi aerobic exercise performance. Uchapupu huri mumakonzo uye muvanhu hunoratidza izvozvo ketogenic kudya anogona kudzivirira kuneta uye kukurudzira kupora mumitambo yekutsungirira.
Muchidzidzo chevatambi vekutsungirira, Kudya kwemavhiki gumi ketogenic kwakavabvumira kubvisa mafuta asingadiwi, kukurumidza kupora kwavo, uye kunyange kuvandudza hutano hweganda uye pfungwa yekugara zvakanaka.
Pazasi Mutsara: Kudzoreredza kubva Kurovedza Kwekuita Zvirinani
Kana iwe uchida chaizvo kuti basa rako rakaoma ribhadhare, inguva yekuisa pekutanga kupora.
Nepo kurovedza nesimba zuva rega rega kungaite senge zano rakanaka kune avhareji yejimu gonzo, vatambi vepamusoro vanoziva kuti kupora inguva iyo kufambira mberi kunoitika chaizvo.
Kutora nguva yakakwana, kuderedza kushushikana, uye kuteerera kumuviri wako ndizvo zvinonyanya kukosha zvivharo zvekupora, asi kutambanudza uye kukwiza muviri kunogona kukupa kukurudzira kunobatsira.
Kana zvasvika pakudya kwako, pre-uye post-workout chikafu chakakosha kubvumira muviri wako kuzvigadzirisa, izvo zvinovandudza kupora kwako uye kuita kwese. Zvekuwedzera zvinogona kuitawo basa, asi hazvisi zvinotsiva nzira yakasimba yekudya.
Sezvo iwe uchienzanisa chiitiko chako nenguva yakakodzera yekupora uye mamwe matanho, iwe unozotora yako yemuviri chiitiko kune iyo itsva nhanho yekubudirira.