Kana iwe uchiita maekisesaizi nguva dzose, unofanira kuona kuti imwe kurovedza muviri kunoenda zviri nani, uye mushure meimwe unonzwa uchiremerwa, wakaneta uye kurasikirwa nechido. Apo kukundikana kwakadaro kunodzokororwa kazhinji kazhinji, pane muedzo wokurega chose chose. Chikonzero chekunzwa kusagadzikana chinogona kunge chakasiyana - mamiriro emanzwiro, kudya, maitiro ekurara uye zvimwe zvinhu zvakawanda. Asi kukundikana kwakadaro kunofanira uye kunogona kurwiwa!
Kushaya mafungiro
Kana iwe uchifunga kuti kurovedza mutoro kwauri, saka mafungiro aya anoparadza kufara kwebasa remuviri. Panzvimbo pokuzvinzwira urombo uye kurota pamusoro pokuti unoda kuzorora sei, unofanira kushandura kufunga kwako nenzira yakanaka. Paunenge uchiita cardio, inzwa mufaro wekurova kwemoyo wese. Isa pfungwa dzako pamusoro pekuti uri kuita basa racho zvakanaka - uye hutano hwako huchakwira.
Hausati wapora kubva mukukuvadzwa kwako
Mushure mekudhonza mhasuru dzako dzekumusana kana kumonya chidzitiro chako, haufanirwe kukurumidza kudzokera kubasa - izvi zvinokushungurudza uye zvinongowedzera mamiriro acho ezvinhu. Pasina kupa nguva yakakwana yekuporesa, unogona kupedzisira warega zvachose. Kana iwe uchimhanya asi uine plantar fasciitis (kuzvimba kwetendon), chinja kubhasikoro kana kushambira.
Kutsanya kurovedza muviri
Migumisiro yakaipa inomirira avo, vachiedza kupisa makoriki akawanda, vanouya kumitambo yekurovedza muviri vasina chinhu. A pre-workout snack inopa kuputika kwesimba uye inovandudza hutano. Nutritionists vanokurudzira kubatanidza makabhohaidhiretsi nemapuroteni, uye kudya kushumira maminetsi makumi matatu usati waita maekisesaizi. Muenzaniso: ruomba rwearumondi nemakoronga ezviyo kana kuti yoghurt yechiGiriki nemabheri uye uchi.
Нchikafu chakakodzera pamberi pekirasi
Zvakatonyanya kuipa kupfuura kusadya chero chinhu chiri kudya chikafu chisina kunaka pamberi pekurovedza muviri. Zvokudya zvine mafuta akawanda zvinotungamirira mukurema mudumbu. Mushure mekudya kwakadaro, unoda kumirira kubva maawa maviri kusvika mana kuti dumbu rigaye zvaunenge wadya. Kwekushanda kwemangwanani, chikafu chemvura chinonyanya kukodzera, chiri nyore kudya kusvikira chido chako chamuka. Ichapa iyo inodiwa hydration kumuviri. Inogona kuva michero ine muto kana whey.
Kusakwanisa kurara
Kushayikwa kwehope kune mhedzisiro inouraya pakuita kwekudzidzira, kukuita kuti uve usina simba uye uzere. Vatsvakurudzi veStanford University vakaratidza kuti vatambi vebasketball vakawedzera nguva yavo yekurara kubva ku6 kusvika kumaawa 9 vaiva 9% yakarurama pakukanda kwemahara uye vakamhanya nekukurumidza. Munhu mukuru anoda maawa manomwe okurara usiku hwose.
Unoda kuzorora here
Kudzidzira mumwe mushure memumwe hakusiyi muviri mukana wekuzorora uye kupora, uye aya ndiwo mapoinzi akakosha muhurongwa hwemitambo. Panguva yekuzorora, masero emhasuru anowana simba. Nguva inotora kupora zvinoenderana nekusimba kwekurovedzera muviri. Iva nechokwadi chekutarisa zviratidzo zvekuwedzeredza, izvo zvinoratidzwa nekuderera kwekuita, kuwedzera kurwadza kwetsandanyama, uye kuzorora kwemoyo palpitations.
Оdehydration
Kunyange kushayikwa kuduku kwemvura kune zvakakosha pakuita kwemuviri. Lethargy uye kuneta zvinoonekwa, dzungu, musoro uye kunyange kugwinha kunogona kuitika. Kuti unzwisise kana muviri une mvura yakakwana, zvakakwana kutarisa ruvara rweti - pale yellow inoreva dhigirii yakanaka yemvura, uye ruvara rweapuro juice kana rima rinopa chiratidzo chokuti inguva yekunwa. Zvakanaka, unofanira kunwa hafu yerita yemvura maawa 2-4 usati wadzidzira uye imwe 300 ml 10-30 maminetsi asati adzidziswa.
Hapana chirongwa chekurovedza muviri
Kana pasina chirongwa, uye iwe ukasvetuka kubva kune imwe projectile kuenda kune imwe, ipapo iwe uchakurumidza kufinhwa uye unonzwa uchinetseka. Asi kana chinangwa chakagadzwa, semuenzaniso, kumhanya makiromita akawanda, kana iwe uchinge wawana, iwe uchawana kugutsikana kukuru. Zvakakodzera kutsvaga rubatsiro rwemurairidzi anokwanisa kugadzira chirongwa chega.
Apo chirwere chakarova
Kushaya simba uye kurwadziwa kwemhasuru kunogona kuva zviratidzo zvechando. Kana zviratidzo zvakanyanya pamusoro pemutsipa - kurwadziwa kwehuro, musoro muduku, kana mhino inoputika - vanachiremba vanokubvumira kuti uenderere mberi nekudzidzira nezvimwe zvigadziridzo. Mumamiriro ezvinhu aya, hazvikurudzirwi kusimudza masimbi kana sprint. Asi, kana muviri wose wakafukidzwa nechirwere, mhasuru dzinorwadza, kutonhora, kusvotwa uye fivha, zvino zviri nani kugara pamba uye kupora zvakakwana.