6 secrets rov qab dhia

Yog hais tias koj cia li tas jogging, intensive kev cob qhia, peb khiav ib tug tiag tiag deb deb, koj yuav tsum tau saib xyuas ntawm koj tus kheej thiab kom paub tseeb tias koj yog zoo recuperate tom qab kev kawm. Ntawm no yog ib co tswv yim yuav rov qab tau los ntawm khaus sau.

Noj cov khoom uas carbohydrates thiab proteins

Yuav kom pab tau koj rov qab thiab kho qhov puas ntawm cov nqaij tom qab jogging, noj ib tug xuas uas muaj ntau ntau pab carbohydrates thiab protein.

Thiab tsis txhob ceev ib yam nkaus thiab ntev mus noj. Kev tshawb fawb tau qhia tias cov nqaij yog feem ntau hos mus rau kho tshiab ntawm glycogen (glucose) nyob rau hauv thawj 30 feeb tom qab qoj ib ce. Tau ntawm tej carbohydrates thiab protein (nyob rau hauv ib qho ratio ntawm 3: 1, ntsig txog) sai tom qab lub dhia yuav pab kom txo tau cov kev mob thiab mob nro.

Ncab tom qab jogging

Tom qab ib tug ntev khiav qhov zoo tshaj plaws lub sij hawm rau ncab, vim hais tias koj cov leeg yog tseem "cushy" thiab npaj txhij rau nraum chaw thau khoom.

Tab sis kom paub tseeb tias koj tsis sib zog heev nws tom qab ib tug ntev haiv neeg. Maj mam zuaj cov ko taw rau 30 vib nas this.

Siv ib cov dej khov da dej

Cov me nyuam los tu ntawm cov dej khov da dej yog ib txoj kev zoo los txo o thiab mob thoob hauv lub cev. Thaum nws tej zaum yuav tsis raws nraim zoo, tab sis ib txhia ncaws pob muaj hwj chim dhau rau koj tus kheej thiab siv sij hawm ib tug ice da dej nyob rau hauv tej khaub ncaws.

Thiab thaum nyob rau hauv dej txias, lawv haus dej haus kub dej haus cawv. Yog hais tias koj tsis muaj kev xaiv, siv dej khov packs - thov lawv mus rau lub nkees thiab mob heev qhov chaw.

Ntoo khaub lig-kev kawm es tsis txhob ntawm jogging

Yog hais tias koj hnov mob los yog qaug zog, koj cawm tau koj tus kheej los ntawm tag nrho cov hom ntawm lub cev ua ub no. Tab sis qhov no tsis txhais hais tias koj yuav tsum muab ncua tseg tag nrho cov kev ua ub. Koj muaj peev xwm ua tau tus ntoo khaub lig-kev kawm nrog ib tug tsawg theem ntawm kev ua si, xws li mus taug kev, cycling, ua luam dej.

Nws yog ua tau nyob rau hauv cov ntaub ntawv no siv lub simulator, li no muab rau cov nqaij ntshiv thiab pob qij txha los so ib me ntsis, tab sis nyob rau tib lub sij hawm kev tswj lub cev daim ntawv. Txawm tias ib tug luv luv taug kev yuav pab tau koj rov qab.

massage

Zaws yuav pab txo cov leeg mob - cia li kom paub tseeb tias koj zaws kws kho mob yog ua nws txoj cai.

Koj kuj siv tau cov menyuam zaws los yog lwm yam khoom thaum twg yooj yim lub sij hawm.

npau suav

Pw tsaug zog - qhov no yog qhov tseem ceeb tshaj plaws tshuaj rau cov neeg uas xav mus ua ib tug noj qab nyob zoo txoj kev ua neej, thiab yog hais tias koj kuj ib ce muaj zog, ib teev los yog ob tug ntawm cov pw tsaug zog tom qab ib qho kev mob siab heev workout los yog khiav cia li tsis txhob cuam tshuam.

Koj lub cev xav tau kev pab tsaug zog thiab zoo. Sim mus pw tsaug zog tsawg kawg yog 8 teev ib hnub twg. Yog hais tias koj muaj nkees, coj ib tug pw luv, yog hais tias tau, los yog sim mus pw ntxov.