Rov qab kho tom qab haujlwm

Yuav kom rov qab tau zoo tom qab mob siab kawm, sim ua tib zoo saib xyuas cov ntsiab lus nram qab no:

• tsis txhob cia koj tus kheej ntawm kev pw tsaug zog. Koj yuav tsum tau pw 7-9 teev thaum tsaus ntuj thiab, yog tias ua tau, 1 xuab moos (tsis pub ua ntau dua) thaum noj sus;
• Txwv koj lub sij hawm kawm li 90 nas this;
• Ib zaug ib lub lim tiam, tshem tag nrho cov chav kawm - los sis, nyob rau hauv ntau zaus, muab koj tus kheej lub zog heev.

Yuav ua le caag txhawm rov?

Nov yog yam koj yuav tsum tau ua tom qab txhua qhov kev ua haujlwm:

1. Haus cocktails nrog carbohydrates thiab protein sai sai tom qab qhov kev ua haujlwm.
2. Ua kom ncav tes (5-10 feeb).
3. Siv ib lub sov, thiab tom qab ntawd ces da dej txias.

Npaj rau cov leeg rov qab

1. Complex antioxidants. Antioxidants suppress dawb radicals. Qhov no, tig mus, yuav pab rov qab zoo dua tom qab kawm, txo cov leeg nqaij thiab nres qhov mob. Lub ntsiab antioxidants: vitamins A, C, E, selenium, beta-carotene, txiv pos nphuab extract - proanthocyanidin, alpha-lipoic (thioctic acid).
2. Amino acids nrog branched chains , los yog BCAA - Nqaij-Chain Amino Acids. Lawv yog cov amino acids uas tseem ceeb, uas txhais tau hais tias lub cev tsis tuaj yeem tsim lawv, thiab lawv yuav tsum noj nrog zaub mov. Ntxiv rau, cov tshuaj no txhawb kev tiv thaiv thiab nyiaj rau 35% ntawm tag nrho cov amino acids nyob rau hauv cov leeg. Cov neeg sawv cev tseem ceeb ntawm BCAA yog: L-isoleucine, L-valine, L-leucine.
3. Glutamine . Glutamine yog suav hais tias yog ib qho tseem ceeb uas ua rau cov nqaij catabolism tsis zoo.
4. Inosine . Inosine tiv thaiv txuam nrog ntawm lactic acid, uas provokes nqaij nkees.

Khoom rau cov leeg hloov tshiab

1. Qe . Lub qe protein muaj lub siab tshaj plaws kev noj haus - piv nrog lwm cov khoom noj.
2. Almonds . Ib qho tseem ceeb ntawm alpha-tocopherol yog ib hom ntawm cov vitamin E.
3. Ntses liab . Cov nqaij protein tswj, ntses liab muaj ntau ntau cov protein ntau thiab omega-3 fatty acids, uas leeb leeg rov qab tom qab kev kawm, raws li lawv txo cov hniav lwj.
4. Yoghurt . Yog tias koj tab tom nrhiav kom muaj kev sib xyaw kom zoo nrog cov roj ntsha nrog cov carbohydrates los kho koj lub cev tom qab muaj kev ua si, yogurt qhia koj nrog cov tshuaj zoo tshaj.
5. Nqaij nyuj . Muaj nplua nuj nyob rau hauv hlau thiab zinc, nqaij nyug nqaij siv thawj qhov chaw thiab ua ib qhov chaw ntawm creatine.
6. Dej . Cov nqaij ntshiv ntawm lub cev yog 80% dej. Qhov no txhais tau hais tias hloov tus nqi ntawm cov dej hauv peb lub cev, txawm tias yog 1%, tuaj yeem ua rau kev cob qhia nws tus kheej thiab kev rov qab sai ntawm cov leeg tom qab nws.

Mob ceev nrooj ntawm cov leeg

Qhov ceev ntawm cov leeg rov qab los yog txawv, vim hais tias nws nyob ntawm lub degree ntawm kev nyuaj siab rau lawv. Thaum muaj lub teeb ntsig, cov leeg yuav rov qab zoo nyob rau hauv ib hnub. Tom qab nruab nrab ntawm cov pob txha rov qab ua kom tiav, koj tuaj yeem siv li ob hnub. Thiab rau qhov kawg ntawm cov leeg rov qab tom qab ib txoj haujlwm hnyav thiab hnyav, koj yuav xav tau ib lub lim tiam (los yog ob zaug). Yog li, nws yog qhov tseeb hais tias kev mob ceev nrawm tsis yog ib txwm ua tau.