Zimakhala zachilendo kwa othamanga kukawona kupweteka kwa minofu kapena kuuma kwa maola 24 mpaka 48 mutatha kugwira ntchito kapena mitundu ina ya masewera olimbitsa thupi, makamaka ngati mwatsopano kuti muthamanga kapena mwawonjezereka mtunda kapena mphamvu. Izi zachedwa kuchepetsa kupweteka kwa minofu (DOMS) zidzatha ndekha patatha masiku angapo, koma apa pali mfundo zina zothandizira nazo pakalipano.
Zimakhala Zowonjezera Pang'onopang'ono Zikuthamanga
Mutatha kuthamanga, makamaka kuthamanga mwakuya kapena mafuko, muthamangitse maminiti khumi. Ganizirani za quads, hamstrings, calves, ndi m'chiuno, komanso chirichonse chomwe chinamveka cholimba panthawi yothamanga. Nazi zotsatira zofunikira zofunika .
Perekani Ice kuti Liwathandize
Akatswiri ambiri othamanga amagwiritsa ntchito madzi osambira kuti asachepetse akatha kuthamanga. Ngakhale kusambira mumadzi ozizira kungathandize kukufulumizitsani. Ngati simungalekerere kusamba kwa ayezi, gwiritsani ntchito madzi oundana pamadera ovuta. Musati muwerenge-simukusowa kuyamwa mbali iliyonse ya thupi kwa mphindi zoposa 15 pa nthawi.
Bweretsani Carbs ndi Mapuloteni
Mutatha kuthamanga, makamaka nthawi yaitali, mukufuna kubwezeretsa mphamvu mwamsanga. Kafukufuku wasonyeza kuti minofu ndi yabwino kwambiri kumanganso malo ogulitsira glycogen (m'masitolo osungidwa) mkati mwa mphindi 30 zoyambirira mutatha kuchita masewera olimbitsa thupi. Ngati mutadya mwamsanga mukangophunzira, mukhoza kuchepetsa kupsinjika kwa minofu ndi kupweteka.
Malamulo abwino a chala cha chakudya chotsatira pambuyo pake ndi chiwerengero cha 1 gramu ya mapuloteni ku magalamu atatu a carbu. Zakudya zopatsa thanzi, monga Mafilimu, mipiringidzo, kapena mipiringidzo yamagetsi, ndi yabwino, zosankha zabwino. Fufuzani mipiringidzo yomwe ili ndi chiŵerengero cha 3: 1 cha carbs kwa mapuloteni. Zitsanzo zina zazowonjezera mwamsanga zimakhala bagel ndi mandimu, mapuloteni othandizira, nthochi ndi yogurt, zipatso ndi yogothi smoothie .
Ngati mukuona kuti simungathe kudya chakudya cholimba mwamsanga mutatha kuthamanga, yesetsani kumwa mkaka wa chokoleti . Mkaka wa chokoleti amapereka mapuloteni ambiri, zakudya ndi ma vitamini B kuti azisamaliranso bwino .
Pitirizani Kusuntha
Musati muchotse masewera olimbitsa thupi-zomwe zingakupangitseni kuti mutenge nthawi yaitali. Kukhala pansi kwa nthawi yaitali kungapangitse kuumitsa mwendo kwambiri ndi kusokonezeka. Kugwiranso ntchito bwino kumakhala bwino, choncho yesetsani kuyenda mofulumira kapena kukwera mabasi kuti mutenge magazi anu.
Onetsetsani kuti mupewe kuchita zinthu mwamphamvu kufikira mutapsa mtima. Ngati mukufuna kukhala nthawi zambiri, yesetsani kudzuka nthawi ndi kusuntha miyendo yanu.
Musaiwale Kuti Muzisangalala
Musaiwale kuchita mpweya wa mphindi 5 mpaka 10 musanayambe kuthamanga kapena kuchita masewera olimbitsa thupi. Yesani kuchita masewera olimbitsa thupi musanayambe. Ngati minofu yanu ikadali yowawa mutatha kutentha, chitani zosavuta.
Tsekani mukuthamanga kwanu. Mwinamwake mungamve zolimba pamene mutangoyamba kuthamanga, koma ziyenera kutha ngati mukupitiriza. Ngati kupweteka kwanu sikukulirakulira kapena kukulirakulira pamene mukupitiliza kuthamanga, musiye kuthamanga kwanu ndikuchita zovuta pamtundu mmalo mwake (mukuganiza kuti palibe zopweteka).
Chitani Yoga
Yoga ndi ntchito yotetezeka komanso yosangalatsa kuti uchite tsiku lotsatira mwakhama ntchito kapena mtundu, ndipo zingathandize kuchepetsa DOMS. Sungani izo mophweka. Mungathe kudzigwira nokha kudzera m'mabuku osiyanasiyana, koma musapange kalasi yayitali, yoga yolimba.
Yesani Misala
Kafukufuku wina wasonyeza kuti kupaka minofu kungathandize kuchepetsa DOMS, kotero mutha kupita ku masewera. Ngati mulibe nthawi kapena ndalama zopanga masewera olimbitsa thupi, samitsani minofu ndi manja anu kapena chida chochepetsa monga kupukuta kapena kupindika .
Musanyalanyaze Kupweteka Kwambiri
Ngati kupweteka kwanu kumakhala (kapena kuwonjezereka) kwautali kuposa masiku asanu ndi awiri, onetsetsani kuti muyang'ane ndi dokotala wanu wathanzi. Mungakhale ndi kuvulala komwe kumafuna mankhwala ena kapena mankhwala ena.