Abin da za a yi don yaƙi da Gajiya ta Muscle

Wadatacce

• Menene gajiyar tsoka kuma me yasa yake faruwa
• Nasihu 7 don yaƙar gajiya ta tsoka
• Abin da za a ci don yaƙi da gajiya ta tsoka

Don magance gajiya ta tsoka, daidai bayan horo, abin da zaka iya yi shine amfani da dukiyar ruwan kankara kuma yi wanka mai sanyi, zauna a bahon wanka ko wurin wanka da ruwan sanyi ko ma shiga cikin teku, tsayawa aƙalla na mintina 20. Yanayin sanyi zai rage diamita na magudanan jini kuma ya yaƙi kumburi, yana fifita dawowar mai cutar, don haka inganta ƙarancin tsoka da yaƙi gajiya.

Amma idan ka sami horo fiye da awanni 24 da suka gabata, zaka iya zaɓar damfara masu zafi a wurin jin zafi, kayi wanka da ruwan zafi sannan ka sami tausa don shakatar da tsokar ka, misali. Bugu da kari, yana da muhimmanci a dauki wasu matakan kariya, kamar dumama yanayi kafin horo da hutawa akalla kwana 1 tsakanin kowane zaman horo domin jiki da tsokoki su samu lokacin murmurewa.

Duba wasu misalai waɗanda suka bayyana lokacin da ya fi kyau a yi amfani da kankara ko ruwan zafi a cikin wannan bidiyo:

Menene gajiyar tsoka kuma me yasa yake faruwa

Gajiya ta tsoka tana tattare da gajiya ta tsoka bayan tsananin yunƙurin jiki, musamman ba tare da malami ya kasance tare da shi a dakin motsa jiki ba ko kuma lokacin da babu isasshen hutu bayan motsa jiki. Bugu da ƙari, rashin carbohydrates kafin horo na iya haifar da gajiya ta tsoka, saboda tsoka ba ta da isasshen kuzari yayin motsa jiki, hana mutum horo sosai.

Gajiyawar tsoka bayan horo na al'ada ne kuma yana nufin cewa jiki yana dacewa da motsa jiki. Koyaya, gajiyar tsoka na iya haifar da lalacewar tsoka lokacin da ƙoƙarin jiki ya yi ƙarfi sosai har ya haifar, alal misali, lalacewar tsoka.

Nasihu 7 don yaƙar gajiya ta tsoka

Bayan motsa jiki, daidai ne a ji gajiya ta tsoka, yayin da tsoka ta gaji da ƙoƙari da aka yi yayin atisayen. Don taimakawa ciwon tsoka, wanda zai iya bayyana awa 24 ko 48 bayan horo, zaku iya:

1. Yi amfani da jakar thermal don yin damfara mai zafi: yana haifar da jijiyoyin jini su fadada, kara kwararar jini a yankin da narkar da tsokoki, rage ciwo;
2. Yi wanka mai zafi: zafi yana taimakawa wajen sassauta tsokoki, yana kawar da ciwon tsoka;
3. Karɓi tausa tare da man shafawa ko fesawa, kamar Gelol ko Salonpas Gel: tausa yana inganta shakatawa na tsokoki kuma, sakamakon haka, sauƙin ciwon tsoka. Man shafawa suna maganin cuta da kashe kumburi, rage ciwo kuma, saboda suna da menthol, suna haifar da sanyin jiki da annashuwa;
4. Huta kwana 1 tsakanin kowane motsa jiki: yana taimakawa tsokoki da jiki don dawowa daga horo;
5. Koyaushe yi aikin motsa jiki a farkon horo: motsa jiki masu ɗumi suna shirya tsokoki don horo, rage haɗarin raunin tsoka;
6. Koyaushe yi shimfidawa a ƙarshen horo: yana taimakawa don rage zafi bayan horo da saurin dawo da tsoka. Hakanan zaka iya zaɓar don Taushin Kai tare da Foam Roller. Ga yadda ake amfani da wannan jujjuya don amfanin ku.
7. Sauya darussan a kowane motsa jiki: misali, idan motsa jiki a yau ya hada da motsa jiki kawai, motsa jiki na gaba ya kamata ya hada da motsa jiki. Wannan yana ba da damar murmurewar tsoka, yana fifita ci gaban tsoka kuma yana hana haɗarin rauni.

Baya ga waɗannan kiyayewa, yana da mahimmanci cewa motsa jiki malami ne ke jagorantar motsa jiki don hawan jini yana faruwa a cikin ɗan gajeren lokaci.

Abin da za a ci don yaƙi da gajiya ta tsoka

Abinci yana da mahimmanci kafin da bayan horo saboda kafin horo yana samar da kuzarin da ya dace ga tsokoki don motsa jiki kuma bayan horo yana taimakawa wajen dawo da tsokoki da haɓakar tsoka.

Kafin horo

Inganta carbohydrates, kamar ruwan 'ya'yan itace daga kowane' ya'yan itace ko bitamin tare da madara waken soya ko shinkafa, mintuna 20 zuwa 30 kafin atisaye, don samar da kuzari ga tsoka.

Bayan horo

Ku ci furotin, kamar yogurt, burodi da cuku ko salatin tuna, alal misali, har zuwa aƙalla mintuna 30 bayan horo, don taimakawa tare da murmurewar tsoka da girma.

Hakanan yana da mahimmanci shan ruwa yayin atisaye don maye gurbin adadin ruwan da aka rasa yayin horon da kuma inganta ƙarancin tsoka, hana ƙwanƙwasawa. Ara koyo game da cin abinci mai kyau don motsa jiki.