Lo lus tseem ceeb yog regeneration. Nws yog nyob rau hauv nws uas koj yuav pom cov lus teb yog vim li cas overtraining tshwm sim. Los ntawm kev cob qhia nyuaj, koj yuav tsis tau txais cov txiaj ntsig xav tau kom txog thaum nws mob. Qhov tseeb yog, txawm li cas los xij, yog tias tsis muaj kev siv zog tsim nyog, tsis tuaj yeem ua tiav ntau. Yuav sib npaug li cas? Qhov yuam kev yog nyob rau hauv qhov tsis paub ntawm cov neeg ncaws pob txog "rov tsim dua tshiab". Yog tsis muaj nws, tsis muaj kev vam meej.
Regeneration plays lub luag haujlwm tseem ceeb hauv lub cev. Vim li cas nws thiaj tseem ceeb? Los ntawm kev xaiv cov kev cob qhia kom raug thiab lawv cov kev ua tau zoo, koj tsuas tuaj yeem ua tiav ib nrab. Daim ntawv hauv tsev nyob ntawm kev tsim dua tshiab, uas yuav tsum tau ua tom qab kev tawm dag zog (lub zog lossis aerobic). Nws muaj nyob rau hauv adapting lub cev mus rau lub dag zog uas peb muab nws. Yog li peb ua tiav qhov kev vam meej lossis peb tuaj yeem rov qab los thaum peb ua nyuaj rau peb lub cev rov tsim dua tshiab. Koj tsis tuaj yeem ua qhov muag tsis pom kev tsom mus rau kev tawm dag zog thiab ua nws dhau. Nws yog qhov yooj yim heev uas yuav ua rau overtraining vim lub cev tsis muaj lub sijhawm los tsim cov microdamage los ntawm kev tawm dag zog. Qhov tshwm sim ntawm tus cwj pwm zoo li no ntawm lub cev yog qhov tsis muaj zog, tsis muaj zog thiab tsis muaj lub siab xav ua haujlwm ntxiv.
Kawm peb txoj cai yooj yim uas yuav tiv thaiv koj ntawm kev tshaj tawm!
- Noj tsis tu ncua thiab noj qab nyob zoo. Koj yuav tsum noj mov txhua 2-3 teev los muab lub cev nrog cov khoom xyaw tsim nyog, kom cov amino acids nyob rau hauv cov leeg ib txwm nce mus txog qhov zoo. Nws yog ib qho tseem ceeb uas txhua pluas noj muaj txog 30 grams ntawm cov protein, uas muab lub cev muaj zog thiab txhawb nqa anabolism. Nws tsim nyog siv lub npe hu ua BCAA lossis branched saw amino acids. Cov no yog cov tshuaj uas nrov heev uas muaj leucine - ib qho tseem ceeb ntawm cov nqaij ntshiv nqaij. BCAAs pab nyob rau hauv lub regeneration ntawm lub cev zoo heev, tshwj xeeb tshaj yog lawv tsom mus rau lub reconstruction ntawm puas cov nqaij fibers. Qhov thib ob tseem ceeb heev cov khoom xyaw yog L-Glutamine. Nws muaj cov txiaj ntsig zoo ntawm cov txheej txheem anabolic, tab sis kuj zoo heev tiv thaiv lub cev tiv thaiv kev raug mob micro, ua rau lub cev tsis kam, pab "rov qab" sai dua tom qab kev kawm hnyav yam tsis poob glycogen reserves. Yog li ntawd, noj cov protein thiab glutamine txo qhov kev pheej hmoo ntawm overtraining, thiab lub cev yog tas li muab lub zog thiab cov as-ham.
- Koj lub ntsiab lus yuav tsum tsis txhob "tsheb ciav hlau mus txog thaum nws mob thiab nkees" tab sis "khiav nyuaj tab sis tsis txhob overdo nws." Koj qhov kev cob qhia yuav tsum ua raws li kev xav. Tsis txhob tsim txom koj tus kheej los ntawm kev tawm dag zog 3-4 teev hauv ib hnub. Nyob rau hauv txoj kev no, nws yog ib qho yooj yim rau "roj" lub cev. Kev cob qhia 3 zaug hauv ib lub lis piam, siab tshaj 2 teev, cais cov hnub kawm los ntawm cov hnub so. Thaum koj nyob hauv lub gym, tsom mus rau kev tawm dag zog thiab muab koj qhov zoo tshaj plaws, tab sis faib sijhawm luv luv. Kev cob qhia ib ntus yog qhov zoo. Nws suav nrog kev hlawv ntau calories hauv lub sijhawm tsawg.
- Kev pw tsaug zog yog kev tsim kho ntawm tag nrho lub cev. 7-8 teev pw tsaug zog yog qhov tseem ceeb. Thaum lub sij hawm muaj nuj nqis no, koj lub cev "kho". Koj ua haujlwm hnyav, yog li koj xav tau pw tsaug zog. Paub tias thaum koj pw koj lub cev ua haujlwm hnyav, kho kev puas tsuaj thiab rov tsim dua tshiab. Nws tsim lub zog uas koj siv rau hnub tom qab. Tsis muaj teeb meem dab tsi koj mus pw. Nws yog ib qho tseem ceeb uas nws ruaj khov li sai tau. Kev pw tsaug zog hmo ntuj tuaj yeem ua rau muaj kev cob qhia.
Tab sis yuav ua li cas thaum overtraining tshwm sim?
Tsis muaj zog rau kev cob qhia ntxiv, koj yuav tsum tso tseg kev ua si rau qee lub sijhawm (zoo dua rau ib lub lim tiam). Koj yuav tsum rov qab tau tag nrho txwv tsis pub qhov poob yuav rov ua nws tus kheej. Nco ntsoov tias koj tsis tas yuav tsum ua kom pom koj lub zog thiab kev txiav txim siab. Tsheb ciav hlau nrog koj lub taub hau thiab qhov kev nce qib yuav pom ntawm qhov muag liab qab.