Pre-Workout Pre-Workout Tips: 7 Lub tswv yim los ntawm tus yeej Olympic

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Cov lus pom zoo no yuav muaj txiaj ntsig zoo rau ob qho tib si rau cov neeg uas xav tau ntau tshaj plaws ntawm cov chav kawm, thiab rau cov neeg uas yuav tsis yuam lawv tus kheej mus rau qhov kev cob qhia thawj zaug. Lawv tau sau cov lus qhia yooj yooj yim ua ke nrog tus yeej Olympic, xya lub ntiaj teb tus yeej hauv kev sib tw gymnastics Margarita Mamun.

1. Nrhiav koj qib kev ntxhov siab

Thawj kauj ruam yog los txiav txim siab txog lub hom phiaj ntawm kev cob qhia: piv txwv li, koj xav nce cov leeg nqaij, poob phaus, ua kom koj lub cev zoo, ua kom nws yooj yim dua, lossis tsuas yog muaj kev lom zem. Cov kauj ruam no yuav pab koj nrhiav kev txhawb zog thiab xaiv koj txoj haujlwm.

Tom qab ntawd koj yuav tsum sab laj nrog cov kws tshaj lij. Xyuas yog tias txhua yam nyob rau hauv kev txiav txim nrog cov pob qij txha, lub plawv thiab lub ntsws, coj mus kuaj ntshav. Cov txiaj ntsig kev xeem yuav txiav txim siab txog qib ntawm qhov tso cai thauj khoom: koj tuaj yeem pom tias koj tsis tuaj yeem dhia, ua qoj ib ce hnyav, lossis ntxiv qhov hnyav.

Cov theem kawg yog kev sib ntsib nrog tus kws qhia. Nws yuav ua qhov kev ntsuam xyuas lub cev, xaiv qhov kev cob qhia thiab kho qhov ua yuam kev hauv kev ua haujlwm uas koj yuav tsis pom ntawm koj tus kheej. Kev txav tsis raug tuaj yeem ua rau raug mob thiab lwm yam tsis zoo.

Margarita Mamun Gymnast, Olympic tau yeej, xya lub ntiaj teb tau yeej.

Thaum thawj zaj lus qhia lossis tom qab so ntev, kev xav ntawm kev qaug zog tsis tuaj yeem zam tau. Koj tuaj yeem pib nrog tsib feeb ua haujlwm txhua hnub - Kuv xav tias txhua tus yuav nrhiav sijhawm rau lawv. Thaum cov sijhawm luv luv tau dhau los ua ib txwm ua, lawv lub sijhawm tuaj yeem nce ntxiv, piv txwv li, txog li ib nrab teev. Workouts tsis tas yuav ntev los yog khaus heev. Yog tias txoj cai tam sim no zoo li nyuaj dhau, nws yog qhov zoo dua los hloov cov phiaj xwm kev cob qhia ntawm koj tus kheej lossis ua ke nrog tus kws qhia.

2. pw tsaug zog zoo

Ib hmos pw tsaug zog kuj yuav cuam tshuam rau kev kawm zoo. Nws tuaj yeem rhuav tshem qhov kev mob siab rau mus rau hauv kev ua kis las thiab tiv thaiv cov leeg ntawm kev ua haujlwm ntawm lub zog tag nrho. Thiab koj tseem yuav nkees sai: txawm tias ib qho kev tawm dag zog yooj yim, piv txwv li, classic squats, yuav pom los ntawm lub cev raws li ib yam dab tsi hnyav, zoo li burpee.

Koj yuav tsum tsis txhob tso tseg koj tus kheej kom zoo tom qab kev cob qhia ib yam nkaus. Cov chav kawm ntawm txhua qhov kev siv zog yog lub nra rau lub cev, thiab thaum pw tsaug zog nws tuaj yeem rov muaj zog thiab rov zoo.

Los ntawm txoj kev, kuj muaj qhov opposite nyhuv. Kev tawm dag zog tsis tu ncua tuaj yeem pab txhim kho kev pw tsaug zog zoo thiab txawm tias txo qis insomnia. Tib lub sijhawm, hom kev tawm dag zog, zaus thiab lub sijhawm ntawm cov chav kawm tsis muaj teeb meem.

Margarita Mamun

Pw tsaug zog yog qhov zoo tshaj plaws rov qab! Thaum kuv nquag cob qhia, qhov ntawd yog kuv lub ntsiab lus. Kuv tsis tau tso nws tseg txawm tias hnub kawg ntawm Olympic Games. Ib qho kev tawm dag zog tau teem caij ntxov ntxov, tab sis kuv hais kom tus kws qhia kom kuv pw tsaug zog, vim kuv nkag siab tias tsis muaj kev pw tsaug zog ib txwm yuav tsis tuaj yeem mloog zoo. Kuv feem ntau sim pw tsawg kawg 8 teev. Txawm tias nyob rau hauv lub sijhawm tsis khoom ntawm kev ya davhlau thiab mus ua haujlwm, kuv ib txwm tso sijhawm rau pw tsaug zog. Nws yog kuv qhov tseem ceeb!

Tej zaum nws yog koj uas tsis tas yuav pw nruj rau 8 teev. Qhov no yog tus nqi nruab nrab uas tsim nyog rau cov neeg laus feem coob. Rau qee qhov, 7 teev txaus, thaum lwm tus, ntawm qhov tsis sib xws, xav tau 9 lossis 10. Koj tsuas tuaj yeem nkag siab koj tus qauv los ntawm kev paub dhau los.

3. Noj, tab sis nyob rau hauv moderation

Kev noj zaub mov kom zoo yuav pab txhim kho kev tawm dag zog thiab txo qhov qaug zog. Nyob rau hnub kev cob qhia, nws tsim nyog yuav tsum tau nce me ntsis kom tau txais cov as-ham. Thaum sawv ntxov, koj tuaj yeem tsom mus rau cov khoom noj carbohydrate kom cov leeg khaws glycogen - nws yuav raug tso tawm thaum lub sijhawm ua haujlwm thiab ua rau koj muaj zog dua. Cov khoom noj uas tsis muaj glycemic Performance index yog tsim nyog: buckwheat thiab oatmeal, Greek yogurt nrog berries, tag nrho cov nplej ci nrog qe.

Tab sis thaum yav tsaus ntuj nws yog qhov zoo dua tsis txhob lean ntawm carbohydrates: lub cev tab tom npaj pw tsaug zog, yog li nws tsis xav tau lub zog ntxiv. Protein zaub mov zoo li nqaij thiab legumes muaj txiaj ntsig zoo rau txhua pluas noj txhua hnub los pab koj cov leeg kho. Kuj sim noj tshais, noj su thiab noj hmo tsawg kawg 3 teev ua ntej koj ua haujlwm. Ib feem loj ntawm cov zaub mov zoo ua ntej chav kawm tsuas yog cuam tshuam: nws yuav nyuaj rau kev ua haujlwm, thiab nrog kev siv zog hnyav nws tuaj yeem ua rau koj xeev siab.

Margarita Mamun

Kuv sim kom tau txais cov protein los ntawm kuv cov khoom noj txhua hnub. Gymnasts tsis muaj lub hom phiaj ntawm kev tsim cov leeg nqaij, yog li kuv tsis siv cov protein ntxiv. Tshwj tsis yog qee zaum kuv tuaj yeem noj ib nrab ntawm cov protein kom rov zoo tom qab kev tawm dag zog. Ua ntej pib cov chav kawm, kuv xav kom koj mus ntsib kws kho mob, kuaj thiab pom tias txhua yam zoo li qub. Thaum koj pib qoj ib ce tsis tu ncua, kuj tsis txhob hnov qab mus xyuas lub xeev ntawm lub cev. Nws tshwm sim tias cov neeg ncaws pob tsis muaj cov vitamins B thiab D txaus, thiab kuv, piv txwv li, tau ntsib qhov tsis txaus magnesium: thaum lub sijhawm ua haujlwm, kuv ob txhais ceg nruj, yog li kuv tsis tuaj yeem ua tag nrho cov haujlwm.

Yog tias koj noj kom raug, tab sis koj tseem tsis muaj lub zog thiab lub siab xav tawm dag zog, qhov no yog vim li cas los kuaj xyuas cov haujlwm ntawm cov tshuaj hormones, cov ntsiab lus ntawm lub cev thiab cov vitamins hauv cov ntshav. Piv txwv li, qaug zog tuaj yeem cuam tshuam nrog vitamin D lossis hlau tsis txaus.

Kev noj qab haus huv tsis yog hais txog ntsuab zaub xam lav thiab nqaij qaib mis tsis muaj ntsev xwb. Hauv iHerb online khw, koj tuaj yeem nrhiav cov khoom lag luam uas yuav ua rau txhua pluas noj qab thiab noj qab nyob zoo. Yog li, ua ke nrog cov txiv apple lossis tag nrho cov nplej toast - ib qho txawv ntawm cov khoom noj muaj txiaj ntsig zoo noj tshais, thiab - ib lub tais rau noj su lossis noj hmo, nplua nuj nyob hauv hlau, potassium thiab calcium.

Rau kev cob qhia zoo, nws yog ib qho tsim nyog los muab lub cev nrog cov vitamins thiab minerals. IHerb muaj cov tshuaj ntxiv los pab koj ua qhov no. Piv txwv li, cov hlau tsis muaj peev xwm kho tau nrog kev pab ntawm - ib zaug ib hnub yog txaus kom tau txais cov kev xav tau niaj hnub ntawm cov kab kawm. Thiab yog tias koj cov zaub mov tsis muaj cov protein uas xav tau rau cov leeg nqaij, cov protein tuaj yeem ua ke - piv txwv. Nws yog qhov yooj yim los nqa nws tam sim ntawd tom qab kev cob qhia: txhawm rau npaj cov dej haus protein, tsuas yog yaj ib diav ntawm cov protein nyob rau hauv ib khob dej thiab nplawm qhov sib tov rau hauv ib lub shaker.

4. Haus dej kom txaus

Thaum qoj ib ce, nrog rau hws, lub cev poob dej ntau. Txhawm rau tiv thaiv lub cev qhuav dej, nws tsim nyog ua raws li kev haus dej haus cawv:

• 2-3 teev ua ntej kev cob qhia, koj yuav tsum haus 2-3 khob dej;
• thaum lub sij hawm kev cob qhia - ib nrab los yog ib khob tag nrho txhua 15-20 feeb;
• tom qab kev cob qhia - 2-3 khob ntxiv.

Tsis txhob maj kom ntshai. Cov no yog cov lus pom zoo nruab nrab uas tuaj yeem hloov kho nyob ntawm huab cua, koj qhov hnyav thiab qhov hnyav ntawm kev tawm dag zog. Yog tias koj haus tsis tau cov dej dawb no, ntxiv ib daim ntawm txiv qaub los yog txiv kab ntxwv rau nws kom tsw.

Thaum lub sijhawm ua haujlwm ntev tshaj li ib teev, dej ib leeg tsis txaus: vim yog tawm hws ntau, lub cev tuaj yeem poob ntau cov electrolytes - piv txwv li, suav nrog potassium, sodium, calcium, magnesium thiab phosphorus. Cov dej haus ua si (isotonic) yuav pab kom txuag tau qhov xwm txheej. Lawv muaj peev xwm rov qab tau cov electrolyte tshuav, quench nqhis dej thiab them nrog lub zog ntxiv vim cov carbohydrates muaj nyob rau hauv lawv cov muaj pes tsawg leeg.

Margarita Mamun

Kuv tau siv los haus dej ntau - thaum koj ua lub cev ua si, lub cev nws tus kheej xav tau. Koj tsuas tuaj yeem tsis nco qab txog dej! Thaum kuv ua haujlwm kis las, kuv kuj tau haus isotonic, tam sim no qee zaum kuv hloov dej nrog lawv hauv kev cob qhia.

5. Xaiv cov khaub ncaws thiab khau zoo

Ua tib zoo mloog rau cov ntaub ua ntej. Nws yuav tsum yog huab cua permeable, tsis khaws cov dej noo, tsis lo rau lub cev, tsis ploj los ntawm hws thiab tsis deform los ntawm kev ntxuav ntau zaus.

Feem ntau cov khaub ncaws ncaws pob yog tsim los ntawm cov ntaub hluavtaws: polyester, elastane, polyamide. Cov muaj pes tsawg leeg kuj muaj xws li paj rwb, tab sis nyob rau hauv me me. Tab sis nws yog qhov zoo dua los tsis kam leggings lossis T-shirts ua los ntawm cov paj rwb ntshiab: lawv tsis ntws dej kom zoo, vim li ntawd, cov khaub ncaws sai sai ua ntub dej thiab tsis xis nyob rau qhov kov. Ntxiv rau, kev tawm dag zog ze lub qhov rais lossis sab nraum zoov tuaj yeem ua rau koj muaj kev pheej hmoo ntawm hypothermia.

Xaiv nruj haum: cov ris tsho xoob thiab cov sweatshirts yuav cuam tshuam rau lub zog aerodynamic thiab tuaj yeem khi rau cov khoom siv. Rau kev ua haujlwm hnyav, koj tuaj yeem tau txais daim ntawv compression: nws yuav nyem lub cev me ntsis, yog li pab ua kom muaj kev tawm dag zog tshwj xeeb. Mesh inserts yuav yog ib qho ntxiv rau cov khaub ncaws ua kis las - lawv yuav muab qhov cua ntxiv.

Nws yog ib qho tseem ceeb rau cov ntxhais los xaiv txoj kev ua kis las bodice: nws yuav pab txhawb lub hauv siab thiab tiv thaiv cov tawv nqaij ntawm stretching thaum lub sij hawm qoj ib ce. Cov qib kev txhawb nqa yuav tsum nyob ntawm hom kev thauj khoom: lub teeb haum rau yoga, nruab nrab rau kev khiav, thiab siab rau crossfit.

Margarita Mamun

Hnav khaub ncaws yuav tsum xis nyob kom koj tsis txhob xav txog nws thaum koj ua haujlwm. Ib daim ntawv ncaws pob zoo tuaj yeem txhawb koj mus xyuas lub gym tsis tu ncua thiab txaus siab rau txoj kev koj saib. Yog tias koj tsis paub yuav xaiv dab tsi, hu rau cov kws tshaj lij: nug tus kws pab tswv yim hauv lub khw tshwj xeeb los xaiv cov khoom siv rau kev ua kis las uas koj tab tom ua.

Tsis tsuas yog kev nplij siab nyob ntawm cov khau kis las, tab sis kuj muaj kev nyab xeeb ntawm kev cob qhia. Nws yuav tsum haum zoo thiab zaum ruaj rau ntawm txhais ceg, tab sis tsis pinch nws. Txhua qhov kev ua si muaj nws tus kheej qauv, tailored kom lub load faib kom raug, thiab ko taw thiab pob taws tiv thaiv los ntawm kev raug mob. Yog li, piv txwv li, mus rau kev khiav hauv cov khau ntaus pob lossis ua haujlwm hnyav nrog khau ntaub tsis yog lub tswv yim zoo. Txhawm rau tiv thaiv kev raug mob thiab overstrain ntawm ko taw, koj yuav tsum nrhiav nkawm khau nrog zoo cushioning thiab instep txhawb, los yog yuav ib tug tshwj xeeb insole rau koj khau ntaub.

6. Zog

Yog tias koj tsis tau noj ib lub sijhawm ntev ua ntej kev cob qhia, koj yuav tsis tuaj yeem ua qhov kev tawm dag zog tag nrho: qhov kev xav ntawm kev tshaib kev nqhis yuav hloov qhov kev xav ntawm koj tus kheej, thiab koj tuaj yeem hnov qab txog tag nrho cov concentration. Tsis tas li ntawd, kev cob qhia mob siab rau ntawm lub plab khoob tuaj yeem ua rau muaj kev poob qis hauv cov ntshav qab zib: darkening ntawm lub qhov muag thiab kiv taub hau yuav tshwm sim. Qhov phem tshaj plaws, txawm tias muaj kev pheej hmoo ntawm kev qaug zog.

Cov khoom noj txom ncauj me me yuav los cawm. Nws yog qhov zoo dua los noj lawv tsis yog ua ntej kev cob qhia, tab sis txog ib teev ua ntej nws. Smoothies, txiv hmab txiv ntoo xws li txiv tsawb lossis txiv apple, txiv laum huab xeeb qhaub cij, muesli bar, lossis lwm yam khoom noj carbohydrate tuaj yeem pab koj rov qab sai.

Margarita Mamun

Kev xaiv cov tshuaj ntxiv nyob ntawm qhov tshwm sim uas koj xav ua kom tiav. Yog tias koj xav tau kev ua haujlwm ntawm cov leeg nqaij, koj yuav xav tau cov protein, L-carnitine tuaj yeem siv tau yog tias koj xav tau kom poob phaus, thiab cov amino acids tuaj yeem pab tswj cov qib protein tsim nyog thaum lub sijhawm ua haujlwm.

Tom qab cov chav kawm, lub zog tseem xav tau, tab sis twb tau los kho lub cev. Cov khoom noj txom ncauj yuav tsum tau ua tsis pub dhau 2 teev thiab xaiv qhov sib xyaw ntawm cov protein thiab carbohydrates. Cov khoom noj txom ncauj zoo muaj xws li qaib ntxhw lossis nqaij qaib mis qhaub cij, protein bar, thiab txiv hmab txiv ntoo yogurt.

IHerb muaj kev xaiv loj ntawm cov tshuaj ntxiv rau kev ua haujlwm zoo. Yog li, nws tuaj yeem ua kom muaj zog ua ntej kev tawm dag zog: ib ntsiav tshuaj tuaj yeem hloov lub khob kas fes loj. Thiab nws tuaj yeem pab tau rau cov neeg uas xav muab tag nrho lawv qhov zoo tshaj plaws hauv kev cob qhia mus rau qhov siab tshaj plaws. Nws muaj peev xwm txhim kho lub zog thiab ua kom rov zoo tom qab kev tawm dag zog.

Lub assortment ntawm lub khw tuaj yeem pom ob qho tib si thaum kev cob qhia thiab khoom noj txom ncauj thaum nruab hnub. Kuj tseem muaj protein haus shakers thiab cov khoom ua si, suav nrog.

7. Ua kom sov

Kev sov so me ntsis yog qhov tsim nyog txawm tias ua ntej ua haujlwm luv luv. Kev ua kom sov tuaj yeem yog jogging, sib koom ua ke ntawm gymnastics lossis lwm yam kev tawm dag zog, tab sis ib txwm nyob rau hauv daim ntawv me me: kev siv zog ntau tuaj yeem ua rau lub cev.

Margarita Mamun

Nco ntsoov cov kev tawm dag zog thaum sawv ntxov, uas peb txhua tus tsis nyiam thaum yau. Tam sim no kuv thaum kawg nkag siab tias nws yog dab tsi: lub cev xav tau kev sawv thiab ncab ua ntej lub sijhawm ua haujlwm ntawm kev cob qhia. Txhua tag kis ntawm kuv lub neej kev ua si pib nrog kev sov so. Piv txwv li, nyob rau hauv gymnastics peb tau ua ballet choreography ntawm lub tsev noj mov - tam sim no tau muaj koob meej. Yoga, dhia hlua, Pilates, lub teeb treadmill thiab ellipse jogging - tag nrho cov no kuj yog ib qho sov so. Sim cov kev xaiv sib txawv thiab nrhiav qhov koj nyiam!

Koj tuaj yeem tso tseg 5-10 feeb rau kev sov so. Lub sijhawm no yog qhov txaus kom tso cai rau cov ntshav thiab cov pa oxygen ntws mus rau cov leeg, nrog rau kev so cov pob qij txha - tag nrho cov uas tsim nyog rau kev nyab xeeb thiab tiv thaiv kev raug mob. Tsis tas li ntawd, kev ua kom sov ua rau koj mus rau kev tawm dag zog: koj tsom mus rau qhov kev tawm dag zog thiab tsis txhob cuam tshuam los ntawm kev tsis sib haum xeeb.