Biex tirkupra għal kollox wara taħriġ intens, ipprova tagħti attenzjoni lill-punti li ġejjin:
- ma tiċħadx lilek innifsek ta 'rqad. Thisones thisones thisur this this Pro this thisur this this Pro this this thisur this this this thisur Pro thisur this thisururur this this this this Prourur Pro this this this this Pro this thisur this thisururur thisuronesur Pro Pro Pro this this this thisur this thisur this this this thisurur thisurur thisurururur this this this thisur this this this thisur this this this thisururonesur this this Pro this this this this this this thisur this this thisur this this this thisur Pro this this this Pro this this this this this thisur this this Pro this this this this this thisur this this this this this this this this thisur this this this thisur this this this thisur this this this thisur this this this thisur this this thisurur thisur this this this this this this this this this thisur this this this thisones this Prour this thisur this this this this thisur this this this thisur this this this this
- Limitu tal-ħin tat-taħriġ tiegħek għal 90 minuta;
- Darba fil-ġimgħa, astjenew kompletament mill-klassijiet - jew, f'każijiet estremi, agħti tagħbijiet ħfief ħafna.
Kif taċċellera l-irkupru tal-muskoli?
Hawn dak li għandek bżonn tagħmel wara kull workout:
- Ixrob cocktails b'karboidrati u proteini immedjatament wara l-workout.
- Tagħmel eżerċizzji ta 'tiġbid (5-10 minuti).
- Ħu sħun, u mbagħad doċċa kiesħa.
Preparazzjonijiet għall-irkupru tal-muskoli
- Antiossidanti kumplessi. L-anti-ossidanti jrażżnu radikali ħielsa. Dan, min-naħa tiegħu, jgħin irkupru aħjar wara t-taħriġ, inaqqas l-uġigħ fil-muskoli u jwaqqaf l-infjammazzjoni. Thisururur Pro Pro this this this thisur this this this Pro this this Pro this this this thisones Prourur this Pro this thisones this this thisur this this Pro thisur this this Prour this thisurur this this Pro Pro this this this this this thisur this this Pro this this this this thisones Pro this this this this this this this Pro Pro this thisur this this this this this this this Pro Pro this thisur this this this this thisones this this thisururur this this this this this this thisurur this Prourur this Pro Pro this this thisur this this this this thisurur this thisurur this this this this thisur Pro this thisurur this this this this this this this Pro Pro this this this this this this thisururur this thisurur this this this Pro this this thisur this this this thisones this thisurur this Pro this thisur this thisurur this this this thisones this this thisurur this thisurur this this this this this this
- Amino aċidi b'katina ramifikata , jew BCAA - Amino Acids tal-Katina bil-Ferrovija. Ones thisur this thisur this thisur this Pro this thisur this this thisur this thisurur this Prour this this this thisur Pro Pro this Pro this this this this this Proones this this this Pro thisur this thisonesurur this this this thisonesur this this this this this this Prour this thisur this this Pro Pro this this this this this this this Proones Pro this this this Pro this thisur this this this this Prour this this thisur this thisur this thisurur this this this this this this Prour this this Pro this thisur this this this this Proones this this this this this this Prour this this this this Prour this this this this Pro thisur this this this thisonesur this thisur this this this this Proones this this this this Proones Prourur this this this this this Pro Pro this thisur this this Pro this this this Pro this thisur Pro this this this this this Pro Pro this thisur this this this this this Prour this this this this this this Barra minn hekk, dawn is-supplimenti jappoġġaw l-immunità u jammontaw għal 35% tal-aċidi amminiċi kollha fil-muskoli. Pro this this this this thisur this Pro this Prour this thisurur Pro this this this thisur this thisur this this Prourur this Pro this this this this Prourur Pro this this this Pro this this this thisurur Pro this this this this Pro this thisur this this this this this this thisur this this Pro this thisur this this thisur this this this this this thisur Pro Pro this thisur this this Pro this this this this this this this Pro this this thisones this Pro this this this thisur this thisurur Pro this this this this this this Pro this this this Pro this this Pro this this thisur this this this this thisur this this this this thisurur Pro this this this this this Pro this thisur this this this Pro this this this this thisur this Pro this this Pro this this this this this Pro this thisur this thisur this this this this this this thisur this thisurur thisur this this this this this this this this thisur this this this this this this this this
- Glutamine . Il-glutamina huwa meqjus bħala fattur restawratur ewlieni li jipprevjeni l-kataboliżmu tal-muskoli.
- Inosine . Inosine jipprevjeni l-akkumulazzjoni ta 'aċidu lattiku, li jipprovoka għeja muskolari.
Prodotti għar-riġenerazzjoni tal-muskoli
- Bajd . Il-proteina tal-bajd għandha l-ogħla valur bijoloġiku - meta mqabbla ma 'kwalunkwe ikel ieħor.
- Lewż . Wieħed mill-iktar sorsi sinjuri ta 'alpha-tokoferol huwa wieħed mill-forom ta' vitamina E.
- Salamun . This Prour this this this Prour this this this this Prour this this this this thisones Prourur thisur this thisururur thisur this thisurur thisurur this Pro this this this this Prour this this Prour this this this this thisur Pro this this this this thisurur Prourur thisurur thisur this this Pro this this this this Prour this this thisones thisurur this thisurur Pro this this this this Prour this this thisur thisur this this this this Pro Pro this this this this this thisururur this this Pro this this this this thisururur this this Pro this this this this thisururur this this Pro this this this this thisururur this this Pro this this this this this thisur Pro Pro this this this this this this this Pro Pro Pro this this this this this this this Prour this this this this this thisones thisur this this thisur this this thisur this this this Prour this thisur this this this this this this
- Jogurt . Ur Pro Pro this this this this this this this this Pro Pro Pro this thisur Pro this this thisur this Pro this this this this Pro this this this thisururur this Pro this this this this this thisururur Pro Pro this this this this this this this this this this Pro Pro this Pro this this Pro this this Pro this this this Pro this this this thisururur this thisururur this this this this this thisururur this Pro Pro this this this this thisur Prouronesur this this this this this this this this thisurur this thisururur this this this this thisones thisur Pro this this thisur this this this this this this this Proonesur Pro Pro this thisur this this this this this thisur Proururur thisur this this this this this this thisurur this this this thisonesur Pro Pro this this this this this this thisurur this this Pro this this this this Pro Pro Pro this this this thisur this this this thisonesur this this this this this
- Ċanga . Riku fil-ħadid u ż-żingu, il-laħam taċ-ċanga jieħu l-ewwel post u bħala sors ta 'creatine.
- Ilma . Il-muskoli ta 'kwalunkwe parti tal-ġisem huma ta' 80% ilma. Dan ifisser li l-bidla fl-ammont ta 'ilma fil-ġisem tagħna, saħansitra b'1%, tista' tagħmel ħsara kemm lit-taħriġ innifsu kif ukoll l-irkupru mgħaġġel tal-muskoli wara.
Irkupru rapidu tal-muskoli
Il-veloċità ta 'l-irkupru tal-muskoli hija differenti ħafna, għax tiddependi fuq il-grad ta' tensjoni fuqhom. Fil-każ ta 'tagħbija ħafifa, il-muskoli jirkupraw b'mod sħiħ fi żmien ġurnata. Wara tagħbija medja għall-irkupru komplet tal-muskoli, tista 'tieħu madwar jumejn. U għall-irkupru tal-muskolu finali wara workout voluminuż u tqil, ser ikollok bżonn ġimgħa (jew saħansitra tnejn). Għalhekk, huwa ċar li rkupru mgħaġġel tal-muskoli mhuwiex dejjem possibbli.