5 Yam Koj Yuav Tsum Tsis Txhob Ua Tom Qab Ua Haujlwm

Zoo Siab

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Qhia tawm rau chav kawm kiv thiab thawb koj tus kheej dhau qhov nyuaj yog qhov tseem ceeb tshaj plaws ntawm koj li kev noj qab haus huv-tab sis yam koj ua tom qab koj hws tuaj yeem muaj qhov cuam tshuam loj npaum li cas koj lub cev teb rau cov haujlwm koj tso rau hauv.

"Los ntawm cov zaub mov peb noj kom so peb tau txais, kev txiav txim siab peb ua tom qab ua haujlwm txhua yam cuam tshuam rau txoj hauv kev uas peb lub cev rov zoo li cas, kho dua, thiab txawm tias loj tuaj," hais tias Julius Jamison, tus kws qhia tshaj plaws ntawm New York Health thiab Racquet Club. . Uas yog vim li cas nws ua rau kev txiav txim siab kom zam dhau tsib qhov yuam kev loj no cov neeg nquag (aka tej zaum koj) ua txhua lub sijhawm.

1. Tsis nco qab kom muaj dej txaus

Koj feem ntau tsis muaj sij hawm kom tau dej txaus thaum koj tsis khoom nqa thiab lub ntsws, yog li nws yog qhov tseem ceeb uas koj haus dej ntau dua li ib txwm muaj cai tom qab rov ua dej dua hais tias Rebecca Kennedy, tus kws qhia tswv ntawm Barry's Bootcamp thiab tus tsim ntawm ACC.E.S.S. Nws kuj tseem pom zoo kom rov qab haus tom qab ua haujlwm hws tshwj xeeb (nws nyiam yog WellWell). Nws tau hais tias "Koj yuav tsum tau rov ua kom tiav koj qib glycogen thiab hloov cov electrolytes, ob qho uas pab rov zoo," nws hais.

2. Noj zaub mov muaj rog

"Rog ua rau cov txheej txheem zom zaub mov qeeb, yog li koj tsis xav haus ntau ntau tom qab koj ua haujlwm," Jamison piav qhia. "Koj xav noj 'cov khoom noj ua sai' uas tuaj yeem nkag mus rau hauv cov hlab ntshav thiab nkag mus rau cov cell sai." Qhov ntawd txhais tau tias rov ua kom nrawm dua, zoo li hauv 20 txog 30 feeb tom qab koj ua haujlwm tawm, nrog cov protein zoo thiab cov carbohydrates kom noj koj cov leeg.

3. Hla lub stretch

Nco ntsoov, qee zaum koj yuav tsum tau khiav tawm mus rau lub rooj sib tham, tab sis tom qab koj cov leeg tau cog lus rau ib teev, tau txais ob peb qhov zoo stretches tsawg kawg yog 10 vib nas this ib zaug yog qhov tseem ceeb. Jamison hais tias "Ua tsis tiav ncua kev tawm dag zog tom ntej tuaj yeem ua rau muaj kev txwv hauv koj qhov kev txav mus los, uas tuaj yeem ua rau koj raug mob hnyav dua," Jamison hais.

4. Zaum tseem rau tag nrho cov hnub so

Kennedy hais tias "Koj yeej xav pib txav mus los ntawm qee lub sijhawm lossis koj lub cev yuav nruj dua," Tau kawg, koj tsis tuaj yeem khiav tawm ntawm koj lub rooj ua haujlwm tag nrho, tab sis nws hais txog qhov xav tau "nquag rov ua haujlwm" ntxiv rau kev ncab (tshwj xeeb tshaj yog tias koj tab tom ua haujlwm hnyav li HIIT bootcamp). Qhov ntawd txhais tau tias siv qee lub sijhawm ntawm 50 feem pua ​​ntawm koj lub plawv dhia siab (yog li kev siv zog nruab nrab) ua tej yam xws li ncab ncab, ua npuas ncauj, thiab ua haujlwm lub cev hnyav thiab ua haujlwm tseem ceeb.

Yog tias koj ua tsis tau thaum nruab hnub tom qab kev tawm dag zog thaum sawv ntxov, muab ob peb feeb thaum yav tsaus ntuj lossis hnub tom qab. "Muaj txhua yam sib txawv ntawm cov txiaj ntsig zoo li txhawb cov ntshav ntws, daws qhov mob, txhawb lub cev zoo, thiab ntau ntxiv."

5. Skimping pw tsaug zog

Hnub koj PR thaum koj CrossFit WOD tsis yog hnub los dag koj lub cev ntawm qhov nws so nws xav tau los kho thiab rov them nyiaj. Jamison hais tias "Peb lub cev rov zoo thiab rov tsim dua feem ntau thaum peb tsaug zog, yog li so kom txaus yog qhov tseem ceeb," Jamison hais. Zuag qhia tag nrho, "koj ua dab tsi tom qab koj tawm dag zog yuav tsis ua lossis tsoo nws, tab sis nws yuav txhim kho nws thiab ua rau nws muaj nqis ua," Kennedy hais. Thiab tsis yog qhov nws hais txog?

Kab lus no Ameslikas tau tshwm sim ntawm Zoo + Zoo.

Ntau los ntawm Zoo + Zoo:

6 Tus Kws Tshaj Lij Pom Zoo Ua Npuas Ncauj Cov Menyuam Ua Haujlwm rau Kev Nyuaj Siab Hauv Kev Txheeb Xyuas

Phau Ntawv Qhia Qhov Tseeb Ua Ntej Kom Zoo Thaum Koj Ua Haujlwm

7 Yam Yuav Tsum Paub Txog Kev Ua Haujlwm Thaum Cev Xeeb Tub

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