Fast loaa ma hope aʻo: ai, ai 'a me nā koi

No ka 'oihana' âlapa a me amateurs ke ola ma hope aʻo - he kaʻina hana i e e ike i kekahi maoli nele. Nāʻiʻo hoʻomaka e ulu ma hope o kona paa wale. I mea e e kēia kaʻina hele nui wikiwiki a me ka hopena, e mea nui ia e hiki ke pono hoʻonānea, a loaa ko lakou ikaika e pono ai no kou aʻe workout.

He aha e pono ai i ka ike e pili ana i ke aʻo?

Pono hana o physical aayoaeuiinoe - he kumu hoʻomalu i ka loaa ma hope hoʻokō 'e e ka poe ola, a me ka painless. Ka walaʻauʻana lula o ka sport nā:

1. ? Aie? Aiiie i ka lōʻihi o kekahi hapalua hora mua workout.
2. I kekahi lā i ka pule, e pono e haawi aku i kou nāʻiʻo e hoomaha aku.
3. ʻOkoʻa, i kēia lā e ia i ka manaʻo o ka palena iki haawe ana.
4. Kela a me keia lā, e pono e haawi mai i ke kino o kekahi koena i ole wale po akā, ma ka lā. Muli o kona kulana ana ka hiamoe i hoʻokahi hola i lunchtime.

Hoʻopulapula ma hope o workout

Pehea e lawe mai ke ola o ke kino ma hope o ka workout? Ke kumu nui loa o ka hoʻopulapula nā ka penei:

• OE ioauoa;
• pono-kohoʻai;
• lomilomi;
• auau;
• wai kūlana kanaka.

Lomilomi no ka 'âlapa o kekahi o ka loa ka hoʻokō ano o ke ola. Aie i ka wehe 'ana o ka hālāwai hope Muscle huahana ma keia ina hana, e lilo lakou i poe laholio. E like me ka hopena - hoomahuahua i ka nui o kā lākou hana.

Oe E hoi e lohe i kahi mea paahana e like me ka mahu auau. Ua paipai 'ia ka Muscle hoʻomaha, a ua loaʻa ma ka hoʻoulu i ka wela a me ka rula ho'ā hope o ka perspiration.

Lālau aʻela ia i ka mahu auau, ia mea pono e hoopili aku i kekahi mau rula. No ka laʻana, oiai i loko o kona unacceptable ninini wai huihui. Kēia kaʻina hana e prodelyvat ma hope o ka Ahaolelo ua ana.

OE? Aaoee - ia mea he mau po ka hiamoe. Kona lōʻihi like 'ole e ole e emi malalo o ewalu hola. Kēia manawa mea lawa paha kana e hoʻihoʻi Muscle.

Ma muli o ka wai Inc mea oluolu e hoʻonānea na nāʻiʻo. A eia hoi, e relieves Muscle stress. Ka loa ka hoʻokō i ka 'auʻau' wai.

Loaa ma hope aʻo: no kou kino

I waena o nā huahana i ikaika pili i ka loaa ana o ke kino ma hope o haʻuki aʻo, e ke i e like me:

1. Hua. Ka mea, e mau ia i ka helu kekahi 'âlapa i loko o ka' ike no. Lākou kumuʻiʻo i ka lani kiekie loa waiwai hoʻohālikelike i 'ē aʻe ai nā huahana, a pono e noho ma luna o ka papaʻaina i loko o ke ola au.
2. Salemona. Aie i na nā polokina i kakauiaʻi ma Salemona a me ka Omega-3 momomaʻakika, ke loaa kaʻina mea nui wikiwiki. Kēia ia lŘlŘ aie i ka emi ma ka Muscle kumuʻiʻo hālāwai hope huahana.
3. Wai. 'Aʻe' ana i ka loli koena i loko o ke kino, ua fraught me ka emi ma ka Muscle ke ola kōmi.
4. Pipi. 'Aʻole' o ka makemake nui i ka creatine. Ka ai he nui dala o ka hao a me ka kiniki.
5. Yogurt. He He huahana mea hiehie kumuʻiʻo a me carbohydrates. No ka hiki wawe Muscle loaa ma hope o hoʻokō '- o ka maikaʻi loa pāʻoihana.
6. 'alemona. Ua Ua hookomoia ma ka nui nui o Alpha-tocopherol. Ua ho i keʻano o ka wikamina E.

Hoomakaukau no ke loaa ma hope workouts

Alakai kulana i waena o na ai 'e paipai Muscle ke ola, lawe antioxidants. Ka mea, e kuleana no ka suppression o noa radicals. Kēia ho'ēmi i kā Muscleʻeha, a suppresses ka hooulu ana o ka hoʻoʻino keʻano o ka hanaʻana. Ma na antioxidants i nā wikamina A, C, E a me na mea e ae.

Ua E hoʻi e hāʻawiʻia ma muli o noonoo ana a me ka'amino nāʻakika. Ke kino iho hiki ole paka ia, no laila, e pono e kōkua iā ia. 'amino nāʻakika poe i "L-isoleucine", "L-valine", a me nā waiwai. Ma ia mau mea hoʻonui'ōnaehana paleʻea'ōnaehana, e mau ana e hoomaluia.

Kekahi lāʻau i paipai 'ia ka kokololio e noho - "Inosine". Ua SafeSearch i ke kino o lacticʻakika, a, ma ka huli, he hoʻonui i ka Muscle luhi.

kōkua maikaʻi kėia manawa

Pehea'ē aʻe e hoʻoulu hou ana ma hope o ka workout? Koke ma hope o kona paʻa ka mea, ua pono, e lawe mai i ka 5 nā huna o "BCAA". Kēia eiiieaena stimulates lāʻau anabolic hormones. Eia hou, ka meaʻuʻumi iho i ka catabolic keʻano o ka hanaʻana.

Ua mea i pono, e lawe 3 nā huna o ka creatine a me ka like dala o ka glutamine. Creatine e hoihoi nele o ka ikehu, a me ka glutamine ka hōʻoi 'ulu hōmona.

He like nui e hoʻohana koke ma hope o kou workout ma ka liʻiliʻi loa i ka hano o ka maemae ole-carbonated wai. Ka mea, e hoʻonui i ka hoihoi hou ia ana o ka wai kaulike.

hou ike

Kēlā me kēia workout E pau me ka obligatory hitch (malamalama hoounauna). Eia hou kekahi, nānā 'E e hāʻawi ai i kekahi' oihana lomilomi. Ma ka noho haumāna kahi koko a me ka lymph pele kokololio ke ola ma hope o hoʻokō '.

Loaa ana anabolic steroid i maikaʻi hopena ma luna o ka nohona ma meaola.

Pehea e hoakaka ke ola?

, Elua no hora ma hope o ka workout oe Pono e ana ai i ka naau kōmi. Inā ka 'inideka mea emi o 75 kui iho oe a / min, laila, i ka loaa kaʻina hana i ua ana pau. Hotel oi ma mua o 75 kui iho oe a / min - he hōʻailona i ke kino overtraining i ole, alaila o ka hanana o pilikia i loko o ka mea'ōnaehana mānowai koko nenoaiu.

Sound hiamoe kamailio e pili ana i ka revitalization kaʻina hoʻihoʻi vitality. Inā ka 'âlapa ua pu ma ka pīhoihoi ihola ko lākou nā moeʻuhane, e like me ka pono me ke kakahiaka a me ka ao, sleepiness, laila, nooaai? Regimen E e like.

Pain i loko o ka pahu - he hōʻailona ia o ka kino i ole i kūpono ai i loko o ka loaa keʻano o ka hanaʻana ma hope o ka hope aʻo.

Muscle loaa ka mämä holo hilinaʻi nui ma luna o ka haawe ana, no laila, i kekahi lā, ka mea hiki e kaiʻewaʻewa. Inā ka haawe ua haʻahaʻa, nāʻiʻo ola anei ma hope o ka lā. No laila, e loaʻa hou mai la lakou mai ka awelika COG pono ai nā lā.

Full loaa ma hope me ka mea hiki ma hope o ka hebedoma wale. Ma kekahi hihia - mau pule ma hope o ka nui physical exertion.