Overtraining: Dab tsi yog nws? Yuav ua li cas tsis txhob overtrain? Cov tsos mob zoo li cas? Dab tsi noj?

kev cob qhia

Qhov tshwm sim ntawm kev tawm dag zog yog qhov tshwm sim ntau hauv cov kis las uas xav kom nce cov leeg sai, lossis leej twg xav tau koom nrog hauv qee qhov kev sib tw. Kawm paub ntau ntxiv txog qhov teeb meem no thiab yam koj yuav tsum tau ua txhawm rau zam kev dhau mus.

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Yuav ua li cas yog overtraining?

Overtraining yog kev qhia siv los sawv cev kev sib tsoo. Nws yog qhov teeb meem uas tshwm sim thaum twg cov neeg ncaws pob tawm kev tawm dag zog ntau dua li nws lub cev muaj peev xwm rov qab tau. Nws tshwm sim thaum tus neeg ua kev cob qhia, ua haujlwm tsis tsim nyog, yam tsis muaj kev hawm thim rov qab los yog sijhawm tsis pub dhau.

Nws yog qhov tsim nyog kom nkag siab tias nws tsis yog sab hauv lub gym uas koj tau txais cov leeg nqaij thiab lub zog, tab sis sab nraum nws, thaum lub cev maj mam rov kho cov nqaij ntawm cov leeg uas tau cuam tshuam thaum lub sijhawm kawm.

Ntxiv rau kev tawm dag zog lub cev ntau dhau thiab tsis muaj kev so kom txaus, lwm yam tseem muaj feem cuam tshuam nrog kev ua kom dhau, xws li kev quav yeeb quav tshuaj, noj zaub mov tsis zoo thiab muaj kev nyuaj siab.

qaug zog heev

Dab tsi ua?

Niaj hnub no, kev ua si nawv yog ib yam uas muaj kev sib tw heev. Muaj ntau cov ntaub ntawv muaj, raws li kev tshawb fawb cuam tshuam nrog kev ncaws pob, tus kws kho lub cev, tus kws qhia thiab ncaws pob tau kawm ntau ntxiv txog kev npaj qhia, thiab vim li ntawd, muaj kev hloov pauv hauv cov txheej txheem kev qhia.

Kev sib txuas ntawm txoj kev npaj kawm rub tawm nrog lub sijhawm rov zoo me ntsis, thiab ua rau poob kev ua haujlwm tau ntev (ntxiv ntau lub lis piam lossis hli), ua rau muaj kev cuam tshuam ntau dhau.

Qhov no txhais tau tias nws yog ib qho tseem ceeb heev uas yuav tsum tau so tom qab kev tawm dag zog lub cev, vim tias kev so tom qab kev qhia yog ib qho tseem ceeb heev kom tsis txhob muaj kev cuam tshuam ntau dhau.

Kev tshuaj xyuas ntau zaus hauv cov kis las, kev tawm dag zog tseem yog tshwm sim los ntawm kev cuam tshuam nrog kev noj zaub mov tsis zoo thiab kev ntxhov siab.

Tias yog vim li cas nws thiaj li tseem ceeb kom tau txais kev tshuaj xyuas lub cev ua ntej pib ua haujlwm qoj ib ce, thiab piav qhia txoj kev npaj qhia raws li koj qib kev qoj ib ce.

Cov tsos mob ntawm overtraining yog dab tsi?

Nrog lub cev hnyav dhau thiab tsis muaj zog, tus neeg ncaws pob pib pom tias nws tsis nce cov leeg nqaij. Nov yog ib qho ntawm cov tsos mob ntawm kev ua kom nrawm dua, tab sis lub cev muab cov cim ntxiv ua ntej nws tshwm sim. Yog tias koj paub yuav ua li cas paub qhov tsos mob, nws yooj yim dua kom zam qhov kev puas tsuaj no ua ntej nws ua teeb meem loj hauv koj lub cev kev txhim kho. Cov no yog cov tsos mob:

  • Cov teebmeem ntawm kev tawm dag zog tsis tshwm sim, vim qhov tsis muaj nyiaj tau los tseem ceeb
  • Ua rau lub plawv dhia nce ntxiv thaum so
  • Tus neeg ncaws pob tsis muaj zog thiab txaus siab ua lawv txoj kev kawm
  • Kev tiv thaiv qis
  • Cov leeg musculature feem ntau mob heev los ntawm kev tawm dag zog zaum kawg. Txawm li cas los xij, cov tsos mob no tsuas siv tau rau cov neeg uas twb tau xyaum ua lub cev ntev lawm, vim tias txhua tus pib xav tias mob leeg nqaij thaum pib
  • Nyuaj nyuaj tsaug zog, ua rau ntau tus neeg pw tsaug zog
  • Mob taub hau
  • Nkees nkees.
  • Tsis qab los noj mov.
  • Teeb meem ntshav
  • Kev chim siab thiab kev xav hloov pauv
  • Kev raug mob
  • Lub cev yuag
  • Qee qhov tsis tshua muaj tshwm sim, kev nyuaj siab

Yog tias nws tau txheeb xyuas tias tus neeg ncaws pob raug mob hnyav, kev so yog qhov tseem ceeb. Txawm hais tias rau qee tus kis las muaj peev xwm so ntawm kev qhia yog nyuaj, lub sijhawm so no yog qhov tsim nyog tsawg kawg kaum tsib hnub rau lawv rov zoo.

Yuav tiv thaiv li cas?

Txhawm rau zam qhov tshwm sim ntawm kev tshaj tawm, nws yog qhov tsim nyog yuav tau txais qee qhov kev xav rau ib hnub dhau ib hnub kev kawm. Ua li no, nws yuav muaj peev xwm ua tiav cov txiaj ntsig zoo.

Thaum xub thawj, teem sijhawm so, vim tias nws yuav tsis ua rau koj zoo rau kev tawm dag zog txhua hnub ntawm lub lim tiam yog tias koj lub cev tsis rov qab los ntawm kev tawm dag zog.

Nws tseem ceeb heev kom tau so hmo zoo, uas yog, tsaug zog zoo. Qhov no ua rau tus neeg ncaws pob muaj feem cuam tshuam txog kev ncaws pob. Yog li zam kev siv tshuaj ntxiv uas ua rau koj tsaug zog.

Txiav rau lwm qhov kev tawm dag zog uas mob siab rau, thiab siv sijhawm so tag nrho. Nws tseem yog ib qho tseem ceeb los txo kev ntxhov siab txhua hnub.

Yuav kho tus kws kho mob li cas?

Tab sis yog tias koj tab tom raug kev txom nyem dhau los, mus ntsib kws kho mob txhawm rau tshuaj xyuas txhawm rau txheeb xyuas thaj tsam tshwj xeeb ntawm koj lub cev uas xav tau kev saib xyuas ntxiv. Nws kuj tseem yuav tsum tau hwm lub sijhawm sib nrug ntawm kev cob qhia.

Kev haus dej kom ntau yog qhov tseem ceeb los pab ua kom lub cev muaj zog thiab ua kom cov leeg ua haujlwm tau zoo. Ua raws li kev noj zaub mov kom raug yog qhov tseem ceeb heev. Thiab paub txog cov cim uas lub cev muab.

Dab tsi los nqis peev hauv zaub mov?

Txhawm rau kom muaj txiaj ntsig zoo hauv kev qhia thiab zam kev dhau sijhawm, nws yog qhov tseem ceeb kom muaj kev noj zaub mov zoo. Thaum muaj kev qhia hnyav, lub cev xav tau cov as -ham rau kev rov kho thiab kev loj hlob ntawm cov leeg.

Kev noj haus ntawm cov kis las yuav tsum muaj cov protein, carbohydrates thiab cov rog, kom cov leeg ua kom zoo tshwm sim ntawm kev cob qhia.

Siv cov txiv hmab txiv ntoo thiab zaub uas yog qhov tseem ceeb ntawm cov vitamins thiab cov zaub mov rau kev loj hlob ntawm cov leeg, nrog rau muab lub zog ntxiv rau kev tawm dag zog.

Sau ntawv cia

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