YUAV UA LI CAS tom qab ua haujlwm

Tom qab kev tawm dag zog, nws yog ib qho tseem ceeb uas yuav tsum tau ua qee cov kauj ruam los pab koj lub cev zoo thiab ua kom cov txiaj ntsig zoo tshaj plaws ntawm kojkev tawm dag zog. Nov yog qee yam koj tuaj yeem ua tom qab ua haujlwm:

1. Cia txias: Siv sijhawm li ob peb feeb los ua kev tawm dag zog qis lossis ncab kom maj mam ua kom koj lub plawv dhia thiab ua pa rov qab mus rau qhov qub. Qhov no tuaj yeem pab tiv thaiv kiv taub hau thiab txhawb cov leeg nqaij.

2. Stretch: Ua zoo li qub stretches los txhim kho kev yooj yim thiab tiv thaiv cov leeg nruj. Tsom ntsoov rau cov leeg koj ua haujlwm thaum koj ua haujlwm.

3. Hydrate: Haus dej kom ntau ntxiv rau cov kua dej uas poob los ntawm hws thaum koj ua haujlwm. Nyob twj ywm hydrated yog qhov tseem ceeb rau kev ua haujlwm zoo thiab rov qab los.

4. Refuel: Noj ib pluag mov los yog khoom noj txom ncauj uas muaj carbohydrates thiab protein nyob rau hauv 30 feeb mus rau ib teev tom qab koj workout. Qhov no pab ntxiv cov khw muag khoom glycogen thiab txhawb cov leeg kho thiab loj hlob.

5. So: Cia koj lub cev lub sijhawm so thiab rov zoo. Kev so kom txaus yog qhov tseem ceeb rau kev kho cov leeg nqaij thiab kev loj hlob.

6. Mloog koj lub cev: Ua tib zoo saib tej yam tshwm sim ntawm kev mob lossis tsis xis nyob. Yog tias koj muaj qhov mob txawv txav lossis mob hnyav, nws yog ib qho tseem ceeb uas yuav tau sab laj nrog kws kho mob.

7. Taug qab koj qhov kev nce qib: Khaws cov ntaub ntawv ntawm koj qhov kev tawm dag zog, suav nrog kev tawm dag zog, teeb tsa, thiab ua haujlwm rov ua dua. Qhov no tuaj yeem pab koj taug qab koj qhov kev nce qib thiab hloov kho koj li niaj hnub raws li xav tau.

8. Saib xyuas koj lub cev: Xyaum saib xyuas tus kheej zoo los ntawm kev da dej, ntxuav koj cov khaub ncaws ua haujlwm, thiab saib xyuas txhua qhov kev raug mob lossis mob. Qhov no tuaj yeem pab tiv thaiv kab mob thiab txhawb kev noj qab haus huv tag nrho.

Nco ntsoov, txhua tus neeg lub cev txawv, yog li nws tseem ceeb heev uas yuav tsum tau mloog koj lub cev thiab kho koj cov kev ua haujlwm tom qab ua haujlwm raws li koj xav tau thiab lub hom phiaj.