Vamwe vanhu kwemakore havagoni kuzviunza kumakirini emafambisirwo ari pedyo uye kuti vadzidze purogiramu uye mari yemakirasi. Vamwe, kusiyana neizvi zvakanyanyisa, vanopedza nguva yavo yose yekusununguka mumunharaunda yemunharaunda yekurovedza. Somugumisiro, chokwadi chekare chakasimbiswa: chero zvakadaro unoda kuziva chiyero. Izvo zvachose kutadza kwemutambo muhupenyu zvakare kwakaipa, sezvakaitika kuvapo kwayo kwakanyanya - chaizvoizvo kunotyisidzira ne overtraining syndrome.
Overtraining: features
Kunyanya kufambisa chirwere chechirwere chinosangana nemigumisiro inofadza yemuviri. Inoratidzirwa nekuti munhu ari mumuviri uye mupfungwa aneta, anoshaya simba. Uturu hwayo hauna nguva yekudzoka, amino acids iri munharaunda yenyika, kunyange kuparadzwa kwemisungo yemasumbu uye kuwandisa kwepakati yenheyo system zvinogoneka. Ndicho chikonzero nei zvakakosha kuti usatambudza muviri wako nemutoro unoregererwa, asi kuti uende zvakajeka pamusoro pemirayiridzo yemudzidzisi wehutano.
Kuwedzera-kudzidziswa: zviratidzo
Kunyanya kuisa mumitambo, kana zvemitambo zvirwere, chinhu chisingafadzi zvikuru kune mutambi. Kazhinji kuregererwa kunoratidzwa muzviratidzo zvinotevera:
- kushayikwa kwekufambira mberi semugumisiro wekudzidziswa, uye mune dzimwe nguva - kuderedza;
- kuratidzwa kwezviratidzo zvehutachiona hwehutachiona hunokonzerwa nekuderedza utachiona;
- kushungurudza kana zvimwe zvisingagadziri kurwadziwa kwepfungwa;
- kurasikirwa kamwe kamwe kwechikonzero chekudzidzisa;
- kuneta kusinganzwisisiki;
- kutsamwa nekutsamwa;
- Kuora mwoyo, kuora mwoyo;
- kuderera kukuru kwechido;
- kushungurudzika mubasa romwoyo;
- kunzwisisika kunopera musimba;
- lymphocytopenia.
Muzviitiko zvisingawanzoitiki, kudzvinyirirwa hakunzwisisiki, asi kunyange munyaya iyi inogona kuonekwa: migumisiro yekudzidziswa panguva yakadaro yakagara ichiona nzvimbo yepamusoro, izvo zvisinei nokuti iine mutoro, haifaniri kuenda kune imwe nzira. Zvisinei, munhu haagoni kuisa kuongororwa kwakadaro pachake: chiremba chete ane ruzivo anogona kunzwisisa zvose zvinotambudza, zvinofanira kutaridzirwa.
Nzira yekudzivirira sei overtraining?
Sezvimwe nezvimwe zvirwere zvakawanda, zviri nyore kwazvo kudzivisa kudzvinyirira pane kuporesa uye kubvisa matambudziko ose. Mune izvi unogona kubatsira zviyero zvakaoma:
- nguva yakawanda yekurovedzwa inorondedzerwa nemudzidzisi;
- yakakwana, yakakodzera kudya;
- kubata zvakanaka (8-9 maawa pazuva);
- Nguva yakaoma;
- split-workout.
Sarudzo yakadaro yakajeka uye inonyanya kukosha - mafungiro akakwana kumutambo - zvirokwazvo achakubatsira kuti usadzokera kune ino. Anowanzotarisirwa kune vanofarira, kana kutsvaka kuwedzera zvakanyanya mutoro wevashandi.
Kuwedzera-kudzidziswa: kurapwa
Kana huwandu hwekunyanyisa kwemasumbu hunosimbiswa, zvino zviyero zvinotevera zvinofanira kutorwa pakarepo, izvo zvichabatsira kukurumidza kurwisa chirwere chisina kujairika uye kuramba
- kuti ikurumidze mitezo iyo inofanirwa kuti iende mune imwe nzira ye cryotherapy kana thermotherapy;
- vanoda kuputsika mumarongwa ekudzidziswa kwemazuva 5-7;
- kunyange pashure pokudzoka kwekutanga, kuderedza kuwanda kwekudzidzira;
- Tarisa kurindira - inofanira kunge yakarurama chaizvo;
- zvinokosha kuti uwane kubata zvakakwana kwemaawa gumi pazuva;
- kana zvichidiwa, tora adaptogens;
- imwe yakadzika inyanzvi mushesi yekusimudza inoratidzwa.
Ndingaudza sei kana kurapwa kwakabatsira? Chokutanga, kuora mwoyo kunozopera, uye chechipiri, shure kwokudzoka pakudzidziswa, iwe uchakwanisa kuongorora kufambira mberi.