Mamsa peshikalude valarchayum recuperationum

Muscle buildinginu vyayamam ozhichu koodaanaakatha oru ghatakam aanennu namukkellam ariyam. Athupole thanne pradhanamanu recuperation; adhava mamsa peshikalude punapraapthi, karanam naam vyayamam cheyyumbol nammude mamsa peshikalkku kedupadu sambavikkunnu, athu kondu thanne pinneedulla mamsa peshikalude valarcha shareera valarchaykku anivaaryamanu. Mamsa peshikalude punapraapthikku vishramam pradhanamanu, athinal urakkam alachulla vyayamangal theerthum ozhuvaakkanam.

Muscular Growth

Ethra neram vishramikkanam ennullath punapraapthi, vyayamathinte theevratha, kaala dairgyam enningane ulla ghadakangale aashrayichirikum. Ee ghadagangale kurich kooduthaal thaze koduthirikkunnu:

  1. Ethra kaalayalavu kondanu ningalude mamsa peshikal punapaapthi kaivarikkunnathu (recuperation)
  2. Ningalude vyayamam ethra kadinamullathaanu (theevratha)
  3. Oru aazhchayil ethra vattam ningal vyayamam cheyyaarundu (frequency)
  4. Ethu aaharam, eppol, engane, ethra neeram koodumbol anu ningal kazhikkaaru (poshakam)
  5. Divasena ningal ethra nerathekku vyayamam cheyyaarundu (kaladhairgyam)
  6. Ningalkku pirimurukkam anubhavappedarundo? (pirimurukkam)

 

Ini adutha chodyam ethra neram vishramikkanam ennullathaanu. vishramam pala tharathilundu, avayaanu:

  1. Urakkam
  2. Laghu nidhra
  3. Ozhivu divasangal
  4. Hobby
  5. Aananthakaram aaya activitykal

 

RECUPERATIONTE MOONNU GHATTANGAL

  1. Ororu set vyayamathinteyum idaykkulla vishramam (30 muthal 90 secondukal)
  2. Vyayamam kazhinjapaadulla 2 muthal 4 manikkoor
  3. Vyayamam kazhinjittulla 48 muthal 72 manikkoor

Munparanjathu pole recuperation ennathu, shareerathinu vyayamathinu shesham aarogyam veendedukkan edukkunna samayam aanu. Aazhchayil moonnu thavana 30 minutilekku endurance exercise cheyyunnath oru nalla vyayamam aanu. Ennal muscle mass koottanam enkil vyayamathinte idayil shareerathinu vishramam labikkunnundu ennu urappaakkuka. Prathyekichum exercise kazhinjulla 48 muthal 72 manikkoor vare ulla samayam muscle buildinginu nirnayakam aanu, athu kondu thanne vishramathinayi kooduthal neram ozhichu vekkeendathundu.

 

RECUPERATIONTE PRAADHAANYAM

Vyayamathinu shesham vishramam cheyyanamennu doctormaar parayunnathinte pinnil chila kaaranangal undu. Exercise cheyyunna samayam naam nammude kaikal kondaanu bhaaram uyarthunnath enkil poolum, sathyathil aadhyam bharam uyarthunnath nammude naadee vyoohamanu athinu shesham maathramanu nammude maamsa peshikal athu uyarthunnath. Athinal naadee vyoohathinte punapraapthikkum vyayamam pradhanam aanu enu manassilaakkaam.

Shaareerikamaayathu maathramalla maanasikamaaya navonmeshavum aavashyamanu. Maamsa peshikal koodathe shareerathinu mothamayum vishramam anuvadhikkanam. Adhikamayal amruthum vishamanu, athupole thanne vishramam edukkaatheyulla vyayamam pirimurukkathinu vazhi thelikkum. Vishramam cheyyathe irikkunnath shareerathinte punapraapthiyude vegatha kuraykkum, athinaal ningalude shareeram poornamayum vishramikkunnudennu urappaakkuka, ithu pirimurukkathe poornamaayum akatti nirthum. Maathramalla ningalude shareeram bhalamullathum aarogyamullathumayi valarukayum cheyyum.

Manassinaavashyamaya prachodhanam labikkunnundennum urappu varuthanam, kaaranam vyayamathile purogamanathinte abhaavathil undaavunna niraashaykku pradhana karanam manasikamaya vishramathinte abhaavamanu. Ithu parisheelanam theerthum upekshikkuna ghattam vare ethicheraam. Overtraining syndrome anu ingane ulla niraashayude pradana kaaranam. Overtraining undakunnath vyayamathinte theevratha, frequency, kaaladhairgyam ennee ghadakangalude aadikyam moolamanu.

Kooduthal neeram vyayamam cheyyunnathilla, kooduthal kadinamaaya vyayamam cheyyunnathilaanu kaaryam. Ningallku theevratha koodiya vyaayamam cheyyanamennundengil vyayamathinte frequencyum, kaaladhairgyavum kurachee mathiyaakoo. Ningalude exercise ethra adhikam ttheevramano, nongalkku athrayum adhikam vishrama samayam aavashyamundu.

 

GYMMINU PURATHU

Gymminte purath ningal ettavum athikam munganana kodukkeendathu ningalude shareerathinu aavashyamaya vyayamathinum poshaka aaharangalkkumaanu. Ningalude lakshyam muscle building aayathu kondu thanne ee randu kaaryangalum ningalkku ozhichu koodaanaakathathanu. Aavshyamaya vishramavum poshakangalum labhichillengil ningalude mamsa peshikal valaraathe varum. Mamsa peshikal vyayamathinu idayilulla kalayalavil aanu valaruka, ee samayangalil aavashyamaya vishramavum poshakangalum labhichillengil ningalude vyayamam theerthum nishfalam aakum.

Nammude oororutharudeyum shareeram punapraapthiykku edukkunna kaalayalavu vevvere aanu, kaaranam naam ororutharudeyum shareerathinte pirimurukkathoodulla prathikaranavum, poshakangal karyakshamamaayi upayogikkaanulla kazhivum vyathyastyam aanu. Athukondu thanne oororutharum avar avarude shareerathinte recuperation prakriya nireekshikkukayum, aavashyathinu ulla maattam varutheendathum aanu. Ningalude shareeram eppozhum ore tharathilulla kaaryangaloodu poruthapettu ennu varilla. Oru dinacharya ningalkku yochikkunnillengil mattonnu thiranjedukkuka. Athalla athu yojikkunnu enkil athu thanne thudaruka. Onno rando divasam kooduthal vyayamam cheyyunnathineekkal nallathu 2 divasam kooduthal vishramikkunnathaanu.

 

SUPERCOMPENSATION

Supercompensation ennaal nammude shareethinu vyayamathinu sheshamulla punapraapthikulla kazhivaanu, ithu pinneedulla vyayamathil ninnulla budhimuttukale tharanam cheyyan sahayikkunnu. Vyayamathinte samayathulla budhimuttintinte parinamam aanu mamsa peshikalkku sambhavikkunna kedupadukal. Ithu ningalude shareerathe urappillaathathum thalarnnathum aaki maattunnu. Athu kondu thanne vyayamathinu shesham munganana kodukkeendath thalarchayum pirimurukkavum illathaakkuka ennathinu aanu. Shareerathinu vyayamam labhikkuka aanenkil maathramey shareerathinte kedu paadukal theerkkunna pravarthi nadakkukayullu. Ithu kedu padu sambavicha mamsa peshikal kooduthal bhalavum drudathayum ullathu aakkunnu. Supercompensation ennathu poshakaaharam, vyayamam , punapraapthi ennivayude samyojanam aanu.

Overtraining syndrome marikadakkunnathu eluppamaanu. Vyayamathinu onno rando azhcha ozhivu kodukkuka. Ithu shareerathinte aarogyam veendedukkuvan upakarikkum.

 

SUPERCOMPENSATION NADAKKAATHE IRIKKAANULLA KAARANANGAL

Supercompenation nadakkaathe irikkanulla kaarangal palappoozhum palathanu, avayanu thazhe koduthirikkunnath:

  1. Kooduthal frequencyum kaaladhairgyavum ulla vyayamam
  2. Shareerathinu labhikkunna poshakangalude aparyaapthi
  3. Vishramathinulla divasangalodulla avaganana
  4. Punapraapthikkulla samayam labhikkaathe varuka
  5. Supercompensation prakriya purthiyaakkathe vyaayamam veendum arambikkuka
  6. Pirimurukkam
  7. Theevramaya vyayamathinte abhaavam

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