5 MISTAKES You Do AFTER WORKOUT ||
Hello guys kaise ho umeed karta hu aap ache hoge aaj fir main ek naye topic ke sath hajir hu dosto aaj jo main apke liye topic le kar aya hu wo bhoht hi important hai aaj baat karne wale hai hum post workout ki yaniki after workout jo apko karni hi chaiye jiski wajah se apki recovery hai wo improve hoti hai apki muscle building strength building wo badti hai sath hi sath aap injury free rahte hai guys ye samjna bhoht hi jaruri hai ki workout ko effective bnane ke liye sirf pre-workout or post workout me ki gai chize hi important nhi hoti pure din bhar me aap kya kar rhe hai aap din bhar kya kha rahe ho kis tariks se rest le rahe ho kya kya chize suppliment le rahe ho bhoht sari chize matter karti hai toh guys ab badte hai apni information ki taraf apka samay khrab kiye bina aap ye blog pura padhoge toh apko puri jankari milegi jo guys apke kafi kam ayegi.
- Static Stretch & Foam Rolling :- after workout apko kya karna chaiye usme sabse pahli chiz ati hai apki stretching static stretching and foam rolling ab ye 2 chize asi hai na ki thik workout weight training khatam karte hi pahli chiz jo aap karoge wo hai stretching and foam rolling ab stretching yah per ki jati hai static stretching isme jab aap stretching karte ho toh us particular stretch ko hold karte ho 10 se 15 sec ke liye ya fir 20 sec ke liye iska mean purpose ye hota hai ki kisi bho position ko jab aap hold karte hai stretch karte hai toh wah per jo tension hai stress hai tightness hai wo apki release hoti hai apka muscle relax hota hai sath hi sath apka blood circulation hai wo bhi or badhta hai apke muscle ke upper ek trah ki parat hoti hai ek lair hoti hai jisse muscle ko jodh kar rakha jata hai jo single muscle fibre hote hai usko jodha jata hai wo apke stretch hota hai iss muscle jada grow kar pata hai iske sath sath ek important chiz apki flexibility mobility matlab apke joint ki jo mobility hai apke joint jaise kam karte hai unki jo mobility hai wo bhi badti hai jab aap ek particular stretch ko hold karte ho tab apke joints bhi ek particular position me hote hai mobility increase hoti hai jiski wajah se range of motion badta hai guys range of motion bhoht jaruri hota hai kafi sare logo ki anchor me mobility nhi hoti hips me nhi hoti squats thik se nhi kar pate deadlift nhi kar pate shoulder me mobility nhi hoti kisi trah ke shoulder moment perform nhi kar pate dikkat hoti hai dard hota hai toh ye static stretch apki joint ki mobility bhi badate hai apko jada range of motion dete hai uske sath sath muscle ki flexibility apke joints ke sath sath apka muscle bhi flexible banta hai jada stretch karne ki wajah se muscle me flexibility badti hai foam roliing ki agar main baat karu toh ye apne aap me hi anokha aap kah sakte hai ki static stretching or dynamic stretching dono ka hi part hai foam rolling karne se jo apka deep muscle hai wo apka stress release hoti hai wah blood circulation badta hai sath sath fascia bhi stretch hote hai kahi na kahi apko pre workout or post workout dono me hi iska benefit dekhne ko milega.
- Contrast Water Therapy :- guys dusra important point ata hai jo apko workout ke baad perform karna chaiye jisse jo apka recovery level hai wo jada badega wo hai apka contrast water therapy kya hota hai ye isme aap cold water or hot water ko use karte hai ek ke baad ek iski wajah se kya hota hai apke blood ka jo ana jana hai wo chance hota hai kaise sab se pahli chiz jo aap use karte ho wo cold water shower 5 ya 10 mint wait karne ke baad jab aap cold water shower lete usme kya hota hai ki ek tarika ka vasoconstriction hota hai yaniki apke jo blood ki kosikaye hoti hai wo small ho jati hai contract ho jati hai small ho jati hai iske baad jab aap cold water shower ke ek dum baad aap hot water shower lete hai matlab 2 mint ke baad uske baad jo opposite chiz hoti hai usko kahte hai vasodilation jo ki kosikaye hoti hai wo wapis se khulti hai khulna band hona tight hona iske wajah se jo apka circulation hai apka jo circulatory system hai wo improve hota hai apke blood ki supply bhoht tez hoti hai internal organs me sath hi sath apke muscle cells me jiski wajah se apki jo nutrient supply hai oxygen supply hai wo bhi improve hoti hai apki body me training karne ki wajah se fatigue level badne ki wajah se apka jo lactic acid hai wo jada build up hone lagta hai jab aap iss tarike se hot shower or cold shower ek ke baad ek perform karte ho toh apka apko jo lactic acid hai wo bhi reduced hota hai dhire dhire or apke jo soreness hai wo bhi kam hoti hai sath hi sath apki injury matlab apko agar kisi trah ki injury ho jaye ya swelling aa jaye toh us time per bhi jadatar sports man jitne bhi athletes hai training ki wajah se ya workout ki wajah se ya fir perform karne ke baad muscle soreness body me aa jati hai lactic acid badh jata hai toh ye hot shower or cold shower ka ye technique hai yaniki contrast water therapy iska istmaal karte hai taki jaldi recovery ho or wapis se wo perform kar paye sath hi sath kafi sare logo ke liye ye safe hai lekin kuch logo ke liye jinka heart related issue hai medical condition hai unke liye ye chize direct nhi ki jati.
- Coconut Water :- ye point bhoht important jo apko post workout me karna hai wo hai nutrition ab isme sab se pahli chiz aap kya kar sakte ho ek bhoht acha drink ata hai jisko hum kahte hai coconut water ab ye water asa hai na ki isme apke bhoht sare electrolytes present hote hai wo bhi ache level per jaise ki magnesium,zinc,potassium bhoht hi high level me present hota hai jab workout training ki jati hai tab apki energy inki wajah se bhi drop hoti hai ki apki body me se electrolytes sweating ki jariye nikal jate hai bhoht jada matra me toh aap sab se pahli chiz coconut water ka istmal karoge workout ke baad toh ye bhoht hi beneficial rahta hai apke liye plus ye low calorie drink hai matlab agar aap 240ml drink loge coconut water toh usme apko 50 ya 60 se jada calorie usme nhi milegi apko.
- Protein :- matlab post workout workout khatam karne ke baad aapko shower lene ke baad apko protein lena hi lena hai ab kis trah ka protein aap le sakte ho bhoht sari variety hai kuch log protein powder lete hai kuch log normal food khate hai kisi bhi trah ka protein source jo fast digesting ho fast absorbing ho wo apko lena hai ab isse benefit kya hota hai uske bare me btata hu apka jo muscle tuta hai workout karne ke baad uska process chalu ho jaye usko repair karne ka or usko grow karna ka process jaldi se jaldi chalu ho paye amino acid apke muscle tak poche yaniki apke system me poche or muscle repair or build ho paye iske liye apko workout ke baad protein chaiye hota hai halaki aap din bhar me kitna protein le rahe ho usper bhi chize depend karti hai sirf post workout protein lene se kam nhi chalega din bhar lena hai apko or wo bhi utni matra me jo apki required amount hai yaniki apki micro ke hisab se jitni bhi apko jarurt hai utna lena hai lekin post workout me lene se bhi apko acha result milta hai kis trah ka protein le sakte hai aap jaise ki whey protein agar aap whey protein nhi lena chahte ho toh aap egg white le sakte hai wo bhi fast absorbing hai vegetarian ho ye sab chize nhi le sakte toh aap yah per soya chunks bhi consume kar sakte ho toh guys option hai soya chunks me apko sirf protein hi nhi sath me carbohydrates bhi milege.
- Carbohydrates Fast Absorbing :- ab guys jab body training karti hai toh wah sirf amino acid ki jarurt nhi padti usko post workout me body ko carbohydrates energy ki bhi jarurt padti hai ki during training or usse pahle bhi aap pura din energy hi istmal kar rahe ho glucose hi burn kar rahe ho toh iss liye apko apni diet me carbohydrates add karne chaiye wo bhi ase jo fast absorb ho jaye jo jaldi glucose de apko jaise fruits isme apko fast diggesting carbohydrates milte hai jaise ki banana,apple,dates bhoht hi fast diggesting or bhoht hi healthy hote hai high potassium electrolyte toh ye bhoht hi important chiz hai jo apke system me pochte hai na sirf apko energy milte hai or baki micronutrients bhi milte hai agar aap fruits consume nhi kar paa rahe ho toh aap iske jagah per potato bhi le sakte hai white rice le sakte ho kafi sare log rice cake bhi khate hai depend karta hai aap kon sa source kha rahe ho aap koi bhi ek acha source select karke protein ke sath adjust kar sakte ho.
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