7 Best Things You Should Do After Workout | Get Fast Recovery and Muscle Gain |

7 Best Things You Should Do After Workout | Get Fast Recovery and Muscle Gain |

Hello guys kaise ho aap sabhi asha karta hu aap sabhi ache hoge ek naye topic ke sath apke samne fir hazir hu aaj hum charcha karege ki kon se asi bate hain jinka dhiyan rakha jana chaiye post workout me matlab kin kin bato ka exercise karne ke baad dhiyan rakhna jaruri hain jisse ki apki recovery better hogi muscle building process me apko help milegi even in bato ka dhiyan rakhna jaruri hain apke general fitness ke liye apko pta hi hain ki general fitness ke liye diet or supplements ka dhiyan rakhna jaruri hain per hum me se kuch logo ye bate ignore kar dete hain jiski wajah se wo apne goals achieve nhi kar pate per ye bate utni hi jaruri hain jitni ki diet or exercise toh aaj ke blog me main apke sath share karuga 7 asi bate jinka apko exercise karne ke baad jarur dhiyan rakhna chaiye.

1. COLD SHOWER :- Pahli baat jo ki apko post workout dhiyan rakhni chaiye wo hain taking cold shower matlab exercise karne ke baad apko thande pani se nahna chaiye ab apko lagega ki ye kitni choti baat hain thande pani se nahna exercise ke baad per iske bhoht jada benefit hote hain jaise ki ye apka lactic acid remove karne me help karta hain jisse ki apka muscle bhoht better tarike se recover karta hain ye apki muscle ki inflammation ko kam karta hain jiski wajah se next din aap gym me better perform kar pate ho aap me se bhoht sare logo ne dekha hoga ki kuch athletes exercise karne ke baad ice chilled water me baithte hain 10 se 15 minutes ke liye taki achi recovery ho paye per humme se bhoht sare logo ke pass wo facility available nhi hain iss liye exercise ke baad thande pani se nahna samajdari hain ye apke nervous system ke liye beneficial hain apke mood ko acha rakhta hain or apki sleep quality ko bhi improve karta hain infact kuch study me asa bhi paya gya hain ki thande pani se nahne se apke white blood cell ke production better hoti hain or white blood cells humari immunity ko strong bnate hain toh next time aap exercise karne ke baad thande pani se jarur nahye bus ek baat ka dhiyan rakhe ki exercise karne ke baad ek dum se na nahye 10 se 15 minutes ka gap rakhe.

2. STRETCHING AND FORM ROLLING :- Dusri jaruri baat jo ki apko exercise ke baad jarur karni chaiye wo hain stretching and form rolling maine bhoht sare logo ko dekha hain ki exercise ke baad wo ussi samay gym se chale jate hain next time asa na kare aap exercise ke baad 10 se 15 minutes stretching ya fir form rolling jarur kare stretching karne se apke muscle ki flexibility improve hoti hain muscle ki soreness kafi kafi thik ho jati hain or apke injury ke chances bhi kam ho jate hain bus apko itna dhiyan rakhna hain ki apko static stretching karni hain asan sabdo me kah jaye toh jab aap ek muscle ko maximum stretch karne ke baad kuch second tak hold rakhte ho usko bolte hain static stretching jo ki apko exercise ke baad karni chaiye isse apka muscle bhoht hi better tarike se recover karta hain iske sath sath aap form rolling bhi kar sakte ho form rolling karne se apke body  me blood flow badhta hain or apke muscle tissue ko better oxygen supply milti hain jiski wajah se apka muscle jaldi recover karta hain infact form rolling karne se apko back pain me bhi relief milta hai bus form rolling karte hue apko itna dhiyan rakhna hain ki apko apne joint ko safe rakhna hain matlab apko apne joints per form roll nhi karna hain matlab elbow, knees, ankle etc aap muscle ke upper hi form ko roll kare or jah per jada soreness ho wah pe aap kuch second ke liye hold kar sakte ho toh exercise ke baad ya toh stretching ya fir form rolling jarur kare.

3. HAVING CREATINE :- Ye point jo aap exercise ke baad dhiyan rakh sakte ho main apko kafi bar bta chukka hu dusre blogs me creatine ek most research supplement hain apki muscle building and strength building ke liye per agar 5 gram creatine post workout liya jaye toh ye apki muscle ki sourness ko thik karta hain or exercise se hue damages ko repair karta hain waise toh aap creatine ko aap din me kabhi bhi istmal kar sakte hain per ek study me asa paya gya hain ki agar creatine ko post workout istmal kiya jaye toh ye apki body composition or apki performance ko bhoht better tarike se improve karta hain toh agar aap creatine ka sevan karte ho toh usko exercise ke baad istmal karna shuru karo.

4. HAVING PROTEIN POST WORKOUT :- Bus apko itna dhiyan rakhna hain ki apko exercise ke baad fast digestive proteins lena hain kyu ki exercise se apke muscle tissue break down hote hain unko aap jitna jaldi repair karte ho wo apki muscle growth ke liye beneficial hote hain iss liye whey protein ek acha option hain kyu ki wo bhoht jaldi digest ho jata hain aminos apki blood stream me mix ho kar apke muscle ko jaldi repair karta hain toh yani exercise ke baad aap ek scoop whey protein jarur consume kare aaj kal bhoht log plant based protein pite hain jo ki equal good hota hain.

5. HYDRATION :- Apko hydration per bhi dhiyan dena chaiye waise toh apko din bhar pani pite rahna chaiye lekin exercise ke samay me sweating jab hoti hain apko use aap kafi water lose karte ho jisko replenish karna jaruri hain agar apki body dehydrated rahi toh apki muscle growth hamper hogi kyu ki dehydration ki wajah se apka muscle protein break down jada hoga or muscle protein synthesis kam hoga itna toh aap sab ko pta hi hoga ki dehydration ki wajah se apke muscle cramps karte hain ek study me asa bhi paya gya hain ki dehydration ki wajah se apke testosterone level kam ho jate hain or apke cortisol level badh jate hain toh exercise ke baad aap 1 se 2 glass pani jarur piye.

6. HAVING CARBOHYDRATES POST WORKOUT :- Ye point bhoht jada important hain jis tarike se exercise ke baad protein ka khana jaruri hain ussi tarike se carbohydrates bhi bhoht jaruri hain post workout jab aap workout karte ho toh aap glycogen deplete kar lete ho or carbohydrates usko replenish karne ke kam ati hain bus apko wisely choose karna hain kyu ki jitna jaldi aap depleted glycogen ko replenish karoge apke liye utna acha hoga toh matlab exercise ke baad apko fast digestive carbs ka istmal karna chaiye jaise potato, white rice, etc yani exercise ke baad carbohydrates or protein ka 3:1 ratio me ek sath khana akalmandi hain infact agar aap protein and carbohydrates ko ek hi samay per khate ho glycogen synthesis bhi better hota hain.

7. LOG YOUR WORKOUT :- Ab baat karte hain hum apne last point ki jo ki hain log your workout agar simple bhasa me samjau toh apko exercise karte hue ya karne ke baad kahi na kahi note down karna chaiye ki apne kon se exercise ki hain kitna weight lift kiya or kitne repetition kiye toh aap week toh week apni progress monitor kar pao or ye check kar pao ki aapki performance badhi ya nhi toh aap apne aap ko challenge kar pao kisi bhi fitness goal ko achieve karne ke liye apko apni progress ko monitor karna jaruri hain or aap kahi per bhi apna workout likh lete ho toh apke liye monitor karna asan ho jata hain or agar usme aap dekh rahe ho ki apki picking capacity badh rahi hain toh matlab apka muscle badh rah hain or jo log weight loss yani fat loss karna chahte hain wo weight machine per chadh kar apni progress measure na kare kahi na kahi aap likh kar rakhe ki kya apke inches kam ho rahe hain ya nhi specially apni waist measure kare agar wok am ho rahi hain toh matlab aap right track per ho apka body fat kam ho rah hain.

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