Table of Contents

Kasancewa cikin wasan paintball mai tsawo shine kwarewar da ke motsa jikinka da tunaninka zuwa iyakarsa. Bayan awanni na gudu, gujewa, jingina, da harbi, tsokoki suna gajiya, haɗin gwiwa na iya ciwo, kuma tanadin makamashi yana gudana a cikin komai. Farfadowa da hutawa ba su da kyausu ne abubuwan da suka dace na kowane mai kunnawa mai mahimmanci. Ba tare da yin niyya ba, kuna fuskantar haɗarin rauni, rage aikin a wasanni na gaba, da jinkirin dawowa zuwa saman tsari. Wannan jagorar mai zurfi ya ƙunshi hanyoyin da suka fi dacewa na dawowa da hutawa bayan zaman paintball mai tsanani, yana taimaka muku dawo da sauri da ƙarfi.

Muhimmancin Fitar da Yanayin Bayan Wasan

Farfadowa shine tsarin da jikinka ke gyara kayan, ya sake cika ajiyar makamashi, kuma ya dawo cikin yanayin homeostasis bayan ƙoƙari. A cikin wasan paintball mai tsawo, kuna ci gaba da yin gajeren motsi mai ƙarfi, galibi a cikin matsayi mai banƙyama. Wannan haɗin yana ƙarfafa tsokoki, jijiyoyin zuciya, da tsarin jijiya. Rashin kulawa da farfadowa na iya haifar da gajiya mai tsawo, ciwon ciwon jiki, da haɗarin raunin tsoka da ƙwayoyin tsoka. Baya ga dawo da jiki, farfadowa mai kyau kuma yana share hazo na tunani da kuma kara fahimtar yanayin ku don wasan na gaba.

Yin aiki da kyau a wasan Paintball yana nuna ka'idodin da 'yan wasa ke amfani da su a wasu wasanni masu ƙalubale. A cewar Kwalejin Nazarin Wasanni ta Amirka, dawo da bayan motsa jiki ya kamata ya magance sake ruwa, sake gina glycogen, gyaran tsoka, da kuma shakatawa na jijiyoyi.

Ka Yi Amfani da Hanyar da Ta Dace

Yadda Za Ka Fahimci Rashin Ruwanka Sa'ad da kake Yin Paintball

Wasan Paintball galibi yakan ɗauki awanni da yawa, musamman wasan kwaikwayo ko gasa tare da zaman baya zuwa baya. A cikin yanayi mai matsakaici zuwa zafi, zaku iya rasa lita ɗaya zuwa biyu na gumi a kowace awa. Wannan asarar ruwa yana rage yawan jini, yana rage yanayin zafin jiki, kuma yana lalata aikin tsoka. Ko da ɗanɗano na rashin ruwa (1-2% asarar nauyi na jiki) na iya shafar lokacin amsawa da yanke shawara.

Bayan ruwa mai sauƙi, nau'in ruwa da lokacin shan ruwa. Rashin daidaituwa na lantarki daga yawan gumi na iya haifar da ƙwayar tsoka, gajiya, da kuma warkewa. Gane alamun farko na rashin ruwa - ƙishirwa, bushewar baki, fitsari mai duhu, ko ciwon kai - yana taimaka maka ka yi aiki kafin ka rage aikinka.

Mafi Kyawun Ayyuka don Sake Ruwa

Fara sake ruwa nan da nan bayan wasan ya ƙare. Ruwa shine zaɓin ku na farko, amma don wasanni da suka wuce minti 90, abin sha na lantarki na iya zama mafi inganci. Electrolytes musamman sodium, potassium, da magnesium an rasa a cikin gumi kuma suna buƙatar maye gurbin don hana cramping da dawo da siginar jijiya mai kyau. nemi abin sha tare da kimanin 20-30 grams na carbohydrate a kowace hidima don sake farawa da sake cika glycogen. Guji abubuwan sha masu yawan wasanni masu yawan sukari waɗanda zasu iya haifar da ƙaruwar sukari a cikin jini; maimakon haka, zaɓi magungunan da ke da daidaitaccen electrolytes.

Ka sha a hankali a cikin sa'a ta farko bayan wasa. Ka yi ƙoƙari ka sha lita 1.5 na ruwa don kowane kilogram na asarar nauyi (nauyin kafin da bayan wasa hanya ce mai kyau don auna bukatar ruwa). Ci gaba da shan ruwa ko abin sha na lantarki a sauran rana. Ka guji shan giya sosai, domin yana aiki a matsayin mai diuretic kuma yana hana sakin hormone na dawowa. Hakazalika, abubuwan sha masu dauke da maganin kafeyin a cikin adadi mai yawa na iya samun sakamako mai sauƙi na diuretic.

Haɗin waje: Kwalejin Likitancin Wasanni ta Amurka ta Bayyana cikakkun jagororin kan sake ruwa bayan motsa jiki.

Abincin da Zai Taimaka Maka Ka Warke

Fitawar Samun dama

Nan da nan bayan motsa jiki, tsokoki suna shirye don sha abubuwan gina jiki. Tsakanin lokacin da aka yi motsa jiki, ana amfani da su don cin abinci mai gina jiki.

Abubuwan da ke da muhimmanci na abinci mai gina jiki

Protein yana da mahimmanci don gyara ƙananan hawaye a cikin ƙwayoyin tsoka. Ka yi niyyar samun 20-30 grams na furotin mai inganci a cikin sa'a ta farko. Misalai sun haɗa da shake furotin, ƙirjin kaza, yogurt na Girka, ko qwai. Ana ɗaukar kwayar furotin na whey da sauri, yayin da casein ke samar da jinkirin sakin don dawo da dare. Carbohydrates suna sake cika shagunan glycogen. Zaɓi carbs masu rikitarwa kamar dankali mai zaki, shinkafa ruwan kasa, ko quinoa, haɗe tare da carbs (ya'yan itace) don saurin sha.

Wani samfurin abinci bayan zane: kaza mai gasa tare da kayan lambu da aka gasa, wani gefen quinoa, da banana. Don zaɓi mai sauri, haɗu da furotin foda tare da madara ko madarar almond, ɗan ɗan ɗan farin ciki, da berries. Guji yawan abinci mai cike da sukari, saboda suna iya haifar da lalacewar makamashi da kuma inganta kumburi.

Abubuwan da Za Su Ƙara

Idan abincinku yana da kyau, abinci mai kyau ya fi kyau. Duk da haka, wasu kari na iya taimakawa farfadowa: FLT:0 wanda ke keɓe furotin furotin don saurin sha, flt: 2 amino acid (BCAAs) don rage ciwon tsoka, da omega-3 mai acid don tasirin rigakafin kumburi. Creatine monohydrate na iya taimakawa tare da maimaita aikin sprint a wasanni na gaba. Koyaushe tuntuɓi ƙwararren likita kafin fara kari, kuma ka lura cewa inganci da tsarki sun bambanta ta hanyar alama.

Haɗin waje: Akademin Gina Jiki da Abinci yana ba da jagora mai tushe akan abinci mai gina jiki da abinci mai warkewa.

Ka Yi Tsawa Kuma Ka Wartsake

Me Ya Sa Rashin Ƙarfafawa Yake da Muhimmanci

Kashewa ba zato ba tsammani bayan wasan mai ƙarfi na iya haifar da haɗuwa da jini, da wartsakewa, da kuma ƙaruwa cikin tsokoki. Gajeren sanyi na minti 5-10 tafiya a hankali mai sauƙi wanda aka bi ta da motsa jiki mai sauƙi taimaka rage bugun zuciya da kuma tsabtace ɓarnatar da ƙwayar tsoka daga tsokoki. Wannan kuma yana rage tsanani na jinkirin farawa na tsoka (DOMS) a cikin kwanaki masu zuwa.

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙ

Paintball yana buƙatar motsi na jiki na ƙasa, ƙarfin jiki na sama ( riƙe da mai nuna alama, niyya), da ƙarfin ƙarfin juyawa. Bayan sanyaya, yi tsayayyen tsawo (ku riƙe sakan 20-30 kowannensu) mai da hankali kan:

  • Quadriceps: Tsawon tsaye na hudu, yana riƙe da gwiwoyi kusa da juna.
  • Hamstrings: Zama ko tsaye hamstring stretch, kauce wa zagaye da baya.
  • Hip flexors: Lunge stretch (yin gwiwa) tare da karamin karkatar da kwatangwalo don zurfafa shimfiɗa.
  • Ƙananan baya: Yaro s posture (yoga) ko gwiwa-da-kumbura a ƙasa.
  • Kankara da kirji: Kankara ta ƙofar kirji, sandar hannu-kankara don posterior deltoids.
  • ] wuyansa: Kayan gefe mai laushi da juyawa, riƙe kowane gefe ba tare da yin rawar jiki ba.

Ka haɗa kumfa a cikin mirgina kafin ka miƙa don sakin abubuwan da ke jawowa. Yi mirgina a hankali a kan bijimai, ƙuƙwalwa, ƙuƙwalwa, da kuma saman baya, yana tsayawa a wurare masu laushi na tsawon sakan 30. Wannan sakin kansa yana rage ciwo da inganta motsi. Don zurfin aiki, yi amfani da ƙwallon lacrosse a kan ƙuƙwalwa da kafadu.

Lokacin Da Za Ka Yi Tsaftacewa

Ƙarƙashin motsa jiki (misali, tafiya lunges, kafa swing, torso twists) shine mafi kyau kafin wasan; tsayayyen tsawaitawa yana da kyau bayan motsa jiki lokacin da tsokoki ke dumi. Guji tsalle ko tsalle-tsalle, saboda wannan na iya janyewar da aka gaji.

Hutu da Barci

Tushen Farfadowa

Babu tsarin farfadowa da kyau ba tare da bacci mai inganci ba. A lokacin bacci mai zurfi (bacin saurin raƙuman ruwa), jikinka yana sakin hormone na girma, wanda ke motsa gyaran tsoka da sake farfadowa na hanji kai tsaye. Bugu da ƙari, bacci yana ƙarfafa ilmantarwa ta motsi da ƙwaƙwalwar ƙwaƙwalwar takardamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamamama

Nasihu Game da Lafiya don Masu Yin Kwallon Kafa

  • Tsarin lokaci mai daidaituwa: Ka tafi gado ka farka a lokaci guda, har ma a karshen mako, don kafa saurin rayuwarka.
  • FLT:0: Cool, dakin duhu: FLT: 1 Ka kiyaye zafin jiki na ɗakin kwana tsakanin 6067 ° F (1519 ° C). Yi amfani da labule mai duhu da na'urar farin amo idan ya cancanta.
  • Ƙuntataccen lokacin allo: Hasken shuɗi daga wayoyi, kwamfutoci, da talabijin yana hana melatonin. Dakatar da amfani da allo aƙalla minti 30-60 kafin kwanciya. Yi la'akari da tabarau masu toshe haske idan amfani da dare ba makawa.
  • Ka guji abubuwan motsa jiki: Babu maganin kafeyin bayan 2-3 PM. barasa yana lalata bacci na REM, don haka kiyaye amfani da ƙarancin bayan wasan. Nicotine kuma yana lalata ingancin bacci.
  • Rukunin iska: Kayan karatu mai sauƙi, shimfiɗa mai laushi, ko wanka mai dumi (tare da gishirin Epsom don ƙarin sakin tsoka) yana ba da siginar jikinka don shirya hutu.

Idan kana jin zafi sa'ad da ka farka, ka yi tafiya a kusa da safe ko kuma ka yi yoga mai sauƙi don ka ƙarfafa jini kuma ka rage tauri.

Haɗin waje: Gidauniyar Barci na FLT:0 tana ba da cikakkun shawarwari kan inganta bacci don dawo da wasanni.

Yin Gyara da Kula da Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin Ƙwayoyin

Ƙarfafawa da Tawali'u

Cikakken hutawa na iya sau da yawa hana murmurewa ta hanyar barin tsokoki su yi tauri. Yin motsa jiki mai sauƙi mai ƙarancin ƙarfi wanda aka yi a rana bayan wasan yana haɓaka sake zagayowar jini, yana rage ɓarnatar da sinadarai, kuma yana rage ciwo. Zaɓuɓɓukan da suka dace sun haɗa da tafiya na minti 20-30, yin keke mai sauƙi a cikin kwanciyar hankali, ko iyo. Ya kamata ƙarfin ya kasance mai sauƙi don ku iya gudanar da tattaunawa ba tare da damuwa ba.

Yin Masaji da Fusawa

Masanin motsa jiki na iya karya adhesions kuma ya kwantar da hankalin tsarin jijiya. Idan baku da damar zuwa likitanci, yin masaji na yau da kullun tare da kwalliyar kumfa ko kwallon lacrosse yana da tasiri sosai. Mai da hankali kan ƙafafu (musamman 'yan maraƙi da hamstrings), glutes, da baya. Don abubuwan da ke haifar da rauni a kafadu (yawanci daga riƙe alamar), ƙwallon tennis a kan bango yana yin abubuwan al'ajabi. Ku ciyar da aƙalla minti 10 kuna motsawa ta kowace babbar ƙungiya ta tsoka, ta amfani da jinkirin, motsi mai sarrafawa.

Maganin Hutu da Farin Ciki

FLT:0 Cold therapy (kwancen kankara, kunshin sanyi) yana rage kumburi da kuma kwantar da wuraren da ke ciwo. Aiwatar da shi a cikin minti 30 bayan kammala wasan na mintuna 10-15. Kada ku taɓa amfani da kankara kai tsaye a fatayi amfani da toshe.

Warkewa da Kuma Shirye-shiryen Zuciya

Paintball yana da nauyi a hankali kamar yadda yake a zahiri. Kula da hankali mai ƙarfi a lokacin wasa mai tsawo yana ƙarancin albarkatun fahimta, yana haifar da gajiya ta tunani.

  • Ka dauki lokaci don yin tattaunawa da abokan aiki don tattauna dabarun da kuma raba abubuwan da suka fi muhimmanci. Wannan yana ƙarfafa koyo kuma yana rage damuwa.
  • Ka yi wani abin sha'awa da ba ya da alaƙa da wasan zane-zane, kamar karantawa, sauraron kiɗa, ko kuma fita waje.
  • Ka yi amfani da hankali ko kuma ka yi numfashi mai zurfi na minti 5 zuwa 10 don ka rage yawan cortisol.
  • Ka yi nazarin bidiyon (idan akwai) da kwanciyar hankali, ba tare da yin sūkar kanka ba, don ka koya.
  • Ka rubuta gajeren labari game da wasan da ya tafi da kyau, abin da za ka inganta don sauke nauyin ilimin.

Sau da yawa ana yin watsi da dawo da hankali, amma yana da muhimmanci don a ci gaba da yin wasa da kuma yin wasanni na dogon lokaci.

Ƙarin Nasihu don Saurin Warkewa

  • Yi wanka na bambanci: Yi maye gurbin ruwan dumi da sanyi kowane dakika 30 na sake zagayowar 3-5 don inganta sake zagayowar da rage ciwon tsoka.
  • Fata riguna masu matsawa: Flat na matsawa ko hannayen riga na iya rage jin zafi na tsoka da taimakawa zubar da lymphatic. Sanya su na 'yan sa'o'i bayan wasa ko cikin dare. Bincike ya nuna sakamako mai gauraye, amma yawancin' yan wasa sun ba da rahoton fa'idodi na mutum.
  • Ka guji shan giya nan da nan bayan:FLT:1 Alcohol ya ɓace, yana lalata sinadarin furotin, kuma yana lalata barci. Ƙuntata ko tsallake barasa a ranakun wasa. Idan ka sha, ka sake yin ruwa sosai da farko.
  • Ci gaba da samun ruwa a duk tsawon rana: Kada ku sha ruwa kawai bayan ruwan tsotsa a kai a kai na awanni 24-48 bayan wasan. Bincika launi na fitsari; launin rawaya mai launin rawaya yana nuna isasshen ruwa.
  • FLT:0]]Gwajiyar kayan aikinka: Yayin da kake hutawa, bincika alamar paintball, abin rufe fuska, da sauran kayan aikinka. Tsarin tsabtace mai santsi yana haɗa tunanin dawowa da shirye-shiryen gaba. Wannan kuma yana hana matsalolin inji a wasanku na gaba.
  • Idan kana jin zafi mai zafi (ba kawai ciwo ba), ba kanka karin ranar hutawa. Turawa ta hanyar rauni na iya sa ka gefe na makonni. Yi amfani da hanyar RICE (Hutu, Ice, Compression, Elevation) don nau'ikan cututtuka masu tsanani.

Haɗin waje: Ƙungiyar Ƙasa ta Ƙasa da Ƙarfafawa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙasa ta Ƙ

Dabarun Da Za Su Iya Taimaka Maka Ka Dawo da Kwanciyar Rai

Ga 'yan wasa da ke yin gasa sau da yawa a mako-mako ko ma a kullumsamar da mako-mako na motsa jiki na yau da kullum zai iya hana yin motsa jiki. Kowane makonni 4-6, rage yawan aiki da ƙarfinsa da kashi 50% don ba da damar cikakken farfadowa na tsarin. Cross-training a ranakun da ba a yi ba (misali, iyo, yoga) yana haɓaka jimiri da sassauƙa ba tare da maimaitawa ba.

Ƙarshen

Bayan wasan wasan paintball mai ban mamaki inda kuka zame ta cikin bunkers, kuna sadarwa tare da abokan aikinku, kuma wataƙila kun kawar da wasu abokan adawarku. Jikinku ya cancanci kulawa da gangan. Ta hanyar fifita hydration, ciyar da abinci mai gina jiki, shimfiɗa hankali, barci mai zurfi, da shiga cikin farfadowa mai aiki, kun shirya matakai don warkarwa da sauri da kuma ingantaccen aiki a wasanku na gaba. Farfadowa ba tunani ne mai aiki ba; yana da wani ɓangare na tsarin horo. Aiwatar da waɗannan dabarun koyaushe, kuma ba za ku ji daɗi kawai bayan dogon wasa ba amma har ma ku haɓaka wasanku a cikin dogon lokaci.

Ka tuna, kowane dan wasa yana da bukatu daban-daban. Ka yi gwaji tare da fasahohi daban-daban don gano abin da ya fi dacewa da kai. Ka kasance a kan siginar jikinka, kuma ka ci gaba da yin nishaɗi a filin wasa.