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7 yếu tố tránh dị hóa cơ bắp
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Đồng hóa và dị hóa cơ bắp là gì hiểu 1 cách nôm na dễ hiểu nhất đó là “Cơ bắp phát triển” “Mất cơ bắp”. Tại sao cơ thể lại có hai tình trạng này ? 2 giai đoạn này xảy ra khi tập luyện, ăn uống và nghỉ ngơi. 3 yếu tố trên mấu chốt quyết định của 2 giai đoạn. Dưới đây là bảy bước cơ bản giúp ngăn chặn quá trình dị hóa cơ bắp.
Yếu tố 1: Luyện tập theo một lịch trình và mức tạ hợp lý: Một lịch tập hợp lý không lặp đi lặp lại quá nhiều cũng là một biện pháp tránh dị hóa cơ bắp. Với lịch tập sắp xếp các nhóm cơ tập quá nhiều trong một tuần, hoặc một ngày sẻ khiến cơ bắp sử dụng hết năng lượng từ nhóm cơ, khiến bạn sẻ mất cơ, chai cơ…
Yếu tố 2 : Ăn tinh bột phức tạp sau khi thức dậy, trước khi tập: Ăn một lượng carbohydrate phức tạp vào buổi sáng sau khi bạn thức dậy, trước khi tập (kể cả các bài tập tim mạch). Nếu cơ thể bạn đang thiếu carbohydrate như một nguồn năng lượng cho các bài tập, nó có thể chuyển sang protein như là một nguồn năng lượng thay thế.
Yếu tố 3: Tiêu thụ protein chất lượng sau khi tập và các bữa ăn trong ngày: Sau những buổi tập nặng cơ của bạn đang rất thèm các protein để để phục hồi và phát triển, nhanh chóng sửa chữa thiệt hại cơ bắp này, dẫn đến tăng sức mạnh cơ bắp, khối lượng, và độ nét. Nếu không có nguồn protein lúc này cơ bạn sẻ rơi vào tình trạng dị hóa nặng. Một lắc sữa protein cho ngay sau khi tập và các ngồn thực phẩm giàu protein cho các bữa ăn trong ngày là một điều tuyệt vời nhất để bạn thực hiện điều đó.
Yếu tố 4: Tiêu thụ một bữa ăn nhẹ trước khi đi ngủ: Một bữa ăn nhẹ trước khi đi ngủ giúp cơ thể bạn không bị đói trong khoảng thời gian dài. Lựa chọn tốt nhất cho thời điểm này vẫn là Casein protein, vì Casein Protein là protein chậm tiêu hóa tốt nhất và là bổ sung protein hoàn hảo để dùng trước khi đi ngủ. Vì casein mất khoảng 5-8 giờ để tiêu hóa vì vậy cơ thể bạn sẽ được cung cấp dinh dưỡng cho cơ thể và cơ bắp của bạn suốt đêm. Casein có nguồn gốc từ sữa, vì vậy nó có thể không phù hợp cho các cá nhân nhạy cảm với lactose và nó không phải là thức ăn chay.
Yếu tố 5: Ngủ ít nhất 8 giờ mỗi đêm và tránh stress: Khi bạn thiếu ngủ và kem theo sự căng thẳng làm tăng sẻ nồng độ cortiso, là một hormon làm giảm sự phát triển của cơ bắp và hạn chế testosterone.
- Bài viêt liên quan: Giấc ngủ và sự phát triển cơ bắp
Yếu tố 6: Bổ sung Dầu cá, glutamine, amino (Amino 2222, Amino 6000) cũng là những tác nhân hữu ích trong cuộc chiến chống lại sự suy giảm cơ bắp. Dầu cá có chứa axit eicosapentaenoic, hay EPA, làm giảm sự cố mô cơ. Glutamine là một acid amin chịu trách nhiệm cho sự tổng hợp protein, trong những chức năng quan trọng khác của cơ thể.
Yếu tố 7: Hạn chế bài tập tim mạch: Thực hiện bài tập tim mạch không quá 30 phút mỗi phiên và tối đa là ba buổi mỗi tuần. Tập thể dục tim mạch quá nhiều có thể thúc đẩy quá trình dị hóa cơ bắp, vì cơ thể bạn sẽ phá vỡ các mô cơ cho năng lượng trong các buổi tập dài.
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Shearer’s arrival was intended to herald a power shift at the top of the Premier League, but the mood darkened again as Newcastle and Man United renewed their rivalry in the Charity Shield. A rampant Red Devils put four past Newcastle without reply and Cantona, predictably, was at the heart of everything. (This story has not been edited by Devdiscourse staff and is auto-generated from a syndicated feed.) * Stats from Newcastle United FC’s home conceding record and Manchester United FC’s away fixtures. Youri Tielemans and Moises Caicedo have been rumoured to be on Howe’s shortlist, and Downie has now claimed that the Magpies have made contact with Manchester United to sign McTominay – ‘perhaps on loan’. Depay’s potential Premier League return would carry intrigue en masse, given his unsuccessful spell at United after completing a £25million switch in 2015. After Louis van Gaal’s 2016 exit, he followed shortly after and sealed a move to Lyon worth around £15m in January 2017.
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Vous pouvez voir la version French de BeSoccer.com. Messi receiving the Man of the Match award of La Finalissima pic.twitter.com/Cgkd1XjUWi Both teams failed to take the lead in the match after Bonucci’s header. It finished 1-1 after 90 minutes as the match heads into extra time. Anthems completed. Il Canto degli Italiani an absolute stone-cold banger as ever – up there with the very best anthems in the world. Kick-off shortly. But anything Wiese can do, Lorenzo Cannone can do! The young Italian No 8 gets over the ball after a Negri tackle and wins the turnover back. The match against perennial qualifiers Mexico may be an emotional reunion for the Albiceleste, with El Tri boss Gerardo “Tata” Martino being a former Argentina manager from Messi’s home town.
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Bitcoin was initially designed as a peer-to-peer payment method. As interest around it grew and its value increased, its use cases grew as well. Because of Bitcoin’s open-source approach, competition from other cryptocurrencies grew as well. Type above and press Enter to search. Press Esc to cancel. Bitcoin was initially designed as a peer-to-peer payment method. As interest around it grew and its value increased, its use cases grew as well. Because of Bitcoin’s open-source approach, competition from other cryptocurrencies grew as well. However, it was Bitcoin’s anonymity that popularized it as a medium of payment for dark web transactions. In 2013, the FBI seized Silk Road, a dark website, and collected 26,000 BTC in the process. Consequently, the FBI confiscated another 144,000 BTC from the founder and former owner of Silk Road, Ross Ulbricht. (Ulbricht is currently incarcerated in Tucson, AZ, at the US federal penitentiary.) That year proved to be a decisive one for Bitcoin, as the currency underwent two price bubbles in the same year, followed by a multi-year slump in price.
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