Muscles Me Bane Lactate Ko Kaise Control Kare ?
- Stay Hydrated
- Breathe Deeply
- Workout Intensity
- Stretch After Workout
- Magnesium Intake
- Fatty Acid
- Baking Soda And Water
- B Vitamins
Stay Hydrated
Lactic Acid Water Soluble Hoti Hai. Isliye Jitna Ap Water Intake Karenge Utna Aap Lactic Acid Ko Kam Krenge.
Kamse Kam 8 Se 16oz(236 Se 473ml) Water Workout Ke Phle Pina Hai And 8oz Water (236 Ml) Workout Me Har 20 Min Baad Lete Rhna Hai.
Breathe Deeply
Muscles Me Burning Sensation Hone Ka Ek Reason To Lactic Acid Hota Hai And Dusra Reason Lack Of Oxygen Ka Hota Hai. And Jab Muscles Tak Oxygen Less Amount Me Pahuchega Tab Muscles Me Lactic Acid Bnega. Nathan Adrian Apne Har Race Ke Phle Deep Breath Lete Hai Taki Unki Muscles Me Sufficient Amount Of Oxygen Rhe And Muscles Me Lactic Acid Less Bne.
Workout Intensity
Agar Swimmers Ki Work Intensity Means Repetition Krne Ki Speed Jyada Hoti Hai, Bhale Hi Wo Hand Ka Repetition Ho Ya Set Ko Lgane Ke Repetition, Dono Hi Case Me Swimmers Ki Muscles Me Lactic Acid Jyada Tezi Se Banta Hai. Isliye Swimmers Ko Speed Training Me Bhi Proper Rest Lekar Hi Repetition Krna Chahiye Taki Wo Jyada Der Tak Apne Workout Ko Kar Paye And Lactic Acid Ko Bhi Less Kar Payenge.
Workout Ke Baad Stretching Krna
Workout Ke Baad Lactic Acid, Muscles Se Lagbhag 30min Se 1hr Ke Andar Apne Aap Khtm Ho Jata Hai. Stretching Lactic Acid Ko Muscles Se Bahar Krne Me Help Karta Hai, Muscles Me Kisi Bhi Tarah Ka Burning Sensation Ko Kam Krta Hai.
- Kisi Bhi Intense Workout Ke Baad Light Stretching Hmesa Labhdayak Hoti Hai. And Massage Krte Wakt Hmesa Finger Tip Ka Use Kare.
- Stretching Krne Ka Ek Or Fayda Hoga Ki Wo Kisi Bhi Micro-Trauma Ho Bnne Se Rok Dega.
Magnesium Intake
Mineral Magnesium Body Me Energy Production Ke Liye Kafi Important Hai, Healthy Magnesium Level Hone Se Body Ke Muscles Ko Ache Amount Me Energy Milti Hai. Jisse Muscles Me Lacti Acid Ka Bnna Kam Ho Jata Hai.
Magnesium Ke Liye Swimmers: Spinach, Green Beans, Kidney Beans,Pumpkin Ke Seeds, Sesame And Sunflower Ke Seeds Ko Le Skte Hai.
Magnesium Ko Supplements Ke Through Bhi Increase Kiya Ja Skta Hai Lekin Agar Swimmers Proper Amount Me Diet Le Rhe Hai To Unko Supplement Ki Jarurat Nahi Honi Chaiye.
Fatty Acid
Fatty Acids Body Me Glucose Ko Breakdown Krne Me Kafi Help Karti Hai, Glucose Ka Breakdown Energy Production Ka Ek Essential Process Bhi Hai. Ye Lactic Acid Ko Bnne Ko Bhi Kam Krta Hai Jisse Swimmers Jyada Der Tak Apne Workout Ko Kar Skte Hai.
Baking Soda And Water
Baking Soda Ek Alkaline Substance Hai, And Ye Lactic Acid Ko Neutralize Karne Me Kafi Help Karti Hai.
- Iski Help Se Aap Apni Training Jyada Lambe Time Ke Liye Kar Payenge Kyuki Muscles Me Lactic Acid Der Me Bnega.
- Correct Quantity Ke Liye 0.3g Baking Soda Ko 120z Water Me Mila Skte Hai And Taste Ke Liye Usme Lemon Juice Bhi Mila Sakte Hai.
B Vitamins
B Vitamins, Glucose Ko Puri Body Me Transport Krti Hai, Jisse Muscles Ko Energy Milti Hai And Lactic Acid Muscles Me Less Ban Pata Hai.
- Green Vegetables, Cereals, Peas And Beans Ke Sath Protein Rich Food Jaise Fish, Eggs And Dairy Product Me B Vitamins Ka Acha Source Mil Jayega.
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