مرکز بهداشت کشوری | United States America (US)

Create: 2025-06-26 Update: 2025-07-04 04:02:20

❇️ به منظور بهبود ریکاوری و عملکرد سعی‌ کنید ۵ نکته برتر زیر را به کار بگیرید

1⃣ از ترکیب پروتئین و کربوهیدرات بعد از تمرین استفاده کنید.

2⃣ اطمینان حاصل کنید که قبل و بعد از تمرین حداقل ۲ لیوان آب مصرف می‌کنید

3⃣ به منظور کاهش سریع درد و کوفتگی عضلانی و افزایش عملکرد از ماساژ استفاده کنید.

4⃣ به منظور افزایش حداکثری عضله‌ سازی در شب قبل از خواب از پروتئین کازئین یا mpc یا از لبنیات استفاده کنید.

5⃣ در شب ۹-۸ ساعت خواب مناسب داشته باشید.

@Behdasht_iran

مرکز بهداشت کشوری

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18.1K viewsJun 26 at 11:00

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مرکز بهداشت کشوری

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❇️ به منظور بهبود ریکاوری و عملکرد سعی‌ کنید ۵ نکته برتر زیر را به کار بگیرید

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Telegram Updated: 2025-07-04 04:02:20

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