Tshawb nrhiav qhov zais zais kev noj zaub mov zoo rau kev rov zoo dua thiab txhim kho cov leeg ua haujlwm. Hnub no peb tab tom tham txog zaub mov txawv rau kev noj zaub mov zoo hauv kev tsim lub cev uas yuav pab koj nce cov leeg nqaij. Ua kom muaj zog thiab ua siab ntev thiab hlawv roj ntau dhau.
Daim ntawv qhia kom nce cov leeg nqaij
Rau qhov hnyav nce, qhov kev ua kis las zoo tshaj plaws suav nrog creatine, ZMA, arginine, thiab carbohydrates-protein co. Txhawm rau nce cov leeg nqaij, koj yuav tsum haus cov calories ntau dua li siv, thiab tseem muab lub cev nrog qhov xav tau ntawm cov protein sib xyaw.
Koj yuav tsum tau noj tsawg kawg tsib zaug hauv ib hnub thiab ob qho ntawm cov zaub mov no tuaj yeem hloov pauv nrog cov protein-carbohydrate co. Ua tsaug rau arginine thiab ZMA (zinc-magnesium-aspartame), koj tuaj yeem nce kev sib txuas ntawm cov tshuaj hormones. Los ntawm kev ntxiv creatine rau qhov sib xyaw no, koj yuav ua kom nrawm nce qhov nce.
Siv qhov kev co no tuaj yeem muab rau koj ntxiv ib nrab ib kilogram ntawm cov nqaij ntshiv nqaij txhua ob lossis peb lub lis piam, uas yog qhov txiaj ntsig zoo heev. Cia peb ua tibzoo saib ntawm lub hauv paus ntsiab lus ntawm qhov hnyav nce cocktail. Ua tsaug rau creatine, qhov ua kom muaj zog nce ntxiv, thiab cov leeg ntawm cov leeg nqaij tau ntom. ZMA pab txhawm rau nce qib ntawm txiv neej cov tshuaj hormones, thiab nrog kev pab ntawm arginine, lub cev ua ke somatotropin ntau dua thiab txhim kho cov ntshav ntws. Nyob rau hauv lem, kev sib xyaw ua ke ntawm cov carbohydrates ceev thiab cov protein whey txo qhov mob tom qab lub cev ua haujlwm siab, thiab tseem txo qis keeb kwm yav dhau los.
Kev siv cov cocktail kom tau txais qhov hnyav
Cov carbohydrate-protein co yuav tsum tau noj ob zaug thaum nruab hnub: ua ntej chav kawm thiab tom qab nws. Nws tseem yuav tsum tau hais tias qhov muaj pes tsawg leeg ntawm cov dej cawv yuav tsum suav nrog 30 txog 40 grams cov protein sib xyaw, ntxiv rau los ntawm 50 txog 80 grams carbohydrates. Tsis tas li, cov tshuaj ntxiv hauv qab no yuav tsum tau ntxiv rau cocktails:
- Ua ntej pib kawm - los ntawm 3 txog 5 grams ntawm arginine;
- Tom qab ua tiav cov lus qhia - los ntawm 3 txog 5 grams ntawm creatine.
Kwv yees li ib teev ua ntej yuav mus pw, haus 3 txog 5 grams ntawm arginine thiab ZMA ntawm lub plab khoob.
Daim ntawv qhia hlawv roj
Rau qhov rog hlawv co, koj xav tau cov kev pabcuam ncaws pob hauv qab no: Whey Protein, BCAAs, Gaglesterones, Calcium, thiab Capsicum.
Txhawm rau poob rog, koj yuav tsum siv calories ntau dua li koj haus. Qhov axiom no yooj yim heev rau kev coj ua hauv kev xyaum - peb ua kom lub zog muaj zog thiab ua haujlwm hnyav. Txawm li cas los xij, qhov no nce ib qho teeb meem, thiab qhov hnyav heev - yuav ua li cas tswj cov leeg nqaij?
Ib qho ntawm nws cov kev daws teeb meem yog kev siv cov protein thiab tshuaj ntxiv uas ua kom nrawm hloov pauv cov rog rau hauv lub zog. Raws li qhov tshwm sim, koj yuav tuaj yeem siv txoj haujlwm noj zaub mov nyuaj thaum tswj cov leeg nqaij. Thaum lub sijhawm hlawv roj, koj yuav tsum siv kev tawm dag zog cardio 4 txog 6 zaug hauv ib lub lis piam, thiab lawv lub sijhawm yuav tsum yog 35-45 feeb. Kev siv daim ntawv qhia no yuav tso cai rau koj hlawv ib nrab rau ib kilogram ntawm cov rog rog txhua lub lim tiam. Hauv qhov no, nws yog qhov yuav tsum tau saib xyuas qhov kev tawm tsam ntawm lub cev. Yog tias koj hnov nkees heev, tom qab ntawd koj tau overdid nws nrog kev nce ntxiv. Hauv qhov no, koj yuav tsum txo qis kev ua haujlwm cardio thiab nce cov carbohydrates hauv kev noj haus.
Ob peb lo lus yuav tsum tau hais txog yuav ua li cas peb daim ntawv qhia ua haujlwm. Cov protein yog qhov tseeb - nws tau siv los tiv thaiv cov leeg nqaij. Thaum koj txo cov calories kom tsawg ntawm koj cov zaub mov, koj yuav tsum tau nce koj cov protein kom tsawg. Hauv cov kev tshawb fawb tsis ntev los no, nws tau pom tias thaum siv cov txheej txheem noj zaub mov muaj protein ntau, cov rog rog yuav hlawv sai dua thaum siv cov protein whey piv rau cov nqaij liab.
Tsis tas yuav tham ntau txog lub luag haujlwm ntawm BCAAs; ntau twb tau hais txog cov amino acids sib txuas. Thaum noj thaum lub sijhawm qhuav, lawv tsis tiv thaiv cov leeg nqaij kom tawg.
Yuav thov daim ntawv qhia hlawv roj li cas?
Koj yuav tsum nce cov protein sib xyaw hauv koj cov zaub mov rau 3 grams rau txhua qhov hnyav ntawm lub cev hnyav. Nws nyuaj heev los ua qhov no nrog zaub mov ib leeg, thiab vim li no koj tsis tuaj yeem ua yam tsis muaj cov tshuaj protein ntxiv. Siv cov roj hlawv cocktail raws li hauv qab no:
- Ua ntej kev qhia cardio - 5 grams BCAAs thiab 60 milligrams ntawm capsicum (yuav tsum tau noj 2 txog 3 zaug hauv ib hnub).
- Peb noj cov tshuaj calcium 1 gram txhua hnub, faib cov tshuaj ua peb zaug sib npaug.
- Guggulsterones - 60 mg txhua peb zaug ib hnub.
Daim ntawv qhia rau cov pib tshiab
Nws raug pom zoo rau cov pib ncaws pob kom noj: creatine, glutamine, protein-carbohydrate cocktails thiab flaxseed roj.
Cov neeg ncaws pob pib yuav tsum nkag siab tias kev tsim cov leeg nqaij yooj yim txaus - noj ntau dua thiab tawm dag zog tas li. Cov protein-carbohydrate sib tov yuav muab sijhawm rau koj txhawm rau nce cov ntsiab lus calorie ntawm koj cov zaub mov. Ua tsaug rau peb daim ntawv qhia, koj tuaj yeem nce txog 8 kg ntawm cov leeg nqaij zoo hauv 3 lossis 4 hlis. Nws yog qhov ua tau uas tib lub sijhawm koj yuav ntxiv ob peb kilograms ntawm cov rog, tab sis txij li cov leeg nqaij tau nce ntxiv, koj tau ua raws li tau txais hauv lub zog. Qhov tseeb no yog qhov ua tau zoo ntawm kev vam meej yav tom ntej.
Carbohydrate-protein cocktails twb muaj cov protein, cov zaub mov thiab cov vitamins, tab sis lawv muaj cov carbohydrates tsawg dua li qhov tsim nyog. Vim li no, peb pom zoo siv kua txiv lossis mis nyuj (skimmed) kom yaj cov hmoov. Kuj tseem tuaj yeem ntxiv rau smoothies thiab txiv hmab txiv ntoo. Ua tsaug rau creatine, kev ua tau zoo yuav nce ntxiv, glutamine yuav rov ua cov khw muag khoom glycogen, thiab cov roj flaxseed yuav muab lub cev nrog omega-3 fatty acids.
Yuav ua li cas thov daim ntawv qhia rau cov pib tshiab?
Thaum nruab hnub, koj yuav tsum tau noj tsawg kawg rau zaug. Koj tuaj yeem hloov ib mus rau peb pluas mov nrog carbohydrates-protein co. Noj 5 grams glutamine ua ntej pib ua haujlwm, thiab tom qab kawm tiav, siv 3 txog 5 grams ntawm creatine thiab 5 grams ntawm glutamine. Tsis tas li, ib diav ntawm cov roj flaxseed yuav tsum tau ntxiv rau txhua qhov kev pabcuam ntawm cov carbohydrates-protein co.
Txheeb xyuas cov zaub mov tsim lub cev hauv cov vis dis aus no:
