Tshawb nrhiav seb yam kev qoj ib ce uas tus neeg tsim lub cev yuav tsum tau ua ntawv thov kev sib tw. Qhia tawm cov lus zais ntawm kev ua kom lub cev muaj zog. Koj muaj lub caij so zoo thiab hnyav dua. Tom qab ntawd lawv qhuav tag, thiab muaj lub sijhawm tsawg heev ua ntej pib kev sib tw. Hnub no peb yuav qhia koj yuav npaj li cas rau kev sib tw ncaws pob lub cev.
Thawj theem ntawm kev npaj rau kev sib tw
Yog tias muaj ob peb lub lis piam tseem tshuav ua ntej pib kev sib tw, nws yog lub sijhawm rau koj pib sau cov ntaub ntawv kom koj tuaj yeem npaj phiaj xwm ntxiv. Nov yog thawj theem ntawm kev npaj. Txhawm rau ua qhov no, koj xav tau lub koob yees duab thiab qee qhov kev thuam tus kheej. Nws yog ib qho tseem ceeb heev uas cov duab uas koj coj qhia meej tag nrho daim duab thiab rau qhov no koj yuav tsum ua tiav cov xwm txheej hauv qab no:
- Lub koob yees duab yuav tsum tau teeb tsa ntawm qhov deb ntawm 3 txog 3.5 meters (muab tias lub focal ntev ntawm lub lens yog 35 mm).
- Lub koob yees duab yuav tsum yog nyob ntawm theem ntawm tus ntaws.
- Nws yog ib qho tseem ceeb kom tso lub lens ntawm lub kaum sab xis 90 degree rau koj cov ncauj lus.
- Cov teeb pom kev yog nyob sab saud lossis los ntawm ib sab.
Tom qab ntawd, nws yog qhov yuav tsum tau thaij duab hauv txhua qhov kev xav tau los ua qauv qhia ntawm kev sib tw. Qhov no yuav tso cai rau koj ntsuas koj lub ntsej muag thiab kos qee qhov kev txiav txim siab.
Piv txwv li, koj pom tias koj tuaj yeem ntxiv qee qhov ntim rau lub xub pwg nyom, sab hauv puab tsaig thiab qis ceg. Tsis muaj teeb meem nrog txheej rog. Raws li cov ntaub ntawv no, koj yuav tsum tau npaj koj cov kev ua rau ob peb lub asthiv tom ntej uas koj tau tawm mus ua ntej pib kev sib tw. Ua ntej tshaj plaws, qhov no siv rau kev qhia thiab khoom noj khoom haus, nrog rau, yog tias tsim nyog, kev txhawb nqa tshuaj.
Hauv peb qhov piv txwv, nws yog qhov tsim nyog kom pib ua haujlwm tshwj xeeb, uas suav nrog kev ua haujlwm ntxiv ntawm cov leeg nqaij lagging. Hom kev qhia ua ke tuaj yeem siv tau. Yooj yim hais, koj yuav tsum txiav txim siab txog txoj haujlwm kev qhia ntxiv. Rau qee cov leeg nws yog qhov zoo dua los siv "pyramid", qhov chaw ua haujlwm, hais, 4 teev ntawm 8-12 rov ua dua txhua. Qhov kev xaiv ntawm txoj kev kawm yog koj li.
Koj kuj yuav tsum hloov pauv rau txoj haujlwm kev noj haus. Txij li tsis muaj teeb meem nrog rog hauv qhov piv txwv tam sim no, koj tuaj yeem pib nrog 250 lossis 300 grams carbohydrates thiab txo lawv cov nyiaj txhua lub lim tiam, yog li ntawd ib hlis lossis ib hlis thiab ib nrab ua ntej pib kev sib tw nws yuav yog muaj peev xwm hloov mus rau kev hloov pauv carbohydrate-protein. Cov protein sib xyaw thiab cov rog hauv qhov no tuaj yeem siv tau ob qho thiab ib gram rau ib phaus ntawm qhov hnyav, feem. Koj kuj tseem tuaj yeem siv tshuaj uas ua kom hnyav nce, thiab txav mus rau cov roj hlawv kom ze rau qhov pib ntawm kev sib tw.
Theem thib ob ntawm kev npaj rau kev sib tw
Tom qab teeb tsa lub phiaj xwm rau kev nqis tes ua ntxiv, koj yuav tsum txav mus rau lawv qhov kev coj ua. Tam sim no peb yuav tsis tsom mus rau kev noj zaub mov zoo thiab kev qhia, txij li ob peb lo lus twb tau hais txog qhov no lawm. Cia peb nyob ntawm qhov ua kom pom tseeb ntxiv.
Txog plaub lub lis piam ua ntej pib kev sib tw, koj yuav tsum pib ua haujlwm hauv qhov kev qhia no. Txhua txhua hnub tom qab kawm ntawv, koj yuav tsum mob siab rau 15 feeb mus rau ib nrab teev los ua haujlwm. Yog lawm, nws yuav zoo yog tias koj muaj lub sijhawm los ntiav tus kws tshaj lij tshaj lij. Yog tias qhov no ua tsis tau, thov nug koj tus phooj ywg laus hauv cov neeg tuaj saib kom pab koj. Yog lawm, ib qho kev xav xav tau kev txhawb nqa thiab cov lus no tau siv tau zoo rau kev tshaj tawm.
Ua ntej tshaj plaws, koj yuav tsum nco ntsoov tias yuav tsis muaj daim iav nyob rau theem ntawm koj xub ntiag thiab koj yuav tsum tsom mus rau koj tus kheej nkaus xwb. Txhawm rau sim qhov xwm txheej no, nws yog qhov zoo tshaj los siv lub koob yees duab yees duab lossis tsawg kawg yog lub koob yees duab. Nruab nws raws li peb tau hais thaum pib ntawm tsab xov xwm. Tom qab ntawd, koj yuav tsum ua kom tiav plaub ntu ib nrab thiab tag nrho (xya) qhov yuav tsum tau ua. Pib tshuaj xyuas koj cov duab thiab txheeb xyuas qhov tshwm sim. Yog tias koj tsis nyiam qee yam ntawm kev ua haujlwm, tom qab ntawd hloov pauv mus rau qhov ua haujlwm thiab kawm ntxiv. Peb yuav xav tias yog qhov txiaj ntsig koj tau ua tiav qhov txiaj ntsig zoo thiab muaj xya hnub ntxiv ua ntej pib kev sib tw. Lub sijhawm no, koj yuav tsum ua cov haujlwm npaj ua zaum kawg thiab tam sim no yuav tham txog. Cia peb xav tias kev sib tw pib rau hnub Saturday. Kev npaj zaum kawg rau nws hauv rooj plaub no pib rau hnub Monday.
1 hnub (Hnub Monday)
- Tshem tag nrho cov carbohydrates los ntawm koj cov zaub mov noj.
- Pib haus txog rau litres dej txhua hnub.
- Koj tuaj yeem ua qhov kev tawm dag zog zaum kawg ntawm cov leeg leeg.
- Pose ntau.
Hnub 2 (Tuesday)
- Tsuas yog cov protein sib xyaw, zaub, thiab cov rog noj qab nyob zoo yuav tsum muaj nyob hauv koj cov zaub mov noj.
- Haus tsawg kawg tsib litres dej thaum nruab hnub, sib faib cov nyiaj no txhua hnub thiab cov nyiaj no txhua hnub.
- Tsheb nqaj hlau poob qis hauv pab pawg ntawm lub cev.
- Txuas ntxiv mus.
Hnub 3 (Wednesday)
- Txoj kev noj haus tseem tsis hloov pauv.
- Haus plaub liv dej ib hnub.
- Ua haujlwm tawm ntawm cov leeg qis.
- Tshem cov plaub hau ntawm koj lub cev.
Hnub 4 (Hnub Thursday)
- Nws yog qhov tsim nyog kom tshem tawm ntsev tag nrho los ntawm kev noj zaub mov thiab ua kom muaj cov carbohydrates. Txhawm rau ua qhov no, koj yuav tsum haus 50 grams carbohydrates ib zaug.
- Haus peb liv dej ib hnub.
- Qhia koj txhais caj npab thiab txhais ceg.
- Pose ntau.
Hnub 5 (Hnub Friday)
- Ntsev tseem tawm ntawm kev noj haus.
- Noj carbohydrates raws li koj qhov tsos. Yog tias txhua yam haum koj, tom qab ntawd tsis hloov dab tsi.
- Haus ob litres dej ib hnub.
- Hloov chaw ntawm kev qhia, teeb tsa.
- Mus pw ntxov dua li niaj zaus.
Hnub kev sib tw, koj yuav tsum tau noj tshais, tab sis koj yuav tsum tsis txhob haus dej kom txog thaum ua kom sov ua ntej mus rau ntawm lub rooj sib tham thiab koj tuaj yeem mus rau npe. Hnub tseem ceeb tshaj plaws ntawm lub caij tau los txog, uas koj tau npaj rau ntev lawm. Txaus siab rau hnub so no.
Txog yuav ua li cas cov neeg ncaws pob npaj rau kev tawm dag zog bikini thiab kev sib tw ncaws pob lub puam, saib cov vis dis aus no:
