Nrhiav seb yog vim li cas hauv kev tsim lub cev koj yuav tsum ua tib zoo mus rau theem kom qhuav thiab maj mam txiav cov carbohydrates hauv kev noj haus? Txhua tus neeg ncaws pob tau paub txog qhov nyuaj uas tos nws thaum lub sijhawm qhuav. Nws yog ib qho tseem ceeb tsis tsuas yog tshem tawm cov rog rog, tab sis kuj khaws cov leeg. Qhov no yog theem nyuaj rau txhua tus neeg ncaws pob. Hnub no peb yuav tham txog yuav ua li cas kom qhuav qeeb hauv kev tsim lub cev, tab sis nrog kev ua haujlwm siab.
Yuav ua li cas kom qhuav qeeb hauv kev tsim lub cev?
Lub hauv paus tseem ceeb cuam tshuam rau kev nce phaus thiab hlawv roj yog kev qhia thiab zaub mov noj. Kev sib xyaw ua tiav tau zoo los daws cov haujlwm no zoo li tsis sib xws yog qhov muaj peev xwm ua ke ntawm cardio thiab lub zog thauj khoom. Kev cob qhia lub zog yuav pab koj nce cov leeg nqaij, thiab cardio yuav ua kom nrawm cov txheej txheem lipolysis.
Yog tias koj tab tom muaj teeb meem hlawv roj, tom qab ntawd nws ua rau muaj kev nkag siab ntxiv rau koj qhov kev tawm dag zog. Ua tsaug rau cov kauj ruam no, koj tuaj yeem nce lub nra ntawm cov leeg. Yog tias koj txoj kev kawm tsis coj qhov txiaj ntsig xav tau, tom qab ntawd nws yuav tsum tau hloov pauv. Lub cev nws tus kheej yuav qhia koj tias yam twg zoo dua rau nws. Thaum koj pom kev nce qib, yog li ntawd, pib txav mus rau qhov yog.
Txhawm rau nce kev siv zog ntawm kev qhia, super-teeb tsa yog cov cuab yeej siv tau zoo heev. Lub sijhawm so luv luv ntawm cov teeb tsa, lub plawv ua haujlwm tau nrawm dua thiab cov ntshav ntws ntau ntxiv rau hauv cov nqaij. Yog tias koj tsis siv qhov system cais, tom qab ntawd tag nrho cov teeb meem nyob hauv qhov xav tau siv tsawg tus lej ntawm kev txav mus los. Qhov no yog vim qhov tseeb tias thaum lub sijhawm sib kho koj yuav tsum tau tso cov leeg ntau.
Yog tias koj hloov mus siv cov txheej txheem sib cais, qhov teeb meem no yuav raug daws, thiab koj tuaj yeem nce tus naj npawb ntawm txoj hauv kev thiab kev tawm dag zog, vim tsuas yog ob peb pawg leeg nqaij yuav tsum tau kawm nyob hauv ib zaj lus qhia. Qhov no, nyeg, yuav nce kev siv lub zog nyob rau lub lim tiam, uas yuav tsum muaj txiaj ntsig zoo ntawm kev hlawv roj. Tam sim no peb yuav siv ob txoj haujlwm qhia ua piv txwv.
1 txoj haujlwm rau kev txhim kho cov leeg nqaij ntawm lub hauv siab, nraub qaum, calves thiab deltas
- Dumbbell lub rooj ntev zaum nias hauv qhov chaw nquag-3 teev ntawm 12-10-8 reps.
- Thaiv deadlift-3 teeb ntawm 12-10-8 reps.
- Qhib dumbbell xovxwm-3 teev ntawm 10-8-8 reps.
- Ib-tes dumbbell kab nyob rau hauv txoj haujlwm inclined-3 teeb ntawm 10-8-8 reps.
- Dumbbell Hand Raises - 3 teev ntawm 8 txog 10 reps.
- Siv tawv rub tawm ntawm lub simulator - 3 teev ntawm 8 txog 10 reps.
- Zaum dumbbell xovxwm-3 teev ntawm 12-10-8 reps.
- Chin Row-3 teev ntawm 12-10-8 reps.
- Tsa caj npab rau ob sab hauv qhov chaw sawv ntsug-3 teeb tsa ntawm 10-8-8 reps.
- Tsa caj npab rau ob sab hauv txoj haujlwm xav tau-3 teeb tsa ntawm 10-8-8 reps.
- Dumbbell Shrugs-3 teev ntawm 12-10-10 reps.
- Hyperextensions - 3 pawg ntawm 15 txog 20 reps.
- Seated Calf Raises-3 teev ntawm 15-12-10 reps.
- Nias nrog thom khwm hauv qhov kev sim-3 teev ntawm 12-10-8 rov ua dua.
2 txoj haujlwm rau kev txhim kho cov leeg nqaij ntawm caj npab, abs thiab txhais ceg
- Dai Lub Hauv Paus Nce - 3 teeb, 20 txog 30 reps.
- Crunchy - 3 teeb ntawm 20 txog 30 reps.
- Qhib Lub Rooj Zaum Raises - 3 teeb ntawm 20 txog 30 reps.
- Dai lub hauv caug nqa nrog ib txhij tig mus rau sab - 3 teeb ntawm 20 txog 30 reps.
- Kev txuas ntxiv ceg-3 teev ntawm 20-15-12 reps.
- Caws ceg hauv qhov kev sim-3 teev ntawm 15-12-10 reps.
- Cov ceg nias-3 teev ntawm 12-10-10 reps.
- Hack squats-3 teeb ntawm 12-10-10 reps.
- Dumbbell Lunges - 3 teeb ntawm 12 reps txhua.
- Dumbbell deadlift ntawm ob txhais ceg ncaj - 3 teeb ntawm 10 reps txhua.
- Nias ntawm qhov thaiv-3 teeb ntawm 12-10-8 reps.
- Hloov khoov caj npab nrog dumbbells hauv qhov chaw sawv ntsug-3 teev ntawm 12-10-8 reps.
- Fabkis lub rooj ntev zaum xovxwm hauv txoj haujlwm nquag-3 teev ntawm 12-10-8 reps.
- Lifting barbell rau biceps-3 teev ntawm 12-10-8 reps.
Nws yog ib qho tseem ceeb kom nco ntsoov tias txhua txhua ob qhov kev tawm dag zog hauv txoj haujlwm no tau ua ke ua ib pawg super. Cov kev qhia no koom nrog ua ntau qhov rov ua dua thiab qhov no yog qhov tsim nyog rau kev hlawv roj sai, nrog rau kev txhawb nqa cov txheej txheem kev loj hlob.
Tsis txhob siv hnyav hnyav, vim koj txoj haujlwm yog ua haujlwm nrawm. Cov chav kawm yuav tsum muaj kev siv siab, tab sis tib lub sijhawm, tsis ntev heev. Nws yog ib qho tseem ceeb heev kom khaws phau ntawv qhia kev kawm kom nws yooj yim dua los taug qab qhov kev nce qib ntawm lub nra. Txhua lub lim tiam, koj yuav tsum nce koj qhov hnyav ua haujlwm lossis nce tus lej rov ua dua. Txhawm rau kom tau txais txiaj ntsig zoo tshaj ntawm txoj haujlwm no, koj yuav tsum ua plaub zaug hauv ib lub lis piam. Koj tseem yuav tsum siv kev qhia cardio, tsawg kawg tsib zaug hauv ib lub lis piam. Kev cob qhia Aerobic tuaj yeem ua ke nrog kev qhia ua lub zog lossis ua tiav nyob rau hnub so.
Kev siv ntau lub sijhawm ua haujlwm aerobic zoo kawg nkaus txhawb cov lipolysis thiab ua kom cov metabolism sai dua. Koj tuaj yeem ua haujlwm ntawm kev siv siab (khiav) rau ob peb feeb thiab tom qab ntawd siv kev qhia siv zog tsawg (taug kev) rau lub sijhawm zoo sib xws.
Raws li peb tau tham txog saum toj no, qhov tseem ceeb thib ob hauv kev tawm tsam rog yog qhov kev noj haus. Khoom noj muaj feem cuam tshuam loj heev rau koj cov metabolism. Hauv qhov no, tsis yog tsuas yog cov zaub mov muaj txiaj ntsig yog qhov tseem ceeb heev, tab sis kuj tseem muaj kev tswj hwm. Feem ntau, rau ntau tus neeg ncaws pob, nws yog kev noj zaub mov uas cuam tshuam nrog kev tawm tsam rog rog.
Khaws phau ntawv teev npe khoom noj, uas koj yuav tsum sau cov zaub mov uas koj noj txhua hnub thiab lawv lub zog. Ib qho ntxiv, nws muaj txiaj ntsig zoo los qhia qhov nyiaj ntawm cov as -ham noj. Qhov no yuav ua rau nws yooj yim dua rau koj los saib xyuas koj cov zaub mov noj thiab, yog tias tsim nyog, hloov pauv rau nws.
Pib los ntawm kev siv 250 grams cov protein sib xyaw thaum nruab hnub. Qhov no tseem ceeb heev, txij li txoj haujlwm kev qhia qhia saum toj no hnyav heev thiab cov leeg nqaij yuav xav tau ntau cov ntaub ntawv tsim kho kom rov zoo.
Nyob rau hnub ua haujlwm, haus txog 200 grams carbohydrates, thiab thaum so, txo qhov nyiaj rau 150 grams. Cov rog yuav tsum tau noj tsis txaus, thiab tsom mus rau omega-3s. Thaum nruab hnub, koj yuav tsum haus li ntawm 50 txog 70 grams roj.
Yog xav paub ntxiv yuav ua li cas kom qhuav hauv lub cev, saib cov vis dis aus no:
