txheem
Yog li, hnub no peb yuav tham txog yuav noj li cas ua ntej thiab tom qab kev cob qhia txhawm rau kom poob phaus thiab thiaj li ua tau cov leeg mob.
Ua kom cov leeg poob lossis poob phaus
Yog tias koj lub hom phiaj txhim tsa nqaij, ces kev tawm dag zog thiab kev noj zaub mov kom raug yog qhov yuav tsum muaj. Kev tawm dag zog hauv qhov no yuav tsum tau 4-5 zaug hauv ib lub lis piam, nrog rau qhov hnyav hnyav thiab qhov tsawg ntawm cov kev xav tau. Kev saib xyuas tshwj xeeb yuav tsum tau them nyiaj ncaj qha rau qhov tseeb tias kev ua haujlwm nrog qhov hnyav yuav tsum ua raws li cov kev txwv, piv txwv li txoj kev kawg yuav tsum yog qhov kawg, thiab tsis yog li ntawd koj tuaj yeem nqa dumbbells 20 ntau zaus, piv txwv. Cov kev tawm dag zog ntawm Cardio kuj yuav tsum yog, tab sis ntau dua hauv cov qauv ua kom sov thiab txias-cia, piv txwv li tsis mob siab rau cov uas xav poob phaus.
Yog tias koj lub hom phiaj yog poob phaus, tom qab ntawd koj yuav tsum ua haujlwm nrog rau tes taw hnyav li me, 3 teeb ntawm 10-12 reps (rau cov menyuam ntxhais) ntawm qhov tsis zoo nrog kev so me me ntawm cov pawg.
Khoom noj khoom haus ua ntej thiab tom qab kev cob qhia
15-20 feeb ua ntej kev cob qhia, koj tuaj yeem muaj khoom noj txom ncauj nrog cov yogurt (ntuj) lossis protein co thiab txiv hmab txiv ntoo, tom qab ntawd koj tuaj yeem cob qhia rau 30-60 feeb ntawm qhov nrawm, lossis 1-1,2 teev, tab sis twb ntawm nruab nrab kev siv zog, uas suav nrog ncab, kev kho plawv thiab lub zog.
Nws yuav tsum nco ntsoov tias tam sim ntawd tom qab kev cob qhia, tom qab 20-30 feeb, yuav tsum muaj cov khoom noj muaj protein ntau thiab cov khoom noj uas muaj carbohydrate. Lub sijhawm no, lub qhov rai metabolic qhib nyob rau hauv lub cev, thaum lub cev siv cov khoom noj muaj protein thiab carbohydrate kom rov zoo li qub. Vim tias qhov no, kev loj hlob ntawm cov leeg yuav tshwm sim, tsis li ntawd, cov leeg nqaij yuav raug rhuav tshem.
Kev noj zaub mov zoo tom qab kev tawm dag zog yog protein ntau co thiab tsev cheese, vim nws suav tias yog cov protein zom zom sai tshaj plaws, tsis zoo li, piv txwv li, nqaij. Lub cev yuav siv sijhawm ntau thiab lub zog rau kev nqus cov nqaij, thiab tom qab kev qhia nws yuav tsum tau txais cov protein thiab carbohydrates yooj yim tam sim. Lub cev xav tau cov protein ntau thiab carbohydrates nyob rau lub sijhawm no, tab sis nws yuav zom txhua yam, vim tias yog qhov xwm txheej tseem ceeb, nws yuav ua cov txheej txheem sai sai thiab tsis muaj dab tsi yuav tso rau hauv cov rog, txhua yam yuav mus rau cov leeg rov zoo. Tsis txhob noj rog lossis haus dej haus caffeinated (tshuaj yej, kas fes ...) tom qab tawm dag zog, vim tias caffeine cuam tshuam nrog glycogen thiab cuam tshuam nrog cov leeg rov qab zoo.
Tib qho uas yuav tsum nco ntsoov yog tias kev noj haus zoo tom qab ua haujlwm yog tsim rau kev cob qhia tsuas yog ua kom cov leeg muaj zog, vim tias ntau tus tau koom nrog kev ua siab ntev, rog rog, thiab lwm yam.
Coob tus neeg nyiam ua haujlwm thaum yav tsaus ntuj vim tias haujlwm. Yog li ntawd, lo lus nug: yuav ua li cas noj tom qab kev cob qhia, qhov no, kuj tseem cuam tshuam. Muaj ntau cov khoom noj khoom haus qhia hais tias koj yuav tsum noj tsawg thaum kawg ntawm lub hnub. Txo cov carbohydrates los txo lub cev rog. Txawm li cas los xij, yog tias koj cob qhia, tom qab ntawv tsis siv cov ntsiab cai no. Yog li koj yuav tsum tau rov qab ntxiv lub zog tshwj xeeb hauv cov leeg tom qab kev cob qhia, koj tseem xav tau as-ham rau kev rov qab los.
Tom qab noj hmo, koj yuav tsum tau ua ib yam dab tsi thiab mus pw tom qab ib ntus. Txoj kev no koj yuav tsis nce cov rog rog ntau dua, vim hais tias cov txheej txheem metabolic yog nrawm nrawm tom qab kev cob qhia, thiab cov nqaijrog thiab carbohydrates yog siv los ua cov chaw tshwj tseg.
Yog tias koj xav poob phaus
Nws yog tsim nyog sau cia tam sim ntawd nws tsis tuaj yeem xyaum qhia ntawm lub plab khoob hauv txhua kis. Lub plab yog xam tias tshaib plab yog tias nws tsis tau noj rau 8 teev. Piv txwv li, tom qab yaim tas, koj tsis tuaj yeem xyaum yam tsis muaj khoom noj txom ncauj me me, koj yuav tsum muaj khoom txom ncauj lossis haus dej dawb. Yog li, koj pib txheej txheem metabolic rau kev hlawv cov rog.
Rau qhov poob phaus, tom qab kawm tiav, koj tsis tuaj yeem noj 1 teev, tsuas yog haus dej xwb. Tom qab 1 teev, noj zaub mov zoo ntawm cov protein thiab carbohydrates. Nyob rau tib lub sijhawm, carbohydrates yuav tsum noj qab nyob zoo, tsis yog qhob noom xim kasfes, tab sis xim av xim av, buckwheat, nplej zom ntxhib, cov nplej, qhob cij, zaub, thiab lwm yam Cov protein - ntses, nqaij qaib, qe dawb, thiab lwm yam.
Tsuas yog tsis txhob noj zaub mov rog tom qab kawm tiav. Thiab tseem tsis txhob haus cov dej caffeinated.