Tau kawg, koj yuav tau ua txhua yam kev siv zog thiab kho cov khoom noj, nrog rau kev cob qhia ua haujlwm.
Txawm hais tias lub cev zoo tam sim no nyob rau hauv kev sib txawv thiab koj tsis tas yuav txhawj xeeb txog qhov hnyav, ntau tus ntxhais tseem npau suav ntawm kev saib tsis zoo dua li Victoria's Secret qauv. Tab sis qee zaum nws tsis yooj yim kom poob phaus, thiab yog tias peb tham txog 10 kilograms, ces kev sib cais nrog lawv zoo li yuav luag tsis yooj yim sua. Peb tau kawm los ntawm cov kws tshaj lij yuav ua li cas koj thiaj li poob phaus sai thiab tsis muaj teeb meem rau koj txoj kev noj qab haus huv.
Kev poob phaus yam tsis hloov cov zaub mov yog yuav luag tsis yooj yim sua, txij li koj yuav tsum tau txo qis tsis tsuas yog rog, tab sis kuj tshem tawm cov kua dej ntau dhau yam tsis tau poob cov leeg nqaij.
Irina Popova, Tus Thawj Saib Xyuas Kev Sib Tham thiab Diagnostic, Nutritionist, Therapist, Mayer Therapist, Reflexologist Verba Mayr:
- Txhawm rau kom paub ntau npaum li cas thiab koj muaj dab tsi ntau dhau (rog lossis kua), kev txiav txim siab ntawm lub cev muaj pes tsawg leeg siv txoj kev bioimpedance yuav pab tau. Tham nrog koj tus kws kho mob thiab txiav txim siab txog cov teeb meem kev noj qab haus huv uas yuav cuam tshuam rau kev poob phaus.
Koj yuav tsum tsis txhob noj cov zaub mov nruj, feem ntau, txhua yam kev noj haus: qhov no yog kev ntxhov siab rau lub cev. Ib qho kev noj zaub mov kom zoo yuav tsum dhau los ua ib txoj hauv kev ntawm lub neej! Rau qhov no nws tsim nyog:
- txwv ntsev kom tsis pub ntau tshaj 5 g ib hnub twg (tsis txhob ntsev cov zaub mov thiab tsis txhob noj cov khoom noj uas muaj ntsev zais: cheese, cov nqaij ua tiav, cov kaus poom, cov khoom noj ntsev);
- txwv cov zaub mov uas yooj yim carbohydrates ntau li ntau tau - qab zib, zib ntab. Nco ntsoov tias ib qho qabzib molecule hloov mus rau ob lub roj molecules;
- Tsis suav nrog cawv. Qhov no yog cov khoom uas muaj calorie ntau ntau. Piv txwv li, 1 g ntawm cawv muab lub cev 7 kcal! (rau kev sib piv: 1 g rog - 9 kcal);
- Txwv tsis pub siv cov kua txiv hmab txiv ntoo kom ntau li ntau tau - ob qho tib si freshly squeezed thiab industrial ntau lawm. Lawv muaj ntau cov suab thaj thiab tsawg kawg ntawm cov fiber ntau noj qab haus huv. Nws yog ib qho tsim nyog yuav tau xaiv cov kua txiv hmab txiv ntoo, txiv hmab txiv ntoo uas muaj fructose tsawg (papaya, txiv nkhaus taw, zib ntab melon, tangerines).
Yuav tsum muaj dab tsi hauv kev noj haus
Ib qho chaw tshwj xeeb hauv kev noj zaub mov kom poob phaus yuav tsum tau muab rau cov khoom noj uas muaj fiber ntau. Fiber yog xyaum tsis nqus los ntawm lub cev, txo qab los noj mov, tshem tawm toxins thiab toxins los ntawm lub cev, prolongs lub siab ntawm satiety, slows down lub digestion ntawm cov protein, rog thiab carbohydrates. Qhov nruab nrab txhua hnub rau ib tug neeg laus yog 30-40 g.
Tsis txhob hnov qab txog zaub smoothies, uas tsis yog tsuas yog calories tsawg, tab sis kuj muaj fiber ntau noj qab haus huv. Rau qhov zoo tshaj plaws, koj tuaj yeem hloov ib pluas mov nrog lawv.
Cov khoom noj protein yuav tsum yog cov tseem ceeb hauv kev noj haus, vim hais tias lub cev siv ntau lub zog thiab calories los ua lawv. Cov khoom noj uas muaj protein ntau - qe dawb, nqaij qaib mis, ntshiv ntses, tsev cheese, taum pauv, taum, mov, ceev. Nyob rau tib lub sijhawm, nws yog ib qho tseem ceeb heev kom raug muab cov khoom noj muaj protein ntau nrog rau lwm cov khoom noj. Nws yog qhov zoo dua los noj nqaij thiab ntses nrog zaub thiab tshuaj ntsuab, thiab tsis nrog qos yaj ywm, koj tsis tuaj yeem haus cov kua txiv hmab txiv ntoo, uas tuaj yeem ua rau txo qis kev nqus ntawm cov protein, cov txheej txheem ntawm kev lwj thiab fermentation hauv cov hnyuv.
Ruslan Panov, tus kws tshaj lij txheej txheem thiab tus neeg saib xyuas kev taw qhia ntawm pab pawg cov kev pab cuam ntawm tsoomfwv cov koom haum qoj X-Fit:
- Nrog kev noj zaub mov kom raug thiab kev cob qhia tas li, koj tuaj yeem poob 10 kg hauv ob lub hlis xwb. Xav txog cov txheej txheem kev cob qhia, nws tsim nyog sau cia tias, qhov zoo tshaj plaws, nws yuav tsum muaj nyob rau hauv theem: thawj zaug, ib lub lim tiam (3-4 workouts) yuav tsum mob siab rau lub zog thiab kev ua haujlwm kev cob qhia txhawm rau txhawm rau qhib cov leeg nqaij, xa cov biomechanics kom raug. ntawm kev tawm dag zog, ua rau lawv zoo (squats, lunges, planks, push-ups, ua haujlwm nrog cov leeg nqaij).
Tom qab ntawd, lub sijhawm ua haujlwm tseem ceeb nrog lub hom phiaj muab yuav pib. Tsis pub dhau ib hlis, koj yuav tsum tau nce qhov zaus ntawm kev tawm dag zog ib lub lis piam mus rau 4-5 thiab ua 2 workouts nrog lub sijhawm, qhov kev siv ntawm qhov yuav tsum siab heev. Qhov no ua tiav los ntawm kev ua haujlwm nrog koj tus kheej lub cev hnyav lossis nrog lub nra me me. Feem ntau ntawm cov kev tawm dag zog tau ua nyob rau hauv lub nrawm nrawm, kev ua kis las cardio ntxiv (dhia-n-jack, tub rog plank, lossis burpee, dhia ntawm pedestals, thiab lwm yam).
Lub ntsiab lus ntawm cov kev cob qhia no muaj nyob rau lub sijhawm luv luv ntawm cardio, lub zog thiab kev ua haujlwm ntawm kev ua haujlwm siab tshaj plaws (los ntawm 30 mus rau 60 vib nas this) thiab rov qab luv luv ntawm cov txheej txheem no (kuj 30-60 vib nas this). Kev tawm dag zog tuaj yeem kav ntev li 20-40 feeb, thiab vim tias qhov kev tawm dag zog no rau ob teev ntxiv, cov ntaub so ntswg rog yuav raug pov tseg.
Tab sis tib lub sij hawm, txawm li cas los xij, kev ua haujlwm thiab kev cob qhia tsis tu ncua, koj yuav tsum tsis txhob cia siab tias qhov tshwm sim yam tsis muaj kev noj zaub mov zoo, vim tias kev noj haus yog 70 feem pua ntawm kev ua tiav.