txheem
Ntau tus neeg xav tias lub duav tuaj yeem ua tau tsuas yog nrog kev noj haus thiab kev tawm dag zog. Yog lawm, lawv tuaj yeem pab txo koj lub cev rog feem pua, tab sis tshem tawm cov rog hauv cov cheeb tsam nyuaj mus txog qhov nyuaj dua. Lub deposition ntawm cov rog nyob rau hauv lub plab yog tsim rau ib tug xov tooj ntawm yog vim li cas: lub thickness ntawm subcutaneous rog txheej, theem ntawm cov tshuaj hormones, qhov ratio ntawm alpha rau beta receptors, thiab qaug zog leeg. Cia peb ua tib zoo saib seb dab tsi ua rau cov rog nyob ib ncig ntawm lub duav thiab yuav ua li cas kom tshem tau nws.
Feem ntau ntawm cov rog subcutaneous
Qhov laj thawj tseem ceeb rau lub plab loj yog qhov feem pua ntawm cov rog hauv lub cev. Txo qhov feem pua ntawm cov rog subcutaneous, uas yog vim yog kev noj zaub mov kom zoo hauv calorie tsis txaus, yuav pab daws qhov teeb meem.
Koj cov zaub mov yuav tsum ua raws li cov cai hauv qab no:
- Txaus 15-20% calorie tsis txaus;
- Qhov sib piv zoo ntawm BJU: 30/25/45 lossis 30/30/40 (saib tias koj cov kev xav tau yooj yim rau cov protein, rog, carbohydrates tau them);
- Cov dej txaus;
- Muaj fiber ntau txaus.
Txawm li cas los xij, kev noj zaub mov tuaj yeem pab koj tshem cov phaus ntxiv ntawm koj lub cev, tsis yog koj lub plab xwb. Kev sib xyaw ua ke yog xav tau rau lub plab (calorizer). Calorie deficit thiab BJU tshuav nyiaj li cas yog lub hauv paus. Yog tsis muaj qhov no, ib qho kev sim kom txo qhov loj ntawm lub duav yog doomed rau kev ua tsis tiav.
Cov tshuaj hormones
Qee cov tshuaj hormones tuaj yeem ua lub luag haujlwm rau kev tso cov rog hauv lub duav. Hauv particular, cortisol yog cov tshuaj hormones kev ntxhov siab. Yog tias koj nyob hauv kev ntxhov siab tas li, tej zaum koj yuav tsim cortisol ntau dhau. Cov tshuaj hormones txhawb nqa lipoprotein lipase, ib qho enzyme uas ua rau cov rog rog khaws cov rog hauv lawv tus kheej. Cov rog hauv plab yog cov visceral loj thiab yog lub tsev rau glucocorticoid receptors. Qhov kev ntxhov siab ntau dua hauv koj lub neej, cortisol ntau dua thiab plab rog. Lub cev tsis kam koom nrog cov rog no thiab tsuas yog tias lub xeev psychoemotional normalized.
Tus antagonist ntawm cortisol yog testosterone - nws cuam tshuam nrog lipoprotein lipase, tab sis yog tias muaj kev ntxhov siab ntau dhau hauv lub neej, thiab testosterone tsawg dhau lawm, ces nws tsis tuaj yeem cuam tshuam nrog cov roj deposition. Yog tias koj yog ib tug txiv neej nrog lub plab loj, koj yuav tsum ua kom koj cov zaub mov zoo, kawm tswj kev ntxhov siab, thiab mus ntsib kws kho mob endocrinologist txhawm rau txheeb xyuas koj qib testosterone.
Hauv poj niam lub cev, tus antagonist ntawm cortisol yog estrogen. Yog li ntawd, nyob rau hauv ntau tus poj niam, rog yog tso rau ntawm tus ncej puab. Hauv cov poj niam uas muaj cov tshuaj estrogen tsawg, cov rog tau faib thoob plaws hauv lub cev nrog rau qhov tseem ceeb ntawm lub duav. Yog tias cov tshuaj estrogen poob qis, ces lub plab loj tuaj. Yog li ntawd, daim duab feem ntau siv cov duab ntawm "apple" tom qab 30 xyoo thiab nrog qhov pib ntawm menopause. Ntau tus ntxhais hluas coj lawv tus kheej mus rau hormonal cuam tshuam nrog cov khoom noj uas tsis muaj calorie. Lawv tuaj yeem ntsib qhov teeb meem ntawm lub plab loj heev ua ntej. Yog tias koj muaj lub plab bulging thiab lub cev tsis muaj zog, koj yuav tsum mus ntsib kws kho mob endocrinologist txhawm rau txheeb xyuas koj cov qib tshuaj hormones.
Yog li ntawd, ob leeg poj niam txiv neej yuav tsum tswj hwm kev ntxhov siab, kawm kom so thiab ua kom txaus rau cov teeb meem kom tshem tau lub plab rog.
Alpha thiab beta receptor cov ntsiab lus
Cov alpha thiab beta receptors ntawm cov roj ntsha muaj nyob hauv ntau qhov sib txawv hauv lub cev. Qhov twg muaj cov roj nyias nyias, muaj ntau cov beta receptors, thiab qhov twg muaj roj ntau, muaj alpha. Alpha receptors slows qhov hlawv roj, thaum beta receptors, conversely, ceev nws. Piv txwv li, koj twb poob ntau heev, tab sis cov rog tseem nyob rau hauv cov teeb meem, yog vim li cas rau qhov no dag ntawm no. Qhov piv ntawm alpha thiab beta receptors tau tsim evolutionarily - nws tsis tuaj yeem hloov pauv, tab sis nws muaj peev xwm ua kom cov haujlwm ntawm beta receptors thiab txo cov haujlwm ntawm alpha.
Fasting high-intensity interval kev cob qhia yuav pab tau. Qhov no tuaj yeem yog HIIT ntawm lub tshuab cardio lossis lub cev hnyav lub sijhawm ua haujlwm. Kev tawm dag zog yuav tsum tsis pub dhau 20 feeb, qhov twg 30 vib nas this yog lub sijhawm ntawm lub sijhawm khaus, thiab 60 vib nas this yog lub sijhawm ntawm lub sijhawm so. Piv txwv li, koj hloov 30 vib nas this sprinting thiab 60 vib nas this jogging lossis 30 vib nas this dhia jack thiab 60 vib nas this khiav hauv qhov chaw. Muaj 7-10 lub sijhawm ntawd.
Qee yam kev ua kis las ntxiv rau kev poob phaus, uas muaj ib lossis ntau lub ntsiab lus: caffeine lossis guarana, tshuaj yej ntsuab extract, berberine lossis yohimbine, uas cuam tshuam rau cov metabolism ntawm alpha thiab beta receptors, yuav ua rau muaj txiaj ntsig zoo nrog txoj hauv kev no. Tab sis rau cov kab mob ntawm lub plawv thiab cov hlab ntsha, ntxiv caffeine thiab HIIT yog contraindicated. Koj yuav tsum sab laj nrog koj tus kws kho mob ua ntej pib ua txhua yam kev tawm dag zog.
Nco ntsoov tias txoj kev no haum rau cov neeg slim. Yog tias koj muaj feem pua ntawm cov rog, tom qab ntawd pib txo nws los ntawm kev siv cov tshuaj ib txwm muaj, thiab yog tias cov tshuaj hormones tsis txaus - kho nws nrog tus kws kho mob endocrinologist.
Core nqaij tone
Txoj haujlwm ntawm cov leeg nqaij tseem ceeb yog muab kev ruaj ntseg rau tus txha nraub qaum, lub duav, thiab pelvis. Cov no yog cov leeg pob txha, oblique thiab transverse plab hnyuv, cov leeg gluteal, cov leeg pob txha. Cov tub ntxhais kawm tau txais kev zam ntau yam teeb meem rov qab, txhim kho lub cev, thiab pab txhawb lub plab. Cov kev tawm dag zog yooj yim tshaj plaws yog plank, side plank, gluteal choj. Lawv tsis tas yuav muaj cov cuab yeej tshwj xeeb.
Txhawm rau txo qhov ncig ntawm lub duav, kev cob qhia cov leeg hla nrog lub tshuab nqus tsev yuav pab tau.
Exercise "nqus"
- Ua pa tob tob hauv koj lub qhov ntswg.
- Exhale los ntawm koj lub qhov ncauj. Thaum koj exhale, sim tshem tawm tag nrho cov huab cua hauv koj lub ntsws.
- Rub hauv koj lub plab kom ntau li ntau tau kom nws zoo li mus rau hauv qab tav.
- Tuav txoj haujlwm no rau 10-20 vib nas this (ntev npaum li koj tuaj yeem ua tau).
- Ua pa, so cov leeg, thiab rov ua dua 6-10 zaug ntxiv.
Cov txheej txheem nqus tsev yog nyob rau hauv ntau txoj kev zoo ib yam li lub cev flex ce. Kev tawm dag zog lub plab thiab txo lub duav (calorizator). Koj tuaj yeem ua lub tshuab nqus tsev thaum sawv, zaum, pw ntawm koj nraub qaum, sawv ntawm txhua plaub. Ib txoj hauj lwm uas koj tswj kom nqus hauv koj lub plab tag yog qhov tsim nyog tshaj rau koj.
Ua raws li tag nrho cov xwm txheej yuav pab koj kom zoo thiab tshem tawm cov rog hauv plab.