txheem
Tej zaum qhov tseem ceeb tshaj plaws rau ntau tus yog lo lus nug ntawm yuav ua li cas tshem tawm plab rog. Niaj hnub no peb yuav sim ua kom tiav teb cov lus nug no kub hnyiab thiab tseem muab koj cov lus qhia ua ntu zus txog yuav tsim ib lub xovxwm hauv tsev li cas.
4 yam tseem ceeb uas yuav pab koj tshem tawm cov rog hauv plab sai
1. Cardio workout
Cardio ce pab hlawv rog ntau thiab txhim kho cov metabolism. Qhov no yog vim thaum lub sij hawm aerobic ce ua kom koj lub plawv dhia ceev thiab ceev cov ntshav ncig. Yog li ntawd, nws yog ib txwm cardio workout pab kom tshem tau cov rog hauv plabthiab thoob plaws lub cev. Koj tuaj yeem ua viav vias xovxwm thiab tsis ua tiav ib yam dab tsi, yog tias koj tsis txhob tawm dag zog aerobic. Yog li, yuav ua li cas thiaj tsim tau xovxwm hauv tsev? Txhawm rau pib, ua qee qhov kev ua haujlwm cardio.
2. Workout rau tag nrho lub cev
Nws yog ib qho tseem ceeb kom pom tias qhov poob phaus hauv zos yog ua tsis tau. Nws tsis tuaj yeem tshem tawm tsuas yog lub plab / lub duav / flanks / breeches, thiab lwm yam. yog poob qhov hnyav tag nrho lub cev tag nrho, tsis yog nws tus kheej, yog li koj yuav tsum cob qhia tag nrho lub cev. Qhov sib txawv ntawm cov leeg koj siv thaum kev cob qhia, qhov kev cob qhia zoo dua. Tsis tas li ntawd, cov leeg nqaij hauv plab yog nquag nquag thiab thaum koj tawm dag zog rau tes, ob txhais ceg thiab nraub qaum. Yog tias koj xav kom nrawm nrawm nrawm nrawm - cob qhia tag nrho lub cev.
3. Core workouts
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4. Khoom noj khoom haus
Txawm li cas los xij, txawm tias kev tawm dag zog txhua hnub yuav tsis muaj txiaj ntsig yog tias koj noj calories ib hnub ntau dua li koj haus. Tag nrho cov noj tshaj li ib txwm yog ncua, tus neeg ntawm cov teeb meem cheeb tsam li rog. Yuav ua li cas los tsim ib lub xovxwm thiab ua kom nws tiaj tus, yog tias cov leeg nqaij saum lub cev rog? Khoom noj khoom haus yog 70% ntawm kev vam meej nyob rau hauv nqe lus nug ntawm yuav ua li cas tshem tawm plab rog.
Step-by-step cov lus qhia yuav ua li cas los tsim ib tug xovxwm nyob rau hauv tsev:
1. Pib suav calories thiab npaj koj cov zaub mov txhua hnub. Yuav pib suav calories li cas, peb twb tau sau kom meej. Qhov no yuav tsum tau ua tsawg kawg yog 6-8 lub lis piam kom txog thaum koj tau siv cov khoom noj tshiab.
2. Tsis nco qab kev tshaib kev nqhis, hnub yoo mov thiab mono (buckwheat, Kua, thiab lwm yam). Tsis txhob txo cov calorie kom tsawg hauv qab koj cov qauv! Koj yuav qeeb cov metabolism, thiab cov txiaj ntsig yuav tsis ua tiav.
3. Ua koj tus kheej ib txoj kev npaj qoj ib ce rau lub hli raws li cov lus qhia hauv qab no:
- Koj yuav tsum muaj 2 kev ua haujlwm aerobic ib lub lis piam, tsis tsawg. Saib: Cardio workout tom tsev
- Tig mus rau qhov kev npaj kho mob 2 workout ntawm xovxwm. Saib: Sab saum toj 50 ce rau cov leeg mob plab
- 1-2 zaug ua workouts rau tag nrho lub cev. Saib: kev cob qhia lub zog nrog dumbbells
Yog tias koj mus rau hauv chav gym lossis pab pawg, ua raws li tib lub hauv paus ntsiab lus ntawm kev xa khoom thauj.
Qhov no yog txoj kev zoo tshaj plaws ntawm yuav ua li cas rub tawm cov xovxwm thiab ntxuav lub plab. Tag nrho 4 yam, uas peb tau sau saum toj no, ua haujlwm nyob rau hauv tandem thiab ntxiv ib leeg. Yog tias koj xav tau cov txiaj ntsig sai thiab zoo, koj yuav tsum tsis txhob tso tseg ib qho ntawm lawv. Ua tam sim no: ua kom koj cov zaub mov noj rau ob hnub tom ntej thiab ua ib qho kev npaj qoj ib ce rau ib lub lim tiam. Qhov tseem ceeb tshaj plaws, tsis txhob ntshai pib!
Cov lus nug thiab cov lus teb hais txog yuav ua li cas txhawm rau rub lub xovxwm thiab ntxuav lub plab
1. Yuav ua li cas tshem tawm plab rog, yog tias kuv tsis nyiam kev tawm dag zog? Puas yuav noj zaub mov hauv kuv rooj plaub?
Nyob ntawm seb koj txhais li cas los ntawm lo lus noj. Yog tias koj txhais tau tias txawv tshaib plab thiab mono, peb, ntawm chav kawm, tsis pom zoo. Xav kom koj lo rau ib tug txwv mov nyob rau hauv ib tug tas zog kom tsawg. Qhov no yuav pab koj poob phaus thiab tshem tawm cov rog hauv plab. Ntev npaum li cas thiab ntev npaum li cas - nyob ntawm koj lub cev. Cia li tsis txhob maj nws, trimming cov zaub mov ntau thiab ntau.
Kev tawm dag zog yuav pab koj poob phaus sai. Tsis tas li ntawd, koj yuav tau tshem ntawm dandruff thiab yuav ua rau koj lub cev elastic. Yog tsis muaj kev tawm dag zog kom ua cubes yuav luag tsis yooj yim sua. Yog tias koj tsis nyiam ua, saib cov kev pab cuam ntawm ncab, piv txwv li, Lub Cev Ntsuas. Lawv yuav pab nqa koj cov leeg hauv lub suab.
2. Kuv ua kev cob qhia kaum-feeb txhua hnub rau xovxwm. Nws puas yuav pab kuv tsim cov xovxwm?
Koj tsim koj cov leeg, tab sis tsis ua haujlwm kom txo tau cov rog, thiab qhov tseeb nws yog qhov teeb meem tseem ceeb ntawm txoj kev mus rau 6 qhov cub. Koj tsis tuaj yeem poob phaus hauv plab, tsuas yog ua crunches. Txhawm rau tshem tawm cov rog hauv plab, koj xav tau ib qho kev qhia dav dav, uas peb tau sau saum toj no.
3. Kuv tus phooj ywg rocked xovxwm txhua hnub thiab tsis ua dab tsi ntxiv, thiab rau ib hlis tau ua kom lub plab zoo meej. Tseem, txoj kev no ua haujlwm?
Txoj kev no tsuas yog siv rau qee yam caj ces. Tej zaum rau koj tus hluas nkauj plab feem ntau tsis yog ib qho teeb meem. Los yog lub cev teb tau zoo heev txawm tias ib qho kev tawm dag zog me me uas koj tuaj yeem tso cov xovxwm nkaus xwb. Cov ntaub ntawv no txawv txawv. Nws tsis yog qhov tsim nyog los ua raws li txoj hauv kev ntawm qhov kev tawm tsam tsawg kawg nkaus, yog li koj tsuas yog poob siab sai sai hauv cov txiaj ntsig.
Nws yog ib qho tseem ceeb kom nkag siab tias lub luag haujlwm tseem ceeb hauv kev tsim cov duab yog ua los ntawm cov noob caj noob ces. Ib txhia noj txhua yam, tsis ua kom muaj zog thiab muaj lub cev zoo meej. Lwm yam tsis muaj kev ua si nawv thiab noj zaub mov tam sim ntawd nce qhov hnyav. Lwm tus tsis tuaj yeem poob phaus hauv lub duav, thiab qhov plaub kuv tsis to taub yuav ua li cas tshem tawm plab rog. Qhov no ZDofRehoboam, yog ib tug neeg pab txhua hnub twist rau 10 feeb ib hnub, tab sis cov neeg no tseem yog haiv neeg tsawg.
4. Kuv ua 5-6 zaug hauv ib lub lis piam, tab sis kev noj zaub mov tsis raug ua raws. Qhov no tuaj yeem yog vim li cas kuv thiaj tsis poob phaus?
Tau kawg. Xav txog koj cov kev cai niaj hnub ntawm 2200 kcal (siv cov lej suav). Nrog rau qhov kev noj haus no koj yuav tsis poob phaus lossis kom zoo dua. Piv txwv li, koj tsis ua raws li cov zaub mov thiab noj 3000 kcal ib hnub twg. Ib teev ntawm kev qoj ib ce koj yuav hlawv 400-500 calories. Qhov no txhais tau hais tias koj cov nyiaj seem yuav yog li 300 calories ib hnub twg yog li 15% siab dua li qub. Thiab txhua txhua hnub, qhov "surplus" no faib rau koj lub cev li rog. Yog li xav txog lub luag haujlwm ntawm cov khoom noj khoom haus hauv kev tsim lub cev txawm tias ua haujlwm txhua hnub.
Yog li, tam sim no koj muaj cov lus qhia ceev yuav ua li cas los tsim cov xovxwm hauv tsev. Nws tseem nyob xwb rub kuv tus kheej ua ke thiab pib ua haujlwm ntawm koj lub cev los ntxuav lub plab hauv lub sijhawm luv tshaj plaws.
Nco ntsoov nyeem tsab xov xwm: Yuav ua li cas tshem tawm plab rog: cov cai yooj yim, cov lus qhia, nta thiab kev tawm dag zog
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