Muaj ntau yam kev qhia hauv kev ua si, uas pom tau tias yog universal, thiab lawv muaj kev cob qhia lossis kev cob qhia. Nws yog siv los kho cov duab, yuav tsum tau tshem ntawm ntau kilograms thiab kev txhim kho cov nqaij pob txha nyem. Koj tuaj yeem xyaum ua haujlwm hauv tsev thiab tom tsev, qhov tseem ceeb tshaj plaws yog los tsim kom muaj ib txoj hauv kev nrog txhua txoj hauv kev xav.
Ua kom sov ua ntej lub cev hnyav
Txij li kev cob qhia xws li kev khaus khaus uas tsis muaj cua sov ua kom cov nqaij, tendons thiab cov pob qij txha yog qhov tseem ceeb. Yog tias koj hla qhov feem ntawm txoj kev kawm no, ces muaj kev pheej hmoo ntawm kev raug mob, thiab qhov ua tau zoo ntawm kev ua haujlwm yog txo qis. Nws muaj ntau lub tswv yim tseem ceeb uas yuav ua rau kev sov siab ua ntej ua kom muaj zog.
- Lub caij ua haujlwm sov so yog 15-20 feeb. Thawj zaug ua ntej 5 feeb khiav nrog lub zog ceev ceev. Tom qab ntawd, mus rau cov pob qij txha thiab pib ntawm sab qaum ntawm lub cev, maj mam nqis mus rau ntawm taw. Rau lub hom phiaj no, ntau txoj kev tawm lus siv ntau yam. Lub sij hawm tom ntej no txav mus rau cov leeg.
- Nws yog ib qho tseem ceeb kom sov tuaj yeem maj mam xav tias cov nqaij ntshiv thiab ligaments. Cov qoj nrov tshaj plaws: qhov chaw ua si, khiav ntawm qhov chaw, dhia hlua thiab lwm tus.
- Tom qab koj ua ib qho kev xyaum ua haujlwm, ua ib qho tshwj xeeb uas yog npaj rau kev ua qoj ib ce. Piv txwv, yog tias koj npaj yuav ua lub khawm nrog ib lub bar, ces koj yuav tsum ua kom sov so nrog lub teeb nyhav.
Kev cob qhia hauv tsev
Ntau tus neeg xav tias cov hauj lwm hauv tsev tsis muaj txiaj ntsim, tab sis qhov no yog kev dag ntxias, vim yog tias koj paub cov cai thiab xaiv cov kev qoj ib ce, ces qhov ntawd yuav yog. Lub hauv paus ntsiab lus ntawm kev ua tau zoo yog qhov ua tau zoo, yog li nws yog qhov zoo dua rau kev npaj ua ntej, los ntawm kev sau tag nrho cov kev ua. Muaj ntau txoj cai tswjfwm uas yuav pab kom koj tau txais kev vam meej hauv lub sijhawm luv luv.
- Kev cob qhia lub zog rau cov poj niam hauv tsev pib nrog kev sov so thiab yuav tsum kav ntev li ib teev.
- Kev qoj ib ce nyob rau ob peb qho, yuav tsum muaj tsawg kawg yog peb. Yog tias lub hom phiaj ntawm cov chav kawm yog poob phaus thiab kev loj hlob ntawm kev ua kom tiav, tom qab ntawd ces qhov kev sib tw yuav tsum tau so, so 30 seconds. Thaum ib tug neeg ua haujlwm ntawm kev txhim kho ntawm cov leeg mob, ces koj tuaj yeem so li ob feeb.
- Siv qhov hnyav ntxiv rau kev ua haujlwm ntawm lub zog. Yog tias koj xav poob phaus, ces nws yuav tsum me me, thiab ua rau kom cov nqaij mob, ntawm qhov tsis sib thooj, qhov siab tshaj plaws.
- Kev xyaum ua kom lub tsev muaj zog: zaum, lunges, push-ups, bar, traction ntau yam, ntxiv ntawm txhais tes, tshem lub plab thiab lwm tus.
Kev cob qhia rau cov poj niam hauv gym
Qhov zoo tshaj plaws tau los ntawm kev xyaum ua hauv chav gym. Nws yog ib qho tseem ceeb rau kev soj ntsuam txog koj tus kheej txoj kev kawm, vim tias lub pob yuav tsum ua tau. Yog hais tias tsis muaj peev xwm hu rau tus kws qhia, ces nws yog ib qhov tsim nyog yuav tau kawm cov hauj lwm ntawm simulators thiab cov txheej txheem ntawm cov kev ua. Kev xyaum lub zog rau tag nrho cov nqaij leeg yuav tsum ua raws li cov cai yooj yim.
- Nws yog ib qho tsim nyog yuav tau hais txog cov kev qoj ib ce uas muab cov khoom rau ntau pawg leeg.
- Txoj hauv kev yuav tsum tsim kom muaj ib txoj hau kev ua ntej uas ua haujlwm rau cov leeg loj tshaj: thighs, rov qab, ceg, pob tw thiab hauv siab. Nyob hauv ib qhov teeb meem ntawm thaj chaw, qhov tseem ceeb yog qhov yuav tsum ua rau nws.
- Kom muaj kev vam meej, nws yog ib qho tseem ceeb kom tsis tu ncua nce qhov khoom, piv txwv li, los ntawm kev nce cov naj npawb rov qab los los ntawm qhov hnyav.
Kev cob qhia txog kev poob phaus
Ntau tus yuav xav tsis thoob, tab sis qoj ib ce nrog hnyav ntxiv pab rau hlawv calorie zoo, yog tias koj sib piv nrog cardio, ces tib lub sijhawm ib tus neeg yuav siv sijhawm 50% ntxiv. Ib qho tseem ceeb kom zoo - txawm tias tom qab qhov kev cob qhia yuav yog txheej txheem ntawm cov rog kub kub hauv ob peb teev. Kev cob qhia txog kev mob roj hlab yuav pab txo tau qhov ntim, tshem cov cellulite thiab ua kom lub cev zoo dua. Tej kev cob qhia no muaj feem xyuam zoo rau kev noj qab haus huv. Nws muaj qee qhov nta ntawm cov chav kawm poob phaus uas tsim nyog.
- Yuav kom pib txoj kev ntawm roj hlawv, nws yog ib qhov tsim nyog yuav tau ua nrog kev ua kom zoo, thiab so ntawm cov kev xav yuav tsum tsawg.
- Nws yog qhov zoo tshaj plaws los siv lub teeb nyhav, tab sis tib lub sij hawm ua kom ntau tus ntxiv ntawm cov rov qab.
- Rau cov neeg uas xav kom sai sai hais goodbye rau ntxiv phaus, kev xyaum vam meej yog zoo dua qub. Lawv txoj cai yog los ntawm kev xaiv ntawm 4-5 kev ua haujlwm, uas yog ua tiav ib qho nrog ib qho tsawg kawg nkaus so.
Lub zog rau kev xyaum kawm
Qhov no, tsis hais lub hom phiaj twg, nyob ntawm ntau tus neeg noj. Tso rog, qab zib thiab muaj calorie, muab qhov tshwj xeeb rau cov khoom noj muaj protein ntau nrog cov roj tsawg, zaub thiab txiv hmab txiv ntoo. Lub zog ntawm kev xyaum ua lub zog yuav tsum muaj feem xyuam thiab yuav tsum muaj tsawg kawg yog tsib zaug ib hnub. Nws yog ib qho tseem ceeb rau kev ua noj kom zoo, muab qhov ua rau ua noj, ci thiab muab tso tawm. Nws yog ib qhov tsim nyog los haus dej ntau ntau, yog li txhua hnub tus nqi yuav tsum yog 2-2.5 liv.
Dab tsi yog tom qab muaj zog kev cob qhia?
Ntawm no, nws yog ib qho tseem ceeb los cuam tshuam rau ib qho tswvyim hais ua dabneeg, vim hais tias muaj coob leej ntseeg tias yog tias koj tsis noj mov tom qab kev cob qhia, koj yuav poob phaus sai dua. Cov kws qhia thiab cov khoom noj khoom haus pom zoo kom noj tam sim ntawd noj zaub mov tom qab kev ua hauj lwm kaw qhov ncauj tawm ntawm lub qhov rais muaj protein-carbohydrate . Xaiv ib feem ntawm qhov muab xam tias protein yuav tsum yog 60%, thiab carbohydrates 40%. Tsaug rau qhov no, nws yuav ua tau kom tig lub zog khib nyiab thiab muab cov amino acids mus rau cov leeg. Ib qho kev xaiv zoo yog tsev cheese nrog txiv hmab txiv ntoo. Lub zog muaj zog tom qab lub zog kawm muaj xws li tag nrho cov pluas mov, li ib nrab ib teev. Cov ntawv qhia zaub mov muaj xws li cov nqaijrog, carbohydrates, thiab cov rog.
Dab tsi yog ua ntej kev cob qhia lub zog?
Yuav kom muaj lub dag zog mus ua haujlwm, koj yuav tsum muab lub cev "roj", tab sis nws yog ib qho tseem ceeb tsis txhob xav tias muaj kev tsis txaus siab. Lub zog ua rau lub cev qeeb carbohydrates, uas yog tso tawm maj, piv txwv li, lawv noj mov ci thiab txiv tsawb. Noj li 40 g rau kev pom zoo rau 30 nas this. Txij thaum cov nqaij ntshiv ntawd yuav tsum tau muab zaub mov, cov zaub mov ua ntej kev cob qhia zoo yuav tsum muaj cov khoom noj protein thiab yuav tsum tau muaj txog 20 g. Nws tseem yog ib qho tseem ceeb uas yuav tsum tau muaj roj tsawg hauv pluas noj no - 3 g.
Kev raug mob ntawm kev kawm lub zog rau cov poj niam
Muaj coob tus ntseeg tias yog koj kam nrog qhov hnyav, koj tuaj yeem txeeb tau cov duab, ua rau tib neeg zoo li, tab sis nws tsis muaj dab tsi ntau tshaj li qhov tswvyim hais ua dabneeg. Kev puas tsuaj los ua kom tau txais kev cob qhia yog tias cov kev cai tseem ceeb tsis ua raws thiab yog tias tsis muaj kev sov so. Yuav ua mob rau kev cob qhia tuaj yeem tshwm sim thaum muaj mob, yog tias tsim nyog, mus ntsib kws kho mob kom tsis muaj teeb meem nrog kev mob nkeeg.
Kev cob qhia muaj zog yog qhov kev xaiv zoo rau cov neeg uas xav kom tshem tau rog thiab ua kom lawv lub cev zoo dua. Qhov tseem ceeb tshaj plaws yog ua raws li cov kev cai ntawm kev cob qhia thiab xaiv cov kev ua tau zoo, uas yog xav txog qhov kev xav tau. Tom qab ob peb lub lis piam ntawm cov chav kawm, koj tuaj yeem pom txoj kev kawm, tab sis nws yog nyob ntawm qhov pib thawj thiab lub hom phiaj.