Txhawm rau kom muaj kev kub ntxhov nyob hauv vaj tse, koj yuav tsum tau ua raws li qhov teeb meem no, thiab tshem tawm koj lub neej thiab txhua yam uas ua rau kom muaj roj nqaij thiab, qhov tawm tsam, nrog rau txhua yam uas yuav pab muab tshem tawm ntawm nws.
Muaj kev kub ntxhov ceev hluav taws kub hauv tsev
Yuav kom paub daws cov hauj lwm hauv lub sij hawm luv tshaj, koj yuav tsum tswj koj cov khoom noj. Xwb, nws yog vim qhov ntau dhau zog ntawm lub cev uas lub cev yuam kom cia cov nqaij rog.
Tsis suav kev noj zaub mov:
- tej zaub mov kib;
- tag nrho rog (lard, butter, nqaij npuas, margarine thiab muaj lawv cov pluas noj thiab khoom noj);
- piam thaj thiab tag nrho cov qab zib (tshwj xeeb yog cov ncuav pastries, biscuits, khoom qab zib, mis nyuj chocolate);
- tag nrho cov hmoov nplej (los ntawm cov pasta, cov pob tw, cov pob cij thiab cov yob).
Xwb, kev noj haus yuav tsum tsom cov protein ntau: noj qe rau noj tshais, buckwheat nrog nqaij - rau pluas su, tsev cheese ua khoom txom ncauj, ntses lossis nqaij qaib nrog zaub - noj hmo.
Ce rau roj hlawv tom tsev
Rau qhov poob phaus, nws yog ib qho tsim nyog los ua ke cardio-loads nrog quab yuam, qhov no yog qhov yooj yim thiab sai tshaj. Cov hluav taws kub tag nrho hauv tsev yog tsuas yog tias koj ua raws li kev noj haus thiab ua si xwm yeem - 3-4 zaug ib lim piam rau 40-60 feeb. Rau kev ua haujlwm hauv tsev, xws li kev ua haujlwm zoo:
- Dhia nrog ib rab hlua (15 feeb).
- Khiav ntawm qhov chaw (15 feeb).
- Khiav ntawm stairs los yog chav kawm nrog lub platform (15 feeb).
- Mob hnyav Hoop (15 feeb).
- Squats nrog dumbbells (3 poob ntawm 15 zaug).
- Dumbbells nrog dumbbells (3 teev ntawm 15 zaug).
- Push-ups hauv av yog classic (3 poob ntawm 10 zaug).
- Ce rau tes nrog dumbbells (3 zuj zus ntawm 15 zaug).
Los ntawm thawj peb kev ua haujlwm hauv ib txoj haujlwm, nws txaus kom muaj ib los yog ob qho los xaiv los ntawm, ces ua tag nrho cov kev xyaum ua haujlwm thiab qhov kawg tiav. Ntev koj khiav los yog dhia, qhov zoo tshaj qhov cov roj tso tawm yog faib.