Thaum lub sij hawm kev cob qhia nws yog tsis yooj yim sua haus
Tseeb, qee tus neeg xav tias lub ntiajteb txawj nqus nyob hauv plab yog tias lawv haus dej thaum lub sijhawm ua haujlwm. Txawm li cas los xij, qhov no yog qhov kev zam, tsuas yog muaj kev pom zoo: haus lub sijhawm ncaws pob uas tuaj yeem tsim nyog thiab tsim nyog! Vim tias qhov tsis muaj dej, qhov ua tau zoo ntawm cov khoom siv tau txo - nrog lub hom phiaj ntawm kev txuag dej noo, cov hlab ntsha tau txo qis, cov txheej txheem metabolic qeeb, cov txheej txheem kev ua kom qeeb. Raws li qhov tshwm sim, koj tsis yog pheej hmoo ua kom lub siab, uas tsis tuaj yeem nqus cov ntshav ntawm cov nkoj nqaim, tab sis kuj pheej hmoo ua kom sov. Yog li xyoo 1984, lub Swiss RUNCHER thaum lub sijhawm ua tiav ntawm kev ua si Olympic tsis tuaj yeem ua tiav vim tias tsis ua raws li tus ntxhais haus cawv tsis zoo. Cov neeg ua kis las paub los haus cov dej hauv me me sips thoob plaws workout - kwv yees li 250-500 ml, nyob ntawm qhov kev siv thauj khoom. Txhawm rau tswj lub zog, koj tuaj yeem ntxiv ob peb spoons ntawm hmoov amino acids rau cov dej - koj tuaj yeem yuav lawv ntawm kev ua kis las cov khoom noj.
Koj tuaj yeem haus thiab xav tau
Yees duab: Pixabay.com.
Tom qab kev cob qhia nws yog tsis yooj yim sua noj
Cov coachilled Coaches qhia cov ntxhais uas xav kom poob phaus, tsis txhob noj kom tau ntau npaum li "hlawv" yog tias tsis muaj ntxiv lawm. Lwm tus, ntawm qhov tsis sib xws, thawj zaug tom qab kev cob qhia tau noj nrawm carbohydrates - txiv tsawb, cereal tuav lossis haus ib lub heiner. Peb qhia kom tsis mloog thiab tsis mloog thiab tsis yog lwm tus. Tom qab cov chav kawm, nws yog tus nqi tos li 10-15 feeb kom cov mem tes rov qab yog cov txheej txheem ntawm cov khoom noj yuav muaj lwm yam khoom siv ntxiv rau lub plawv. Tom qab qee lub sijhawm, noj li qub - nws tuaj yeem yog ib lub mis qaib mis nrog cov zaub sib xyaw thiab cov cereal lossis protein cocktail. Hnov koj lub cev thiab noj thaum koj xav tau, tsawg kawg 10 teev tsaus ntuj - yuav tsis muaj kev tsim txom rau daim duab. Nws yog ib qho tseem ceeb uas cov zaub mov haum rau hauv lub ntsej muag txhua hnub, thiab lub sijhawm ntawm kev noj tsis muaj teeb meem.
Daim cardio kev kawm pab kom poob phaus
Cov menyuam ntxhais uas nyuam qhuav pib koom rau hauv chav dhia ua si thiab muaj qhov hnyav dhau los, qhia ua ntej pib dua nws ntawm cov nuj nqis ntawm kev kawm cardio. Peb pom zoo nrog cov lus qhia no. Tseeb, Aerobic workouts pab txhawb lub plawv thiab cov hlab ntsha, tau npaj lawv kom hnyav dua li kev tawm dag zog ntau dua li kev tawm dag zog ntau dua li kev tawm dag zog ntau dua li kev tawm dag zog ntau dua li kev tawm dag zog ntau dua li kev tawm dag zog ntau dua. Txawm li cas los xij, yog tias koj tsis muaj qhov hnyav tshaj, koj tuaj yeem ua tiav zoo ntxuav koj tus kheej hauv ib daim ntawv uas ua ke ob hom khoom siv. Nws tau raug pov thawj tias nrog kev cob qhia aerobic, feem ntau cov calories yog "hlawv" thaum lub sijhawm kawm, nrog Anaerobic - Twb tom qab nws. Tsis txhob maj nroos khiav mus rau hauv chav tsev yog tias koj noj ib lub chocolate lossis mus dhau hnub thov nruab hnub - tsis muaj dab tsi yuav yog los ntawm ib qho "kev ua txhaum cai" ntawm tsoomfwv.
Kev cob qhia Cardio yuav tsum ua ke nrog lub zog
Yees duab: Pixabay.com.
Kev cob qhia yuav tsum kav ntev dua li ib teev
Tsis txhob saib cov txiv neej uas nws cob qhia kev ua haujlwm yog sib txawv me ntsis. Lawv yeej tau qhia rau 1-1.5 teev vim muaj kev so loj ntawm txoj kev - koj yuav tsum rov qab ua lub zog los tsa lub zog nruab rau ntawm qhov chaw. Cov poj niam tsis qhia ncab qhov kev ua haujlwm ntawm lub sijhawm xws li - 30-40 feeb txaus los ua 5-6 ce nyob rau hauv ntau txoj hauv kev. Tus so ntawm txoj kev mus yuav tsum tau ncua 20-30 vib nas this. Yog tias koj ua ib ce kev cob qhia nyob rau hauv ib qho kev kawm ntau heev, ces tsis yog tsuas yog lub sijhawm txuag, tab sis kuj pom qhov tshwm sim sai dua. Pib nrog cov kev tawm dag zog yooj yim - zaum zaum, beasts dag, rodged traction - thiab mus ua haujlwm ntawm cov leeg nqaij thiaj li "ua tiav" lawv.
Cov hauv caug yuav tsum tsis txhob mus rau cov thom khwm
Nws tseem ceeb tias thaum kawm txog kev cob qhia rau cov kws qhia, lub sijhawm yav tom ntej tau hais ntau xyoo uas hauv caug no tsis tuaj yeem mus dhau cov thom khwm rau hauv qab taw. Lawv hloov cov ntaub ntawv tsis raug rau lawv pawg ntseeg, cov phooj ywg. Lub tswvyim ua dab neeg zoo li dav dav uas feem ntau yog cov kev ntseeg siab tau hais rau nws. Qhov tseeb, txhua yam tau piav qhia los ntawm lub cev siv dag zog - txhua tus neeg muaj cov neeg sib txawv. Yog tias koj lub hauv caug yog yoog raws thiab koj tsis xav tias tsis xis nyob thaum ua kev tawm dag zog, ces tsis muaj kev pheej hmoo rau kev puas tsuaj rau lub hauv caug khob lossis poob rau. Txhawm rau tswj xyuas kev noj qab haus huv ntawm cov pob qij txha, haus collagen, calcium thiab ntswj txoj cai.
Cov hauv caug tuaj yeem mus rau cov thom khwm
Yees duab: Pixabay.com.