Muaj peb yam tseem ceeb los tsim cov leeg nqaij. Thawj qhov pom yog khoom noj khoom haus, uas yuav tsum muaj ntau ntawm cov khoom noj protein. Qhov thib ob yog kev cob qhia yog. Thiab lub thib peb yam yog tau txais kev pw txaus, vim tias cov leeg nqaij zoo ib yam nkaus thaum koj so, thiab tsis txhua nyob rau hauv lub sijhawm ua haujlwm qoj ib ce. Yog tias koj tsis mob siab rau qhov tsawg kawg yog ib ntawm peb qhov tseem ceeb no, cov nyhuv yuav tsawg heev.
Nws yog qhov tsim nyog
- - protein zaub mov;
- - Pw tsis tsaug zog;
- - txoj haujlwm raug.
Cov Lus Qhia
Kauj ruam 1
Kev tawm dag zog yog qhov tsim nyog, tab sis muaj ntau ntau yam kev tawm dag zog, thiab nws yog qhov tseem ceeb los xaiv qhov zoo rau koj tus kheej. Ib ce ntau heev pab ua haujlwm tawm dag zog rau cov leeg nqaij, pab rau kev kho kom zoo tom qab raug mob, tab sis kev xyaum ua tsis tau ua rau kom muaj huab hwm coj. Nws yog cov kev qoj ib ce yooj yim uas ua kom cov nqaij leeg ntau tshaj plaws. Piv txwv, cov no yog zaum-sawv, xovxwm raug tshem tawm thiab lwm tus.
Kauj ruam 2
Xaiv ib qhov hnyav ua hauj lwm thiab naj npawb ntawm kev rov ua dua. Nws suav hais tias yog qhov zoo tshaj plaws los ua qhov tsawg ntawm cov le caag - tsis pub ntau tshaj 10, tab sis qhov hnyav ua haujlwm yuav tsum yog tias 10 qhov rov ua qhov koj yuav ua, tiag tiag "muab tag nrho qhov zoo tshaj plaws". Lub hauv paus ntsiab lus yog yooj yim: tus naj npawb ntawm cov kev qoj ib ce ua yog tswj los ntawm qhov hnyav, uas yog, yog tias koj muaj zog ntxiv, nce lub cev ua haujlwm, tsis yog tus naj npawb ntawm qhov rov ua dua, txhawm rau txuas ntxiv ua tib yam.
Kauj ruam 3
Khoom noj khoom haus protein yog lub hauv paus rau cov leeg mob nce. Qee tus neeg sib cav tias yog tias koj noj zaub mov zoo, thiab txawm tias ua txhaum qee qhov thaum xaiv cov workout, ces tseem yuav muaj kev kawm. Hloov siab, yog tias koj tsis noj zaub mov protein txaus, cov leeg yuav tsis loj hlob.
Kauj ruam 4
Tsis txhob qoj ib ce ntau tshaj 3 zaug hauv ib lub lis piam. Siv sijhawm ntau dua pw tsaug zog. Lub cev nqaij hlav tsuas yog lub sijhawm so. Yog tias koj ua haujlwm dhau koj lub cev thiab tsis pub nws so, yuav tsis muaj kev kawm ntxiv.
Kauj ruam 5
Qhia koj lub cev kom ncaj ib yam. Txawm hais tias koj xav tias koj yuav tsum ua haujlwm tawm ntawm cov leeg, piv txwv li lub cev sab saud, ces tseem yuav tsum them nyiaj rau qhov so, ib yam nkaus. Nws yog qhov tseem ceeb heev uas yuav tsum tau ua kev tawm dag zog rau koj ob txhais ceg thiab nraub qaum, yam tsawg kawg mus rau qhov tsawg kawg nkaus.
