Daim duab ua kis las evokes khib thiab muaj lub siab xav rau cov duab zoo sib xws. Nws yooj yim tsim cov leeg sai sai, thiab koj tsis tas yuav tsum muaj kev tawm dag zog hauv chaw dhia ua si. Qhov no yooj yim los ua tom tsev, tom qab ob peb txoj hauv kev ua tus txheej txheem.
Nws yog qhov tsim nyog
Dumbbells, kettlebells, barbell
Cov Lus Qhia
Kauj ruam 1
Siv cov khoom hnyav zuj zus. Ntawd yog, nws qhov nce zuj zus, vim qhov rov ua dua los ntawm kev qoj ib ce lossis los ntawm kev quab yuam hauv daim ntawv thov (lossis qhov hnyav ntawm qhov hnyav raug rub tawm). Lub cev yuav maj mam hloov kho thiab qhov kev loj hlob ntawm cov leeg yuav ua kom pom tseeb.
Kauj ruam 2
Ua 8 txog 12 rov ua dua ntawm txhua qhov kev tawm dag zog. Tsawg dua rov ua dua yuav tsuas yog nce cov leeg nqaij, tab sis yuav tsis nce cov leeg nqaij. Qhov ntau ntawm qhov rov ua dua, ntau dua 20, txhais tau hais tias qhov hnyav uas koj tau xaiv tsis txaus thiab xav tau nce ntxiv. Nws yuav tsum yog qhov uas koj tuaj yeem nqa nws tsis pub dhau 12 zaug.
Kauj ruam 3
Ua 6 txog 9 teev rau txhua cov leeg mob. Lub sijhawm zoo rau kev ua kom tiav cov lej no yog 45 feeb.
Kauj ruam 4
Thaum ua si, koj poob ib cov calories ntau. Yog li, noj ntau li ntau tau, txhua 3 teev. Rau cov leeg kev loj hlob, cov protein xav tau, qhov ntawm uas yog cov khoom noj muaj protein. Xam xyuas cov protein uas xav tau uas siv cov mis: qhov hnyav hauv kg sib npaug los ntawm 2.05. Qhov no yuav yog koj lub cev hnyav hauv cov phaus thiab cov protein ntau hauv cov grams. Cov. nrog qhov hnyav txog 80 kg, 176.4 g ntawm protein ib hnub yuav xav tau kom nce cov leeg mob.
Kauj ruam 5
Noj cov zaub mov muaj protein ntau. Cov no yog cov nqaij qaib thiab nqaij npuas nqaij (txog 20 g ntawm protein ib 100 g ntawm cov khoom lag luam), qe (6 g ntawm protein), cheese (25 g), nqaij nruab deg, mis nyuj (27 g ntawm protein rau 1 liter), noob txiv thiab noob Cov. Xws li cov zaub mov muaj roj nyob hauv koj cov zaub mov noj. Lawv yog qhov tseem ceeb rau kev tsim cov tshuaj hormones anabolic uas tswj cov leeg nqaij. Noj cov avocados, roj zaub, thiab cov rog rog.
Kauj ruam 6
Nco ntsoov suav nrog cov khoom noj uas muaj cov khoom noj carbohydrates ntau hauv koj cov khoom noj. Cov no yog cov ncuav ci ncuav thiab cij, oatmeal, qos yaj ywm, zaub cob pob thiab zaub ntsuab. Lawv muab lub cev nrog lub zog nws xav tau kom tawm dag zog zoo. Kuj tseem noj yam tsawg 300 grams ntawm cov khoom noj cog ntoo - txiv hmab txiv ntoo thiab zaub hauv ib hnub. Lawv pab txhawm rau txhim kho kev zom zaub mov thiab txau cov khoom tsim ua vaj tse rau kev tsim cov leeg nqaij.
Kauj Ruam 7
Kev tawm dag zog tsawg kawg 4 teev ua ntej yuav pw txhua hnub. Hmo ntuj so yuav tsum ua tiav, tsawg kawg 8 teev. Nws tau nyob rau lub sijhawm no tias cov leeg ua cov leeg tau tsim. Thiab nco ntsoov haus tsawg kawg 2 liters dej huv txhua hnub. Qhov nyiaj no yog qhov tsim nyog rau cov txheej txheem ib txwm ntawm cov metabolism thiab kev ua kom yoog cov protein, rog thiab carbohydrates.
