Txoj hauv kev yooj yim los tsim cov leeg nqaij hauv lub sijhawm luv luv yog los ua cov khoom noj dag zog, "lub cev tsim". Los ntawm ua raws li ntau txoj cai yooj yim thiab cov hauv paus ntsiab lus, koj tuaj yeem ua tiav cov txiaj ntsig tau zoo heev. Tseem ceeb tshaj, cov leeg txhim kho txhim kho kom nrawm yuav nyob nrog koj ntev! Nco ntsoov - tsim kom lub cev noj qab nyob zoo yog ua tiav los ntawm kev sib koom ua ke.
Cov Lus Qhia
Txhawm rau tsim cov leeg nqaij nyob rau lub sijhawm luv, koj yuav tsum nkag siab meej txog cov txheej txheem ntawm kev tsim cov leeg nqaij. Cov leeg uas tau ncab thaum lub sijhawm ua haujlwm yog nyob rau hauv lub "ntxhov siab" rau qee lub sijhawm. Yog tias koj pub nws nrog protein ntau thiab muab nws so, nws yuav pib loj hlob. Yog li, cov qauv rau kev ua tiav yog: kev tawm dag zog, kev noj zaub mov kom raug thiab so kom txaus. Cia peb mus thoob txhua lub ntsiab lus.
Thaum kev cob qhia, koj yuav tsum coj mus rau hauv qhov tseeb qhov tseeb ntawm cov leeg yuav tsum tau kawm kev nyeg, tsom rau lawv cov pab pawg tseem ceeb. Hloov pauv, peb ua kev tawm dag zog ua rau cov pab pawg hauv qab no: pectorals, deltas, quadriceps, biceps thiab triceps. Kev Siv Qis: Bench Press, Deadlift thiab Barbell Squat. Nws yog qhov zoo tshaj los siv peb zaug ua haujlwm ib lim tiam.
Khoom noj khoom haus yog tus yuam sij rau menyuam. Yog tsis muaj nws, cov leeg tsuas tsis loj hlob. Noj zaub mov kom zoo yog noj zaub mov me 5-6 zaug ib hnub. Thawj thawj hnub, koj yuav tsum tsom ntsoov rau cov khoom noj carbohydrate - qhob cij, cereals, txiv hmab txiv ntoo. Hauv ob - rau cov protein: cov khoom noj siv mis, nqaij nyug, qe. Tus nqi ntawm cov protein rau ib hnub twg yuav tsum yog 2-3 gram ib kilogram ntawm lub cev qhov hnyav.
Cov nyiaj rov qab yog npaum li qhov yuav tsum tau muaj kev cob qhia thiab kev noj zaub mov noj. Tus yuam sij rau so kom txaus yog 9 teev pw ib hnub. Nws yog ib qho tseem ceeb tias thaum pw tsaug zog koj tsis cuam tshuam los ntawm cov nkauj thiab cov cuam tshuam sab nraud ntxiv.
Kev siv cov amino acids muaj txhawb rau qhov kev nrawm tseem ceeb ntawm cov txheej txheem ntawm cov kab mob protein. Nws paub tias cov protein ntau hauv lub cev ua kom yoog ntxiv, cov txheej txheem ntawm cov nqaij ntshiv tsim tau sai dua. Koj tuaj yeem yuav cov amino acids uas koj xav tau hauv cov chaw muag tshuaj tshwj xeeb. Nco ntsoov sab laj txog lawv txoj kev yuav thiab siv nrog tus kws qhia hauv chav ua si thiab kws kho mob.
Nco tseg:
Lub cev poob dej ntau dhau thaum ua exercise. Sim haus dej tsawg kawg 2.5 litres ib hnub.
Tswv yim pab:
Cov vitamins yuav ua rau kom rov zoo dua thaum txoj kev rov qab los ntawm cov leeg nqaij.
