Tsis ntev los no, kev tawm dag zog hauv nruab hnub tau nce ntxiv thiab nrov dua. Nws ua tshwj xeeb tshaj yog rau cov neeg uas muaj hnub ua haujlwm ntev, thiab kev so ntev ntev hauv nruab nrab ntawm nws yuav yog lub caij haum rau lub cev ua si. Hauv qhov no, nws yuav pab tau rau cov kiv cua kis las kom kawm paub qhia thaum nruab hnub.
Cov Lus Qhia
Kauj ruam 1
Nco ntsoov koj hnub so haujlwm yog qhov tsim nyog rau koj qhov kev tawm hws thaum nruab hnub. Nws yog ib qho tseem ceeb tias nws yog tsawg kawg ib teev, thiab tib lub sijhawm koj muaj sijhawm los noj su tom qab hoob kawm. Nws yog qhov zoo yog tias lub caij nplooj zeeg thaum 12 lossis 13 teev tav su, txij li lub sijhawm no suav hais tias yog qhov zoo tshaj rau kev qhia, txwv tsis pub sim nrog tus saib xyuas tsev kawm ntawv ncua nws.
Kauj ruam 2
Xaiv ib qho chaw qhia. Nws yog ib qho tseem ceeb uas nws tsis nyob deb ntawm chaw ua haujlwm, vim txhua feeb ntawm kev so yog muaj nqi. Saib rau qhov chaw dhia tes uasi nyob ze, cov chaw ua si sab nraum zoov, lossis cov chaw seem hauv chav ua haujlwm uas tuaj yeem siv cov khoom siv dag zog. Yog tias muaj ntau tus neeg ua haujlwm nyiam qhia thaum nruab hnub nyob rau ib zaug, koj tuaj yeem tiv toj rau koj cov neeg saib xyuas tsev kawm ntawv nrog rau cov lus tshaj tawm los npaj ib lub tsev me me.
Kauj ruam 3
Noj cov protein-carbohydrate whey co nrog 15-30 g ntawm cov ntshiab protein 30 feeb ua ntej koj so ntawm kev ua haujlwm thiab pib ua haujlwm. Nws tuaj yeem npaj kom tsis muaj teeb meem hauv chaw ua haujlwm, nws tsuas yog ib qho tseem ceeb kom tsis txhob hnov qab nqa nws qhuav ntawm hnub ua haujlwm thiab muaj ib txoj phuam lossis ib rab tshuaj pleev rau ntawm txhais tes.
Kauj ruam 4
Ua qhov sai tab sis khaus workout ntev ntev li 30-40 feeb. Koj yuav tsum tau qhia thaum nruab hnub nyob rau hauv txoj kev uas koj ua haujlwm tsis pub ntau tshaj 2-3 pawg leeg hauv ib ntu. Rau kev siv dag zog kom ua tau zoo, lawv yuav tsum tau ua yam tsawg kawg 3-4 zaug hauv ib lub lis piam. Tom qab kawm tas, koj yuav tsum muaj sijhawm los da dej thiab su, uas yuav tsum yog protein thiab carbohydrates. Txhawm rau kom txuag sijhawm me ntsis thiab tseem tswj tau cov txiaj ntsig ntawm koj txoj kev ua haujlwm, noj ib pluas mov me me ua ntej qhov kawg ntawm kev so, thiab tom qab 60 feeb haus cov protein-carbohydrate co. Los ntawm kev ua txhua yam zoo, koj tuaj yeem ua haujlwm thaum nruab hnub yam tsis muaj teeb meem dabtsi.
