Koj tuaj yeem nce lub cev nyhav sai sai nrog cov khoom noj ntau ntxiv thiab kev tawm dag zog. Txhawm rau kom ua tiav cov txiaj ntsig zoo, koj yuav tsum nce koj cov protein kom tsawg thiab mus ua si tsawg kawg ob zaug hauv ib lub lim tiam.
Cov Lus Qhia
Kauj ruam 1
Koj tuaj yeem nce sai sai nrog kev pab los ntawm kev tawm dag zog hauv chaw dhia ua si thiab txhawb kev noj zaub mov. Txhawb kom ntau ntxiv ntawm cov zaub mov. Noj tsawg kawg 4-5 zaug hauv ib hnub. Cov kws qhia yug lub cev kom noj li 7-8 zaus kom tswj tau lawv cov duab. Txhua pluas noj yuav tsum muaj 50-60% carbohydrates (zoo dua "qeeb"), 30-35% protein thiab tsuas yog 10-20% rog.
Kauj ruam 2
Noj ntau ntawm cov protein, vim tias nws yog nws leej twg tau koom nrog kev loj hlob thiab txhim kho cov leeg. Ua li no, noj cov zaub mov hauv qab no: nqaij npuas, nqaij qaib, legumes, nceb, qe hmoov (nws muaj yuav luag peb lub sij hawm muaj protein ntau dua li cov qe hau), ceev. Tab sis muab cov ntsiab lus tshwj xeeb rau ob yam khoom: cov cheese nyuaj thiab qe (suav nrog quail). Cov protein nyob hauv lawv yog qhov yooj yim nqus tau los ntawm lub cev. Qhov no txhais tau hais tias cov zaub mov no yog qhov zoo tshaj plaws rau kev nce lub cev. Qhia tsawg kawg 6 lub qe thiab 200 gram ntawm cheese rau hauv koj cov khoom noj txhua hnub. Yog lawm, cov zaub mov no yuav tsum yog cov khoom noj uas koj ib txwm noj.
Kauj ruam 3
Ua haujlwm hauv lub chaw dhia ua si 2-3 zaug hauv ib lub lis piam. Lub cev yuav tsum tsis tsuas yog tau txais lub nra, tab sis kuj rov qab los ntawm nws. Yog li, nws tsis pom zoo kom cob qhia txhua hnub. Lub sijhawm rau cov chav kawm yuav tsum yog 1-1, 5 teev, suav nrog 2 lub tshuab ua kom sov ntawm lub tshuab aerobic.
Kauj ruam 4
Xav txog qhov siv ntawm kev sib ntsib thiab. Ua haujlwm nrog qhov hnyav tshaj plaws koj tuaj yeem ua haujlwm. Lub sijhawm ntawm cov khoom yuav tsum yog 60-90 vib nas this. Qhov siab tshaj plaws ua tau tuaj yeem ua tiav nrog kev siv ntau ntawm kev tawm dag zog. Qhov hnyav nce nyob ntawm seb cov leeg tau hnyav npaum li cas thaum lub sijhawm kawm, thiab nyob ntawm seb lawv so li cas thaum lub sijhawm rov qab los.
Kauj ruam 5
Xws li kev tawm dag zog uas siv cov leeg ntau hauv koj qhov kev zov me nyuam. Qhov no yog qhov raug tshem tawm xovxwm, zaum-rub, deadlift. Ua tag nrho cov chav kawm nrog qhov hnyav tshaj plaws, nco ntsoov siv cov barbells thiab dumbbells.
Kauj Ruam 6
Koj yuav tsum tsis txhob siv sijhawm ntau dhau ntawm cov simulators, vim tias lawv tsuas yog muab cov leeg ua kom zoo dua, thiab tsis pab txhawm rau kom lub cev hnyav dua. Kev tawm dag zog kom ntau nrog rau qhov hnyav dawb, tsuas yog qhov no yuav pab koj sai sai ua kom tiav cov txiaj ntsig.
