Raws li kev tshawb nrhiav, tus naj npawb ntawm cov leeg nqaij ua haujlwm yog qhov ua rau muaj sab caj dab thiab yuav luag tsis hloov nyob rau hauv lub neej. Thaum nws zoo li rau koj tias kev loj hlob ntawm cov leeg mob tshwm sim, qhov tseeb nws yog qhov txuas mob nqaij hypertrophy thiab ib qho kev nce hauv sarcoplasm.
Cov Lus Qhia
Kauj ruam 1
Thaum lub caij ua kev tawm dag zog, cov leeg ua kom cov leeg ib nrab qee qhov puas tsuaj, zoo li yog qhov tawg me me tshwm sim, thiab lub sijhawm so nws rov kho dua. Thiab dab tsi yog qhov tseem ceeb, qhov loj tsis tsuas yog rov qab mus rau theem pib, tab sis jumps tshaj nws - qhov no hu ua supercompensation.
Kauj ruam 2
Koj yuav tsum paub tias kev loj hlob ntawm cov leeg tsis yog los ntawm kev qhia ua lub zog, tab sis kuj los ntawm kev tawm dag zog. Kev cob qhia muaj zog muab lub zog thauj khoom uas ua rau microdamage, thiab, yog li ntawd, cov nqaij sib txuas tau nce ntxiv thaum lub sijhawm so. Ib qho ntxiv, kev qhia paub li no txhawb txoj kev loj hlob ntawm cov tshuaj hormones thiab testosterone.
Kauj ruam 3
Nrog kev kawm txog cardio, ntshav txav ceev los ntawm lub cev, uas ua kom nrawm tshem tawm cov co toxins thiab tsim cov khoom tshiab los ntawm cov leeg. Kev ncab qoj ib ce ua kom nrawm dua cov txheej txheem rov ua kom rov qab, tiv thaiv kom txhob leeg khov kho thiab ua kom nrawm nrawm.
Kauj ruam 4
Lub cev xav tau cov as-ham rau kev loj hlob ntawm cov leeg ib txwm. Thaum lub zog kev cob qhia, cov khoom noj muaj txiaj ntsig yog noj hauv lub sarcoplasm, thiab "lub qhov rai" carbohydrate "yog tsim, yog li nws yog qhov tseem ceeb kom muab cov leeg nrog cov carbohydrates ceev (piv txwv li, qab zib, jam, zib ntab, ncuav dawb) tsis pub dhau 2-3 teev Cov. Nws kuj tseem yuav tsum tau noj tsiaj cov protein (nqaij, qe, cov khoom noj siv mis), yam tsis muaj kev loj hlob ntawm cov leeg, thiab tsis txhob hnov qab txog cov vitamins thiab dej txaus.
