Tsis yog txhua tus tau muab lub cev zoo nkauj los yug thaum yug los yam tsis muaj qhov tshaj ntawm lub cev rog. Nws siv kev ua haujlwm ntau kom tau txais cov nyhuv no. Tsis muaj kev noj haus zoo yuav ua rau muaj txiaj ntsig zoo uas cov neeg ncaws pob tau qhia ntawm kev sib tw; kev qhia cov leeg ib ncua yog tsim nyog. Txawm hais tias nws yuav tsum raug sau tseg tias cov zaub mov tshwj xeeb tseem xav tau.
Cov Lus Qhia
Kauj ruam 1
Kev tsim cov leeg lub cev yog tshwm sim nrog kev noj haus tshwj xeeb thiab kev tawm dag zog ib txwm. Cov kev tawm dag zog zoo tshaj plaws rau qhov no yog lub rooj sib tw nias, zaum thiab rub kom nyhav. Lawv yuav pab koj kom nce cov leeg nqaij nyob hauv lub sijhawm luv tshaj plaws. Koj tuaj yeem ua cov kev tawm dag zog zoo li no nyob hauv tsev, tab sis nws zoo dua los ua qhov no los ntawm kev saib xyuas ntawm tus kws tshaj lij hauv kev tawm dag zog. Lawv yuav pab koj xaiv lub dumbbell teeb thiab kev teeb tsa ua kom muaj zog rau txhua pawg leeg, suav txog koj tus yam ntxwv thiab qhov xav tau.
Kauj ruam 2
Ib qhov teeb meem tseem ceeb tshaj plaws yog kev noj haus. Koj yuav tsum noj cov zaub mov uas muaj cov khoom noj kom txaus. Cov zaub mov noj txhua hnub rau cov zaub mov zoo li no tsis haum. Qhov tsim kom muaj cov leeg nqaij yuav tsis tshwm sim. Nqaij qaib, ib qho nqaij nyug, txiv hmab txiv ntoo, txiv ntoo, zaub nyoos, ntau cov kua txiv tshiab, cov zaub mov muaj protein ntau yog qhov koj xav tau. Thaum nruab hnub, tsawg kawg ob gram ntawm cov protein yuav tsum muab rau lub cev rau txhua qhov hnyav ntawm lub cev. Cov zaub mov muaj protein ntau uas ua rau cov leeg nqaij yog: kefir thiab mis nyuj muaj roj tsawg, zaub protein, ntses liab, ntses nqaj ntses, nqaij ntses ntses uas tsis muaj rog, nqaij ntses uas tsis muaj rog, nqaij qaib ua rau nqaij rog tsawg.
Kauj ruam 3
Ntxiv rau kev noj haus, kev saib xyuas kom txaus yuav tsum tau them rau cov kev tawm dag zog tawm dag zog. Lawv tuaj yeem nqa tawm thaum twg los tau nruab hnub, tab sis tsis pub dhau 4 teev ua ntej yuav mus pw. Nco ntsoov noj ib teev thiab ib nrab ua ntej koj kev tawm tsam. Zoo dua yog tias nws yog khoom noj nplua nuj nyob hauv cov carbohydrates. Yog lawm, thaum tawm dag zog lub cev, nws yog lawv tus uas raug hlawv. Nco ntsoov tias haus cov dej carbohydrate-protein sib tov thaum hnub kawg ntawm koj kev ua haujlwm lossis noj 2 lub txiv tsawb thiab tom qab ntawd haus ib taub mis. Ib teev tom qab qhov kawg ntawm lub workout, ib pluas noj puv yuav tsum tshwm sim.
Kauj ruam 4
Kev loj hlob ntawm cov leeg tsis tshwm sim hauv kev qhia. Tom qab ntawd, lawv tuaj yeem tshwm sim loj vim tias cov ntshav ntws txaus. Cia li, cov leeg nqaij tshiab nthuav dav thaum hmo ntuj. Raws li paradoxical raws li nws suab, ntau koj tau pw tom qab qoj ib ce, ntau zog koj cov leeg yuav loj hlob tuaj.
