Tsib caug xyoo dhau los, cov qauv kev zoo nkauj tam sim no yuav raug suav hais tias siv dag thiab khoov, tab sis tam sim no qhov kev pom muaj ntau zuj zus ntxiv tias nws tsis yooj yim heev. Tam sim no, workouts rau roj hlawv yog ib yam ntawm cov kev ua si ntau tshaj plaws rau cov poj niam.
Cov kev ua hauj lwm siv tau rau qhov hnyav: cov hauv paus
Nco ntsoov qhov tseeb yoojyim: tsis muaj kev ua haujlwm rau qhov hnyav yuav ua rau koj xav tau yog tias koj tsis noj zaub mov zoo. Nco ntsoov yam tsawg tshaj plaws hauv theem qis tshaj plaws thiab lo rau lawv:
- sim noj ib me ntsis, tiam sis feem ntau, es tsis pub ib hnub ob zaug;
- tshais yuav tsum tuaj txhua hnub: yog tias koj tsis noj thaum sawv ntxov, koj overeat thaum yav tsaus ntuj;
- koj yuav tsum tau supper 2-3 teev ua ntej yuav mus pw;
- Tsis txhob haus dej tom qab noj mov 1-2 xuab moos, thiab txawm ntau tshaj ntawd - tshuaj yej nrog khoom qab zib;
- haus txhua hnub 1.5 - 2 liv dej;
- 2 teev ua ntej kev cob qhia thiab 2 xuab moos tom qab koj noj tsis tau txhua yam tsuas yog cov khoom noj protein.
Tsis tas li ntawd, tsis txhob hnov qab txog kev ua ke ntawm cov khoom siv: nqaij tsis tuaj yeem nrog hmoov nplej (tag nrho cov khob noom, mov ci, pasta), txiv hmab txiv ntoo yuav tsum tau muab cais, thiab cov khoom qab zib yuav tsum muab hloov nrog curd thiab yogurt.
Kev cob qhia cov kev pab cuam rau kev hlawv roj
Qhov twg xaiv qhov koj xaiv, yog tias koj koom nrog lub caij nyoog tsawg dua 2 zaug hauv ib lub lim tiam, yuav tsis muaj kev nkag siab. Rau kev pom kev, koj yuav tsum xyaum 3-4 zaug ib lub lim tiam rau 1 - 1.5 teev. Nws yog nyob rau hauv no complex yuav muaj xws li txhua yam tsim nyog los xyuas kom meej tias koj lub cev tau ua slim thiab haum.
Aerobic workouts rau qhov poob phaus
Aerobic load yog load nrog lub plawv dhia ceev nrooj, tab sis tsis nyob rau ntawm cov kev txwv ntawm kev ua si: khiav, caij skiing, caij tsheb kiv, dhia hlua, khiav ntawm qhov chaw, aerobics, seev cev, ua luam, thiab lwm yam. Nws yog thaum lub sij hawm xws li kev kawm tias roj reserves yog nquag hlawv. Tab sis tsuas yog tias qhov kev cob qhia kav tsawg kawg 30-40 feeb xwb!
Xwb, aerobic load yuav ua ke nrog lub hwj chim load: thawj 30 feeb ntawm lub zog load, ces 20-30 - aerobic. Qhov kev qhia no yuav xyuas kom meej tias koj tsis tsuas yog hlawv roj, tab sis kuj muaj cov nqaij, uas siv ntau zaus ntau dua cov roj nqaij (uas koj tau txais los ntawm consumed calories). Yog li, qhov muaj cov nqaij ntshiv heev yuav muaj txiaj ntsig zoo rau koj daim duab thiab hlawv calories!
Kev cob qhia txog kev poob phaus
Kev cob qhia lub cev yuav tsum muaj thiaj li tsim cov nqaij ntshiv, uas, raws li peb tau txiav txim siab, pab txhawb kev mob hnyav. Thaum qhov feem pua ntawm cov nqaij muaj roj tsawg dua qhov feem pua ntawm cov leeg nyob hauv koj lub cev, koj saib slim, taut thiab hauv suab!
Force load - tsis tas kawm nyob simulators (txawm tias lawv, ntawm chav kawm, nyob rau hauv thawj qhov chaw). Workouts tom tsev rau qhov poob phaus tuaj yeem xam muaj xws li cov kev ncaws pob:
- zaum kaum;
- pib lem;
- sib tw (rau hauv xovxwm);
- chav kawm nrog dumbbells, bodybuilders, etc.
Koj tuaj yeem xaiv cov kev xaiv uas koj nyiam, xws li hauv cov ce qoj ib ce ntawm lub pob tw, lub duav, lub duav lossis txoj hlua khov ntawm lub hauv siab thiab txhais tes. Nws raug pom zoo los ua kom ib ce muaj zog rau 15-20 rov qab ua ke nyob rau hauv 3-4 kev mus.
Kev cob qhia kev mob siab rau kev hlawv roj
Kev cob qhia Circuit Court - ib daim ntawv muaj zog ntawm kev cob qhia, uas muaj xws li 8-10 hom kev ua. Lawv tau ua tiav ib qho tsis muaj kev cuam tshuam ib zaug tom qab lwm qhov, tag nrho cov kev ua qoj ib ce yuav raug rov qab 1-3 zaug. Qhov no yog ib qho zoo ua ke ntawm lub hwj chim thiab aerobic load!