Kev cob qhia tom tsev yeej yooj yim, dawb, koj tsis tas yuav mus nyob qhov twg. Tsis tas yuav tsum xaiv lub sijhawm tshwj xeeb los sis hloov koj cov kev npaj. Txawm li cas los xij, tsis yog txhua leej txhua tus muaj lub hwj huam tsim nyog thiab kev tsim nyog yuav tsum tau kho nrog tas mus li, tsis tas muaj ib hnub twg.
Cov kev qhia ntawm kev kawm tom tsev
Txoj kev kawm hauv tsev, zoo li lwm yam, pib nrog kev txhawj xeeb. Raws li koj paub, peb tej kev ua tsis tau yog qhov ua rau peb mus tom ntej. Rau ib tug neeg, yog vim li cas yog rog, rau ib tug neeg "pob ntseg" ntawm lub duav, rau ib tug neeg - undeveloped, lub plab shins thiab li ntawd. Ua kom meej meej yog dab tsi lub hom phiaj rau koj - qhov ntau dua thiab meej meej koj teem ib lub hom phiaj, koj yuav ua tau sai dua.
Piv txwv, koj xav tau kev ua haujlwm hauv tsev rau qhov poob phaus. Hauv qhov no, ntsuas qhov nyhav, qhov ntim ntawm lub hauv siab, lub duav thiab lub duav thiab txiav txim seb dab tsi thiab ntau npaum licas. Txhob muab cov hom phiaj tsis muaj tseeb! Hauv ib lub hlis, qhov hnyav ntawm 1 mus rau 3 kg yog xam qhov hnyav poob (qhov no yuav loj dua yog tias koj muaj rog thiab yuag tshaj 80 kg). Ie. Yog tias koj xav tau los pov tseg 6 kg, muab tso rau nws rau 2 lossis 3 lub hlis.
Yog tias koj lub hom phiaj yog ib qho khoob khoob los yog ntau tshaj qub, kwv yees li ntawm qhov kev ntsuam xyuas txhua hnub yuav hnov pom nyob rau hauv ib lub hlis, thiab tom qab 3 lub hlis cov nyhuv yuav ua kom pom tseeb thiab pheej tsis tu ncua.
Tam sim no uas koj paub tias xyov yog dab tsi thiab nyob rau lub sij hawm twg koj xav tau, koj tuaj yeem mus ua haujlwm.
Teem sijhawm ntawm kev cob qhia tom tsev
Cov kev qhia hauv tsev, xws li lwm yam, muaj sij hawm. Thaum kawg, qhov tshwm sim nyob ntawm tus naj npawb thiab kev ua raws li cov kev qhia. Yog li ntawd, koj yuav tau txais cov txiaj ntsim yog tias koj xyuam xwm txhua hnub tsuas yog hnub so lossis 3 hnub ib lim tiam txhua txhua hnub.
Qhov ua kom koj xav tau ntau dua, qhov kev cob qhia koj yuav tsum tau ua dua ib lub lim tiam. Nws muaj pov thawj qhia tias tsawg tshaj 2 txoj kev cob qhia ib lub lis piam tsis muaj peev xwm muab ib qho txiaj ntsig txhua. Optimum - los ntawm peb mus tsib workouts ib lub lim tiam. Hom kev cob qhia hauv tsev thiab khoom noj khoom haus yog ncaj qha txog, tshwj xeeb tshaj yog rau cov neeg xav kom poob phaus: qhov no nws yog qhov tseem ceeb heev uas yuav tsum muaj kev sib koom ua ntej thiab tom qab cov chav kawm.
Nyob ntawm koj txoj kev ua neej txhua hnub, txoj kev kawm ntawm tsev yuav teem caij rau yav sawv ntxov los yog yav tsaus ntuj. Thaum sawv ntxov koj yuav tsum txiav tawm 40-90 feeb rau kev cob qhia thiab tom qab ntawd ib teev thiab ib nrab tsis noj mov, tshwj tsis yog muaj protein ntau (tshwj tsis yog tias koj xav tau nce nyhav - ces koj tuaj yeem ua txhua yam). Yog tias qhov no tsis zoo rau koj, ua nws thaum yav tsaus ntuj.
Nyob rau yav tsaus ntuj, nws tseem ceeb heev rau kev saib xyuas kev noj haus: 1.5 mus rau 2 teev ua ntej kev ua zog thiab ntau npaum li tom qab nws tsis pom zoo kom noj cov khoom noj uas muaj roj ntau hauv carbohydrates thiab cov rog.
Kev cob qhia tom tsev rau cov menyuam ntxhais
Cov txheej txheem kev cob qhia hauv tsev yuav tsum ua raws li koj lub hom phiaj thiab xam cov kev ua haujlwm tsis tas yuav tsum, tab sis cov uas ua rau tag nrho cov leeg mus rau lub suab nrov ntawm lub cev. Piv txwv, kev cob qhia hauv tsev rau qhov poob phaus, txawm lub hwj chim, nws pom zoo kom pib nrog 5-10 feeb ntawm aerobic ce: khiav ntawm qhov chaw, dhia hlua, kauj ruam, seev cev, thiab lwm yam.
Los ntawm txoj kev, vim koj muaj peev xwm siv cov cardio workouts tom tsev - cov no yog qhov mob siab heev ntawm kev ua kom tiav uas ua rau ntawm lub siab plawv. Feem ntau hauv tsev, lawv tuaj yeem ua raws li kev qoj ib ce - ib lub caij nplej, muaj tsheb kaujvab lossis qis ib ce.
Tam sim no, nyob rau hauv Internet hauv cheeb tsam cov pej xeem koj tuaj yeem nrhiav tau ntau yam kev qhia txog kev yees duab ntawm kev sib txawv: thiab dhia seev cev, thiab aerobics, thiab shaping. Koj tuaj yeem xaiv rau koj tus kheej ob peb txoj kev tuav pov hwm thiab nrog lawv, tsis tseg tsis tu ncua, kom lub cev tsis txhob siv mus rau qhov kev nce monotonous. Tsis tas li ntawd, qhov zoo nkauj, nruj-haum lub cev ntawm cov kws qhia nrog video yuav pab koj raws li ib qho kev txhawb ntxiv.