Tsheb ciav hlau rau hauv av, los yog yuav ua li cas los ua zoo

Tej kis las, seb nws mus ntsib cov chav tsev ib lub lim tiam los yog rau ib tug ob peb xyoos, yog me ntsis txog cov lub phenomenon ntawm lub division ntawm cov kev cob qhia kev voj voog nyob rau hauv plaub indicators: kev cob qhia rau loj, endurance, lub zog thiab nyem. Nws yog tsis ib daim card, thiab hais tias qhov no faib theej arbitrary thiab yog feem ntau yog siv los ntawm beginners los yog "snowdrops", raws li ib tug ntau txog tej kis las to taub hais tias tsis muaj ib tug yuav ua tau tsis muaj lwm yam. Big nqaij tsis inflate thaum koj tsis muaj zog; yog hais tias koj tawv txaus, koj yuav tsis tau mus ua hauj lwm nrog lub siab tshaj plaws efficiency thiab thiaj li nyob. Tab sis, ces peb yuav tham heev dua lwm yam hais txog yuav ua li cas ua ceev ceev hnyav teeb, tshwj xeeb tshaj yog ib qho tseem ceeb no yog rau beginner bodybuilders.

Txoj cai ib: golden trio

Ua ntej ntawm tag nrho cov koj yuav tsum nco ntsoov hais tias nws yog tsis yooj yim sua mus nce ib tug loj npaum li cas ntawm cov nqaij, hais tias koj ua tau tsuas yog nyob simulators! Hais kom tswv yim los ntawm ib yam ntawm cov regulars ntawm lub cuab, thiab nws yuav teb rau koj tias qhov zoo tshaj plaws kev cob qhia rau tus luj ntawm nws: lub rooj ntev zaum xovxwm, squat thiab deadlift.

Vim li cas thiaj? Nws yog heev yooj yim. Cov ce yog qhov zoo tshaj rau yog vim li cas hais tias lawv ua dab tsi, koj ntiav ib tug heev loj npaum li cas ntawm cov nqaij nyob rau hauv koj lub cev, txawm tias cov neeg uas seemingly tsis ua hauj lwm. Qhov no yog lub nplhaib ntawm txoj kev kawm nrog rau tes taw hnyav free, los sis raws li raug xa mus rau raws li - "puag." Sim nws, thiab tom qab ob los yog peb lub lis piam, koj yuav pom tias nyob rau hauv ib tug ntau ntawm cov kev kawm nrog dawb tes taw hnyav li yog npaum li cas zoo dua kev cob qhia rau simulators.

Lw workout rau tus luj yuav tsum tau saib tej yam zoo li no:

Plus, ua ntej txhua ce yuav tsum tau ua ib tug sov so-up mus kom ze los ntawm 10-12 repetitions nrog ib tug dawb paug stamp.

Txoj Cai ob: qhov rov qab lub sij hawm

Lwm heev yuam kev hais tias tsis tsuas beginners, tab sis kuj xav paub ntau txog tej bodybuilders - nws yog tsis raws kev cai nrog nqaij rov qab sij hawm. Nyob rau hauv tsis muaj kev tshwm sim yuav tsum tsis txhob hnov qab hais tias tom qab txhua workout, thiab tshwj xeeb tshaj yog tom qab xws li ib tug hnyav, raws li ib ce muaj zog nyob rau hauv hnyav, koj cov leeg yuav tsum so tsawg kawg 24-36 teev, txwv tsis pub koj yuav tsis tau tsuas yog mus cuag tshiab tau, tab sis, nyob rau hauv tsis tooj, cia li hlawv uas ua tsis tau tejyam rau rov qab los ntawm cov nqaij fibers.

Muaj ntau ntau txoj kev rau leeb tus txheej txheem ntawm nqaij rov qab tom qab zog kev cob qhia, xws li:

- Nruab hnub pw tsaug zog. Nyob rau hauv tas li ntawd mus rau ib tug tag nrho hmo ntuj pw tsaug zog, uas yuav tsum tau kav tsawg kawg yim teev, koj muaj peev xwm xaiv koj lub cev ib tug ntau so nyob rau hauv cia li ib teev. Qhov no yuav kom cov anabolic thiab metabolic dab.

- da dej los yog kub tub. Nws tau ntev tau pom hais tias lub thermal kho mob mus tsim kho cov leeg rov qab thiab zuag qhia tag nrho nyhuv lig rau tag nrho noj qab haus huv.

- Meditation. Lub ib nrab-teev meditation, uas yog, lub xeev ntawm txij nkawm ntawm lub tiav so ntawm lub cev, kuj yuav pab koj mus ua kom tus nqi ntawm nqaij lwm.

Thov peb cov yooj yim los thiaj li lub sij hawm nws yuav siv sij hawm nqaij los so kom txaus, hais txog ob zaug, tab sis nco ntsoov tias nyob rau hauv txhua rooj plaub nws yog tsis yooj yim sua los qhia ib leeg pab pawg neeg ntau tshaj li ib zaug nyob rau hauv ob hnub.

Txoj cai peb: khoom noj kom zoo

Thiab ib tug ntau nyuag ntxiv uas tau ua legendary nyob rau hauv tej chav tsev. Nws tseem tsis tau mus sai sai tau nqaij loj yog hais tias koj malnourished. Ib tug neeg ncaws kab taub uas xav kom tau tshaj tawm ntawm txhua tus ntawm nws txoj kev kawm, yuav tsum tau noj tsawg kawg yog plaub los yog tsib zaug ib hnub twg, nrog tus piv ntawm cov nqaijrog, nqaijrog thiab carbohydrates nyob rau hauv thaum ntxov ua sawv ntawm txoj kev kawm tsis tau.

Yog li ntawd, ce muaj zog uas free tes taw hnyav li nyob rau hauv ib hnub twg tag nrho ntawm so thiab noj txhua txhua waking lub sij hawm ntawd - uas yog tag nrho tej yam yooj yim yog tus uas kav lub zoo tshaj plaws thiab muaj hwj chim loj workout rau tus luj, nws yog zoo dua hais tias koj tsis ua txawm lub feem ntau kawm tiav-jock kis las!