Yuav ua li cas kom poob ceeb thawj tom qab 50 xyoo: kauj ruam yog kauj ruam qhia

Yuav ua li cas kom poob ceeb thawj tom qab 50? Los ntawm lub hnub nyoog no, cov neeg feem coob noog ntxiv kilos, vim tseg ntawm metabolic dab. Ntev fullness tsub kom lub load rau ntawm cov hlab plawv system, ntsuas noj qab haus huv thiab ua kev pheej hmoo ntawm tus kab mob. Nyob rau hauv tas li ntawd, cov poj niam tshaj li tsib caug yuav pib hnov cov hormonal hloov uas qhia ntxiv nuances nyob rau hauv kom yuag.

Nws yog tsis muaj daim card uas ntau lub xyoo, poob ceeb thawj yuav tsum tau tag nrho cov nqi ib tug ntau ntawm kev rau siab. Tab sis lawv - tsis tshaj, thiab kev vam meej yog guaranteed nyob rau hauv cov ntaub ntawv ntawm ib tug kom tswj tus kheej muab kev koom tes.

Myths xwb uas tiv thaiv poob

Ib tug heev nrov lo lus nug "Yuav ua li cas kom poob ceeb thawj tom qab 50?".

"Qhov ntawd Monday sawv ntxov, thiaj li mus txog thiab pib ua ce, tab sis rau tam sim no so rau ntawm lub TV," - hais tias feem ntau cov neeg. Txawm li cas los, muaj los ib tug Monday, ces hnub Tuesday, thiab lub hom phiaj yog muab ncua rau lwm lub lim piam.

Sociologists twb kawm no qhov teeb meem, peb sawv cev rau lub feem ntau formulation ntawm nws:

1. Domestic affairs. Health teeb meem. Siv zog thiab lub sij hawm rau kev kawm lub cev muaj.
2. Ib tug vicious vajvoog: ua hauj lwm - tsev - lub tsheb. Qhov hluav taws xob - ib zaug ib lub lim tiam: tsev los yog hais tias cov qhua ua raug caw tuaj.
3. Mus ib txhis yog tsis muaj nyiaj txaus, dawb lub sij hawm yog siv rau ib feem-lub sij hawm ua hauj lwm. Lub taub hau yog lawm ua tus sau nrog nws.

Pom zoo los yog tsis ib tug ntawm lawv txawm tias ib tug hint yuav ua li cas kom poob ceeb thawj tom qab 50. On qhov tsis tooj, xws li ib installation yuav tsuas yuav mus sib sau ua ke nyhav ntxiv. Tab sis nyhav dhau heev lawm worsens thiab efficiency, thiab noj qab haus huv ...

Meanwhile, peb xav kom muaj 8 kauj ruam los mus kov yeej no muaj chaw khuam siab.

Kauj ruam 1: Sau kom tiav kev kho mob soj ntsuam thiab tau kev kho mob pom zoo

Ua ntej koj yuav pib npaj tswv yim, yuav ua li cas kom poob ceeb thawj tom qab 50, nws yog ib qhov tseem ceeb kom tau txais kev xaus txog cov tsis tuaj kawm ntawv ntawm contraindications rau cov kev ua si thiab kev nyab xeeb load.

Poob phaus yog ib tug loj kev nyuaj siab rau tib neeg lub cev, thiab nws yuav tsum tau npaj kom txhij rau xws li ib tug xeem. Thaum ib tug tsawg kawg nkaus, koj yuav tsum kom dhau lub soj ntsuam ntawm lub kws kho mob, dermatologist, kom tau thiab txheeb xyuas cov electrocardiogram. Yog hais tias muaj tsawg kawg yog txawm ib mob los yog lwm yam mob cov tsos mob yuav tsum tau nrog ib tug kws kho mob tshwj xeeb. Nyob rau hauv xws li mob, advanced diagnostics.

Koj yuav tsum tau mus ntsib ib tug kws kho mob yog tias koj mob heev tom qab qoj ib ce.

Kauj ruam 2. Qhov teeb meem: txo lub cev muaj roj

Concretize lub formulation ntawm qhov teeb meem: yuav ua li cas kom poob ceeb thawj tom qab 50 xyoo. Lub tswv yim, tswv yim los txo cov roj yuav tsum txwv kom muab zais nyob rau hauv ob txoj kev: nyob rau hauv lub ntsiab lus teb ntawm kev noj haus thiab lub cev kev kawm.

Tuav sgonki hnyav yuav ua tau lub hom phiaj hnub thiab tsis tau tag rau nws, tab sis ua tsis tau tag kev cia siab. Tom qab tag nrho, qhov rov qab txoj kev ua pab, noj qab nyob zoo cwj pwm tsis zoo uas yeej paub hais tias yuav pab tau koj nyob rau hauv lub neej yav tom ntej. Maj mam, yog hais tias tsis rau rau lub hlis, tab sis txoj cai cov kauj ruam yuav ua rau kom cov kev kawm no.

Rau nrhiav kom poob phaus yog xam raws li nws cov zoo tagnrho cov luj anthropometric ntsuas. Tam sim no ua li no yog tsis yooj yim, ua tsaug rau cov nyob hauv internet tswvyim. Txawm li cas los, feem ntau nrov txoj kev yog pom tias yuav tau tsim ntxiv nyob rau hauv 1871 los ntawm Paul Brock.

Rau cov txiv neej, nws yuav zoo xws li:

0.9 x (qhov siab nyob rau hauv cm - 100) = tagnrho cov luj

Rau cov poj niam, cov coefficient yog txo dog dig:

0.85 x (qhov siab nyob rau hauv cm - 100) = tagnrho cov luj

Nyob ntawm seb ntau npaum li cas tus kheej yuag tshaj qhov txhia poob zoo nyob - nyuaj los yog mos.

Kauj Ruam 3. Review noj cov zaub mov

Tom qab 50 xyoo sgonki luj yog tsis tau tsis tau tswj zaub mov kom tsawg. Lub cev nws tus kheej yuav pib mus rau haus roj yog caloric kom tsawg yuav txo nws tau txais. Raws li yog lub npe hu, 0.5 kg ntawm roj muaj 3500 kcal. Noj cov zaub mov yuav tsum hlawv ntau calorie ntau ntau tshaj qhov uas koj tau txais lawv nrog cov khoom noj.

Yuav kom poob phaus yog ib qho tseem ceeb rau cov yuav txo tau ntawm cov khoom noj yog ib tug ua kom tiav, muaj chaw txawb thiab muaj peev xwm ntub txaus. Nyob rau tib lub sij hawm txhua txhua hnub servings rau cov poj niam thiab cov txiv neej yuav tsum sib txawv.

Yuav ua li cas kom poob ceeb thawj tom qab 50 xyoo ntawm ib tug poj niam? Obviously, cov Workers lub hwj chim, koj yuav tsum ua kom pom tseeb rau hauv lub physiological hnub yuav tsum tau muab calorie ntau ntau los ntawm cov zaub mov. Raws li koj paub, nws txawv nyob ntawm seb muaj hnub nyoog thiab lub cev ua si. Piv txwv li, rau kev ncaj ncees nrog txiv neej pw "tshaj li tsib caug" Qhov no coob heev nyob rau ntawm txoj kev ntawm lub neej:

• sedentary - 1600 kcal;
• pesnrab active - 1800 kcal;
• active - 2000 kcal.

Rau cov txiv neej, txhua hnub tus nqi ntawm calorie ntau ntau yog ntau ntau, nws tshaj tus poj niam cov nuj nqis nyob rau hauv lub 12-30%, thaum tseem differentiating lawv txoj kev ntawm lub neej:

• sedentary - 1800 kcal;
• pesnrab active - 2300 kcal;
• active - 2400-2800 kcal.

Qhov no yog ib zajlus kom, raws li nyob rau hauv nruab nrab ntawm cov ob kuj anthropometry. Nws yog lub npe hu hais tias lub cev pob txha ntawm ib tug txiv neej los ntawm 35-40% ntau loj heev dua cov maum.

Kauj ruam 4. Naladte noj qab nyob zoo noj

Pom zoo nyob rau hauv yuav ua li cas kom poob ceeb thawj tsis dieting tom qab 50 xyoo, pib nrog ib tug kev piav qhia ntawm lub hauv paus ntsiab lus ntawm ib tug kuas (noj qab nyob zoo) khoom noj khoom haus.

Ntxiv efficiency yog feem ntau tshwm sim los ntawm erratic noj mov. Feem ntau, cov neeg uas muaj ntau heev hnyav yog ignored cov khoom noj uas muaj fiber, uas yog feem ntau yuav pab tau. Lawv tsis muaj ntau heev calorie ntau ntau, pab txo cov roj cov ntaub so ntswg. Fiber muab ib tug kev xav ntawm satiety, hloov high-calorie khoom noj.

Ntawm cov protein cov khoom nyiam yuav tsum tau muab rau cov uas tsis muaj roj: ntses, qe, nqaij qaib, khoom noj siv mis. Tsis tas li ntawd, ib zaug ib hnub twg rau noj kua zaub. Kev haus luam yeeb, salting, nws yog ntshaw kom tsis txhob. Nyob rau hnub koj yuav tau noj 2-3 lub txiv hmab txiv ntoo ntau kua los yog ib tug ob peb handfuls ntawm berries.

Tsis tas li ntawd, cov tseem ceeb tshaj plaws taw tes nyob rau hauv lub hwj chim noj yog cov dej. Nrog lub hnub nyoog, qhov yuav tsum tau haus yog txo. Txawm li cas los, nws yuav tsum tau yuav tsum tau khaws cia. 2 liv ntawm dej rau ib hnub - hais tias yog qhov nruab nrab tus nqi. Tsis muaj kua inevitably ua rau ib tug qeeb qeeb metabolism (metabolism) hais tias "halloo rau ib leeg" deposition ntawm ntsev slags thiab kab mob sib kis kab mob.

Dieters yuav tsum tau saib critically ntawm tus xov tooj noj fatty thiab nplawv zaub mov, limiting lawv tus xov tooj. Qab zib hniav yuav tau txo tus nqi ntawm cov qab zib noj. Pub rau noj ib hnub tsis ntau tshaj li ib khob ntawm qab zib tshuaj yej los yog kasfes.

Poob ceeb thawj pib nrog ib tug kuas zaub mov. Nyob rau tib lub sij hawm (muaj tiag) neeg hloov mus rau nws maj mam. Yuav pib txaus sib npaug rau cov zaub mov ib hnub ib lub lim tiam. Ces, thaum nej tau tau mus siv kom ntxiv lwm hnub, thiab hais txog. D.

Yog li, noj haus tswv yim yuav ua li cas kom poob ceeb thawj tom qab 50 xyoo, yuav lub creation ntawm ib lub hauv paus rau ib tug noj qab nyob zoo noj cov zaub mov, uas yuav tsum muaj xws li:

1. Ib tug tseem ceeb npaum li cas ntawm cov zaub npaj los ntawm tej yam kev yam uas tsis yog kib. Nyob rau hauv cov ntaub ntawv no, ib tug thib peb ntawm lawv cov luj yuav tsum tshiab. Nws tso cai rau ib tug me me npaum li cas ntawm cov zaub roj. Mayonnaise yog undesirable.
2. Ntau yam cereals nrog tsawg roj cov ntsiab lus los yog tsis muaj nws.
3. Advantageously, qhov uas tsis muaj roj protein muaj nyob rau hauv cov nqaij nyug, nqaij qaib, ntses, taum, qe, cheese, nceb.
4. Yam tsawg kawg ib zaug ib hnub twg - lub teeb thiab muaj roj tsawg kua zaub.
5. Lub hnub yuav tsum noj 2-3 txiv hmab txiv ntoo.

Zoo noj qab nyob zoo noj haus ntau ntug nyob rau hauv cov ntaub ntawv ntawm kev txais tos los ntawm fractional zaub mov system, piv txwv li. E. Thaum pub qhov chaw (2-4 teev), tab sis maj mam.

Txawm li cas los, ib co neeg uas nyhav dhau heev lawm xav hais tias hais txog ntau radical txoj kev tshaj xuas. Lawv yog cov xav nyob rau hauv yuav ua li cas kom poob ceeb thawj sai sai tom qab 50 lub xyoos? Tab sis nyob rau hauv cov ntaub ntawv no, tsis ua li cas tsis dieting.

Kauj ruam 5. Yog hais tias tsim nyog, siv ib tug noj cov zaub mov

90% ntawm cov poj niam muaj resorted mus rau cov zaub mov tsawg kawg ib zaug nyob rau hauv lub neej. Nyob rau nruab nrab, rau kev ncaj ncees nrog txiv neej pw ua raws li lawv rau ntau tshaj kaum xyoo thoob plaws lub neej. Motivator hais tias, nyob rau hauv Feem ntau, nws yog "mam li nco dheev los ua tus me ntsis khaub ncaws." Muaj kuj yog ib tug txwv nyob rau hauv cov zaub mov ua qhov muag plooj duav.

Muaj ntau ntau cov pluas noj uas pom zoo kom yuav ua li cas kom poob ceeb thawj tom qab 50 xyoo ntawm ib tug poj niam. Nutritionists qhia yog hais tias lawv yog unanimous: nws yog lub sij hawm mus pib suav muaj calorie ntau ntau. Li qub, tej yam ntuj tso kev noj haus poob ntawm 3-4 kilos ib lub hlis.

Vim hais tias ntawm cov ntau cov pluas noj thiab cov kev txwv ntawm no tsab xov xwm no yuav qhia txog ib tug ntawm lawv, txiav txim txhua hnub cai nyob rau hauv 1500 kcal hauv ib hnub twg. Nws tso cai rau koj mus noj mov, tab sis tsis tau txaus siab. Xyaum tu yus nws rau kev ncaj ncees nrog txiv neej pw yuav tsum tsis txhob xav tias qhov snacking xav tau kev pab thiab muaj peev xwm them taus rau sim cua.

Noj cov zaub mov menus rau cov poj niam

Pub cov khoom noj, uas tau ntawm 1500 kcal ib hnub twg, yuav ua rau tus xov tooj ntawm cov zaub mov mus 5, nyob rau ob ntawm lawv - cov tub ntxhais, thiab peb - khoom noj txom ncauj. Xav txog cov qauv ntawm cov zaub mov:

• Noj tshais. Tag nrho cov calorie cov ntsiab lus yuav tsum yog hais txog 500 calorie ntau ntau. Khoom noj khoom haus accentuated carbohydrate, tab sis siab fiber 100 grams buckwheat los yog mov gruel nrog raisins thiab neeg rau ntxuav cia nrog 150 ml ntawm yogurt los yog yogurt.
• Pluag Su - 200 calorie ntau ntau, muaj ntau li ntau txiv hmab txiv ntoo nyob rau hauv ib tug xov tooj ntawm 1-2 daim, ib tug puv tes ntawm neeg .. Haus nws yuav unsweetened ntsuab tshuaj yej los yog kua txiv, yog tias koj noj ceev.
• Noj su. Tag nrho cov caloric - 400. Nws muaj xws li:
  • Ci, boiled, chav nqaij (nqaij nyug, nqaij qaib nqaij dawb) los sis ntses (hake, Pollack, Blue).
  • Zaub sab zaub mov los yog zaub kua zaub nyob rau hauv ib lub teeb broth tsis muaj qos yaj ywm.
• Tav su cov tshuaj yej. Tag nrho cov calorie cov ntsiab lus - 200:
  • Zaub, txiv hmab txiv ntoo.
  • Tag nrho cov nplej mov ci nrog cheese.
  • Tshuaj yej los yog kua txiv.
• Noj hmo. Tag nrho cov calorie cov ntsiab lus - 200:
  • Cheese, boiled qe los sis ib daim ntawm cov nqaij.
  • Tshuaj yej los yog kua txiv.

Ntsiab lus saum toj no, peb taw tes tawm cov raug yuam los pib suav muaj calorie ntau ntau, rau kev ncaj ncees nrog txiv neej pw xav hais tias lawv to taub yuav ua li cas kom poob ceeb thawj tom qab 50 xyoo ntawm ib tug poj niam. Lub tswv yim dhau nyob rau hauv no txoj kev, txawm li cas los, hais inadmissibility unrecorded nyob rau hauv cov khoom noj khoom noj khoom haus. Qhov no yog qhov tseem ceeb heev, txawm yog hais tias nws ntog rau hauv polutoratysyachny calorie cim.

Imbalances txawm yuav ua ib tug ob peb qhaub cij harmless. Tom qab tag nrho, lawv, ib zaug nyob rau hauv lub plab, nyob rau hauv tas li ntawd mus 700 calorie ntau ntau tshuav lawm nesytosti thiab "muab" lub cev tsis zoo digestible rog. Ntau npaum li cas pab tau - ib daim ntawm cov nqaij, cheese, ntses; cov nqaijrog muaj nyob rau hauv lawv yuav ntxiv zog rau cov leeg. Yog li ntawd, es tsis txhob ntawm ib tug ob peb qhaub cij zoo rau haus ib khob ntawm cov rog yogurt.

Kauj ruam 6. Aerobic ce

Lub tshaj zog-intensive, thiab yog li ntawd zoo rau sgonki hnyav yog jogging, ua luam dej, cycling. Cov ce hu ua aerobic vim hais tias thaum lawv siv tag nrho cov nqaij pawg thiab cov neeg haus ib tug ntau ntawm cov pa. Qhov nruab nrab ib nrab-teev aerobic workout pab tsim nyob rau hauv lub cev tshaj ntawm 500 calories teev - 1000 calorie ntau ntau. Nyob rau hauv loj ntev ntawm nws cov hauj lwm zoo dua li qub.

Rau cov lus qhia yuav ua li cas kom poob ceeb thawj sai sai tom qab 50, koj yuav nrhiav tau ib tug ntau ntawm cov tswv yim: cov absurd thiab tsis heev npaum li cas. Los ntawm tsis tsim nyog rau cov muaj hnub nyoog cov txiv neej - mus sai li sai tau sau ntawv mus rau lub gym. Tsis txhob maj! Qhov no yuav ua tau tsuas nrog ib tug neeg mob plawv system.

Kauj ruam 7. Tshwj xeeb ce

Muaj coob tus neeg nug li cas kom poob ceeb thawj tom qab 50 xyoo, muaj nyob rau hauv lub siab cov nyhuv rau koj qhov teeb meem chaw. Yog hais tias koj thov kom lawv hais lawv txhais li cas, nws yuav tsum tau mus mloog cov tswv yim los txo plab ntim, ob txhais ceg, ncej puab, pob tw. Nco ntsoov hais tias txhua txhua ntawm cov chaw no muaj kev tshwj xeeb ce.

plab slimming

Lub plab mog yog lub feem ntau problematic cheeb tsam rau feem ntau cov txiv neej thiab cov poj niam. Txawm li cas los, ib co dieters ua qhov yuam kev ntawm ua workout sij hawm uas muaj xws li tsuas muaj xiv rau cov nqaij mob plab. Qhov no yuav tsis tau ua nyob rau hauv txhua rooj plaub. Lawv yog cov zoo xwb nyob rau hauv ua ke nrog nrog raug lwm yam teeb meem chaw. Txwv tsis pub, cov xovxwm yuav muaj zog, thiab nws loj heev nqaij distort lub duav rov sauv silhouette.

Slimming plab haum ce:

• "Ntswj". Pib txoj hauj lwm: dag nyob rau hauv lev, ob txhais tes tom qab nws lub taub hau mob, ob txhais ceg bent ntawm lub hauv caug. Inspiratory lub taub hau nce mus txog rau lub hauv caug, raws li koj tso pa tawm - kev hloov mus rau starting txoj hauj lwm.
• "Rov qab crunch". Pib txoj hauj lwm - tib yam. Inspiratory lub taub hau tsa, tab sis nws lub hauv caug yog twv.
• "Tus sawv ntawm lub cev." Pib txoj hauj lwm: dag nyob rau hauv lev, ob txhais ceg qab nws lub taub hau mob. Inspiratory tsa lub cev, ob txhais tes-toed ko taw.
• "Tus sawv ntawm ob txhais ceg." Pib txoj hauj lwm: dag nyob rau hauv lev, ob txhais tes tawm mus rau tej sab thiab upwards. Inspiratory taw tsa thiab toed hauv pem teb tom qab koj lub taub hau.

slimming ob txhais ceg

Rau cov ntiv taw daim tawv nqaij los ua elastic, thiab lawv ntim poob superfluous centimeters, yuav pab tau nyob rau hauv cov nram no ce:

• taw lunges rau pem hauv ntej (pem hauv ntej sab ntawm lub pob tw thiab ob txhais ncej).
• Dag, ob txhais ceg yug me nyuam rau sab (ncej puab).
• Dag, ob txhais ceg qho sawv (anterior ncej).
• Pw, ob txhais ceg tsa. Ko taw mus caij tsheb kauj vab pedal zoo xws li cov kev sib hloov (pem hauv ntej thiab ncej puab).
• Pw, ob txhais ceg tsa. Cross zog, zoo li txiab (pem hauv ntej thiab ncej puab).
• Taw ntsees, kho txoj hauj lwm ntawm lub cev los ntawm txhais tes. Longitudinal lwm ncaws taw lawv ko taw.
• Taw ntsees, kho txoj hauj lwm ntawm lub cev los ntawm txhais tes. Transverse alternating ncaws taw lawv ko taw.

Slimming lub duav ua rau kom lub ce:

• "Voos hwj tau lub cev" ntawm yoga.
• Squat nrog koj ob txhais taw xub pwg dav sib nrug thiab cov ntiv taw.
• Dag rau nws ib sab. Lub sab sauv ceg yog tsa thiab muab tub. Mach lub sab ceg nrog ib tug me me amplitude.
• Taw ntsees rau tag nrho cov fours, qho - ncaws taw lawv ko taw rov qab.

Nws pom zoo rau cov nqaij ntshiv ntawm lub pob tw:

• Zaum rau ntawm ntug ntawm lub rooj, ob txhais ceg tsa, dabtsi yog khoov ntawm lub hauv caug. Nruab nrab ntawm nws lub hauv caug ib feeb tuav tus kwv (piv txwv li - hauv phau ntawv).
• Nyob rau lev txhos caug thiab. Xwb zaum rau hauv pem teb ntawm ob sab ntawm lub ceg.
• Dag hauv caug rub thiab kho nws ob txhais tes rau saum.

Kauj ruam 8. Suav cov zog kev kawm ce

Nyob rau hauv tas li ntawd mus cardio, koj yuav tsum ua kom nqaij thiab lub dag lub zog. Ua tsaug rau lawv, cov burning ntawm calorie ntau ntau ho intensified. Nyob rau tib lub sij hawm nyob rau hauv koom nyiam ce bodyweight, dumbbells, expanders. Rau cov txiv neej uas yog nyob rau hauv zoo heev lub cev zoo lawm, tsis tsim amateur bodybuilding nrog maj kev nyuaj siab nyob rau hauv cov pob qij txha. Rau cov poj niam nrog noj qab nyob zoo yog zoo tagnrho rau cov yoga, ib ce muaj zog rau cov nqaij ntshiv tsis nyob rau hauv compression thiab nro, thaum tawm hauv lub graceful silhouette.

Daws cov nyuaj lo lus nug ntawm yuav ua li cas kom poob ceeb thawj tom qab 50 poj niam ua hauj lwm nyob rau tib lub sij hawm lub dag lub zog kev kawm yuav tsum tsis txhob them nyiaj xim rau nws noj qab haus huv, tab sis kuj coj mus rau hauv tus account lub txwv nyob rau hauv tus nqi ntawm cov kev qoj ib ce, tus luj ntawm kev ua si cov khoom.

Poj niam pob qij txha yog nqaim thiab muaj tsawg leeg loj thiab ntau dua. Yog li ntawd, ua ntej ua hauj lwm nrog tes taw hnyav li poj niam yuav tsum ntxiv dag zog rau ligaments los ntawm kev ncab ce thiab Pilates.

Tsis txhob tos mus piv rau lub ce

Yuav ua li cas kom poob ceeb thawj tom qab 50 lub xyoos? Cov lus teb yuav tsum tau ua tsis tiav yam tsis muaj hais txog qhov tseem ceeb ntawm kev hwm rau kev txiav txim siab. Nyob rau hauv kev, koj yuav tsum tsis yuam lub ce, vim hais tias nws yuav ua tau kom raug mob thiab mob noj qab haus huv.

Yog hais tias ib tug untrained lub cev maj mam adapts rau cov kev cob qhia kev, nws yog advisable mus thov qhib theem ntawm ib co kev txwv ntawm lub cev ua si:

• brisk mus kev los yog jogging nyob rau hauv qhov chaw ntawm lub high-ceev zog thiab dhia;
• Mahi taw khiav nrog ib tug xis amplitude rau ib tug txiv neej, tab sis slowed down;
• ntawm ce yuav tsum tau ua ib tug mas;
• thaum ua qhov hnyav kev kawm tsis ua Super Series;
• tom qab lub cev qoj ib ce yuav tsum tau so.

Hloov mus rau lighter cyclic loads, koj yuav ces tsiv mus rau tus txheej txheem.

xaus

Tus neeg nug cov nqe lus nug "Yuav ua li cas kom poob ceeb thawj tom qab 50?", Muaj ib lub caij nyoog ntawm kev kawm tau zoo nyob rau hauv qhov kev siv lub hom phiaj. Yuav kom ua tau li ntawd, ua kom koj noj qab haus huv thiab tau txais ib tus kws kho mob pom zoo mus ua lub cev ce. Tom qab ntawd nws yuav tau npaj koj tus kheej ib tug noj qab nyob zoo noj cov zaub mov los ntawm kev noj zaub mov nplua nuj nyob rau hauv fiber, ua qhia tawm rau ntawm cov zaub mov nyob rau hauv txiv hmab txiv ntoo thiab zaub. Tseem ceeb rau lawv tus kheej kev qhuab qhia thiab muab xam: lub cev ua si yuav tsum tau muab tshem tawm los ntawm lub cev ntau calorie ntau ntau tshaj li lawv cov zaub mov los ntawm. Tsuas yog nyob rau tej yam, lub cev siv zog pauv nyob rau hauv subcutaneous rog.

Nws yuav tsum tau paub hais tias cov poj niam twb yog tshwj xeeb zoo nyob rau hauv no nyuaj cov ntaub ntawv. Lawv persistence, multiplied by lub siab xav mus ua ntau txaus nyiam, tej zaum ua hauj lwm cov kev xav. Ib tug xuas, ntsis ce coj lawv tsis tau tsuas zoo nkauj, tab sis kuj noj qab nyob zoo.