Yuav ua li cas yog cov zaub mov rau tus qhuav ntawm lub cev pom zoo rau cov txiv neej?

Leej twg ntawm peb tsis xav kom muaj txaus nyiam, haum thiab noj qab nyob zoo? Tseem, lub cev noj qab zoo sib npaug zoo nkauj nyob rau hauv ob qho tib si cov txiv neej thiab cov ntxhais. Tab sis yuav ua li cas yog tias koj lav qhov xwm ntawm ib tug zoo nkauj lub cev, thiab saib txaus nyiam tseem xav? Peb yuav tsum pib ua hauj lwm rau lawv. Nws yog tseeb hais tias nws yuav kav ntau tshaj li ib hnub, los yog txawm ib lub hlis. Qhov no yuav tsum lub willpower nastoychiost thiab muaj siab. Yog hais tias koj muaj peev xwm ua, nws yuav tau hais khov kho hu kuv tus kheej ib tug "tug txiv neej tiag." Yog li ntawd, cia tham txog li cas ib cov zaub mov yog rau kom qhuav lub cev. Cov ntawv qhia zaub mov yuav tsum muab hauv qab no.

txog kom qhuav

Ib txoj kev uas yuav tau txais nyem ntawm lub cev - qhov thiaj li hu ua "kom qhuav". Tam sim no, nws tau muaj kev tswj los yeej ntau chaw. Nyob rau hauv thiaj li yuav tau ib tug zoo meej daim duab, koj yuav tsum tau tsim ib tug ntawv qhia zaub mov rau lub cev kom qhuav. Rau cov txiv neej nws kuj yog xav kom mus xyuas lub gym tsis tu ncua thaum lub sij hawm tus txheej txheem no. Txawm li cas los, yuav tsum paub hais tias yog koj "sau npe yuav ua" kom qhuav, nws yuav tsum tau "bargain" hwm thiab tsis siv sij hawm tawm los ntawm lub tsev kawm ntawv. Txwv tsis pub tag nrho koj cov kev siv zog tig mus rau ashes.

Ce rau kom qhuav

Peb pib nrog ib tug kev piav qhia txog lub ce, thiab ces mus ncaj qha mus rau lub ntawv qhia zaub mov rau cov qhuav ntawm lub cev rau cov txiv neej. Nco ntsoov hais tias no ce yog txawv los ntawm cov neeg uas yog npaj rau teev tus loj ntawm lub cev. Hais tias yog, yuav tsum xyuam xim rau tsis nqa koj siv nyob rau hauv kev cob qhia, thiab tus naj npawb ntawm repetitions. Nyob rau hauv cov ntaub ntawv no, lub heev loj uas muaj ntau yam zoo li yuav tsum tau me me. Zoo meej rau 3-4 teev ntawm kaum tsib repetitions. Nyob rau hauv cov ntaub ntawv no, tsis txhob hnov qab tias nyob rau hauv Ntxiv nrog rau qhov lub dag lub zog kev kawm yuav tsum muaj ib xub ntiag thiab cardio. Thiab lub xeem ib yam peb yuav tsum tsis txhob hnov qab - nws yog hais txog cov dej. Tswj tugkheej tsi tau txais tam sim ntawd tom qab qoj ib ce, tshwj xeeb tshaj yog nyob rau hauv ib lub sij hawm thaum koj ua lawv. Txwv tsis pub, koj yuav tsis tau cov kev tshwm sim uas txhais tau tias los ntawm nws tus kheej yog xws li ib tug tshaj plaws raws li ib tug "kom qhuav lub cev." Ntawv qhia zaub mov rau cov txiv neej, ntawm chav kawm, yuav tsum muaj dej, tab sis nyob rau hauv ntau pluas me. Tsis tas li ntawd cardio lub sij hawm yuav tsum yog tsawg kawg yog 30-40 feeb. Tsuas yog rau ib pace koj yuav ceev nrooj "qhuav li" koj lub cev thiab pom nws lub coveted nyem.

Ntawv qhia zaub mov rau lub cev kom qhuav rau cov txiv neej

Raws li rau kev noj haus kom qhuav, ces nyob ntawm no, ib yam nkaus thiab, yuav tsum ua raws li tej yam cov kev cai. Ziab nws tus kheej implies ib txoj kev hloov mus rau ib tug kev noj cov zaub mov, nyob rau hauv uas muaj yog ib tug muaj zog npaum li cas ntawm cov protein. Cov nqaijrog, firstly, hlawv roj, thiab tib ob, los pab kom muaj nqaij laus. Tiam sis peb yuav tsum nco ntsoov hais tias cia li tso tseg lub carbohydrates yog tsis tsim nyog. Qhov no yuav ua tau kom tej xwm txheej phem (mus txog rau lub tsev kho mob hit). Lub ntsiab zaub mov rau lub cev kom qhuav rau cov txiv neej nyob rau ntawm lub sij hawm no yuav raws li nram no suite ntawm cov khoom:

- cov nqaij dawb (boiled nqaij qaib, qaib cov txwv, ntshiv ntses thiab nqaij nyuj);

- khoom noj siv mis (tas muaj roj tsawg);

- txiv hmab txiv ntoo thiab zaub;

- porridge (oatmeal thiab buckwheat).

xaus

Koj yuav tsum to taub hais tias nws tus kheej-pity yog tsis tsim nyog. Thiab cov kev cob qhia yuav tsum tsis tu ncua. Thiab ces koj yuav cuag tej yam tshwm sim. Hmoov zoo nyob rau hauv cov sau qoob!