Nug Tus Kws Qhia Txuj Ci: 5 Kauj Ruam los Hloov Koj Lub Cev

Zoo Siab

• Khoom noj khoom haus
• Pw tsaug zog
• Kev cob qhia tag nrho-lub cev muaj zog
• High-Intensity Interval Training (HIIT)
• Low-Intensity Steady-State Training
• Ntsuam xyuas rau

Q: Yog tias koj tsuas muaj rau mus rau yim lub lis piam los npaj cov neeg siv khoom rau kev ua yeeb yaj kiab, Victoria's Secret photoshoot, lossis cov Sports Illustrated Swimsuit Edition, dab tsi yog tsib yam saum toj kawg nkaus uas koj yuav tsom mus rau?

Khoom noj khoom haus

Khoom noj khoom haus yog qhov tseem ceeb tshaj plaws hauv kev txhim kho lub cev muaj pes tsawg leeg. Tias yog vim li cas ib qho ntawm thawj qhov kuv ua yog xa kuv cov neeg siv khoom mus rau cov kws tshaj lij xws li Dr. Mike Roussell (Koj tuaj yeem paub nws li SHAPE's Diet Doctor) lossis Dr. Brooke Kalanick. Kuv cia lawv ua qhov lawv ua tau zoo tshaj plaws yog li kuv tuaj yeem tsom mus rau qhov kuv ua tau zoo tshaj plaws-tsim qauv muaj zog thiab ua haujlwm tau zoo thiab kev qhia ua haujlwm. Uas tau hais tias, ntawm no yog tsib txoj cai yuav tsum tau ua kom pab txhua tus neeg hu rau lawv cov khoom noj khoom haus:

• Tshem tawm cov zaub mov tiav
• Noj cov zaub mov muaj protein ntau zoo nyob ntawm txhua pluas noj
• Suav nrog qhov ntau ntawm cov veggies muaj fiber ntau nrog koj cov zaub mov
• Suav nrog cov peev txheej zoo xws li avocado, txiv ntseej thiab/lossis cov noob, thiab Omega 3's
• Haus 2-3 litres dej ib hnub, ntau dua hnub uas koj ua haujlwm

Pw tsaug zog

Txhim kho kev pw tsaug zog yuav txhim kho koj lub cev muaj pes tsawg leeg. Kev pw tsaug zog tsis txaus ua rau muaj qhov nce hauv qab los noj mov-stimulating hormone ghrelin thiab txo qis hauv leptin, ib yam tshuaj uas pab koj hnov ​​​​qab thiab hlawv rog.

Npaj kom pw tsaug zog xya mus rau cuaj teev txhua hmo. Thaum qee tus neeg ua haujlwm zoo rau 6 teev ntawm kev pw tsaug zog, feem ntau ua haujlwm zoo tshaj plaws nrog rau xya teev yam tsawg kawg nkaus.

pw tsis tsaug zog? Sim noj cov tshuaj magnesium ua ntej mus pw. Yog tias pw tsaug zog yog koj qhov teeb meem, xyuas kom koj chav txias txias thiab tsaus. Cov tshuaj tryptophan kuj tseem tuaj yeem pab koj poob pw tsaug zog, uas yog qhov tseem ceeb rau kev rov zoo ntawm lub cev.

Kev cob qhia tag nrho-lub cev muaj zog

Kev cob qhia lub zog yuav tsum yog ib feem tseem ceeb ntawm txhua tus neeg lub hom phiaj txhawm rau txhim kho lub cev muaj zog, tsis muaj zog. Kev cob qhia kev tawm tsam, muab tias nws muaj kev vam meej hauv qhov xwm txheej, tsim cov leeg nqaij ntshiv, uas thaum kawg pab hlawv ntau calories, txawm tias thaum koj lub cev so lawm. Kuv pom zoo peb qhov kev cob qhia lub cev muaj zog ib lub lim tiam. Kom tau txais txiaj ntsig zoo tshaj plaws, ua koj qhov kev tawm tsam txav raws li kev sib tw lossis siv cov khoom sib tw uas tsis sib tw (hloov pauv ntawm kev tawm dag zog uas qhia tawm tsam cov leeg nqaij). Qhov ntawd yog qhov chaw qab zib rau ntsuas lub cev ntshiv.

High-Intensity Interval Training (HIIT)

High-intensity interval Training (HIIT) yog txoj hauv kev ua tau zoo tshaj plaws thiab ua haujlwm tau zoo. Kuv ib txwm pom tias cov neeg feem coob ua tau zoo heev nrog ob hnub hauv ib lub lis piam ntawm kev sib zog ua haujlwm siab (nyob rau hnub nruab nrab ntawm kev qhia ua dag zog). Nov yog ob txoj cai yooj yim rau kev tsim HIIT txoj phiaj xwm zoo:

1. Lub sijhawm ua haujlwm yuav tsum yog 30-60 vib nas this ntawm ntau dua 80 feem pua ​​ntawm koj lub plawv dhia siab tshaj lossis, yog tias siv tus nqi ntawm kev nkag siab (RPE), koj lub sijhawm ua haujlwm yuav tsum nyob ib puag ncig ntawm 7 thiab 9 (Nyem qhov no mus saib RPE scale).

2. Lub sijhawm rov ua haujlwm yuav tsum yog 60-120 vib nas this ntawm 55-65 feem pua ​​ntawm koj lub plawv dhia siab lossis RPE ntawm 2-3.

Muaj ntau txoj hauv kev los ua cov sijhawm no, tab sis kuv txoj kev nyiam suav nrog: roob sprints, kev caij tsheb kauj vab nyob ruaj khov (zoo dua ntawm lub tsheb kauj vab lossis lub tsheb kauj vab), rowing, Versa-Climber, lossis treadmill.

Nov yog cov qauv los txiav txim siab koj lub plawv dhia siab tshaj:

Max HR = (207 - (0.7 × hnub nyoog))

Txhawm rau txiav txim siab koj thaj chaw phiaj xwm thaum lub sijhawm ua haujlwm thiab rov ua ntu zus, tsuas yog muab koj li HR ntau tshaj los ntawm .8 thiab tom qab ntawd los ntawm .55 lossis .65.

Low-Intensity Steady-State Training

Thaum kawg, yog tias koj muaj sijhawm ntxiv hauv koj lub sijhawm, Kuv xav qhia ntxiv hauv ib hnub ntawm kev rov ua haujlwm aerobic rov qab (qoj ib ce muaj zog nyob hauv lub xeev qoj ib ce). Qhov no tuaj yeem yog 30- lossis 45-feeb workout ntawm elliptical lossis treadmill ntawm li 55-65 feem pua ​​​​ntawm koj qhov max HR lossis RPE ntawm 2.5-3.5.

Ntsuam xyuas rau