Tus Sau: Florence Bailey
Hnub Kev Tsim: 19 Taug Kev 2021
Hloov Hnub: 22 Lub Kaum Ib Hli Ntuj 2024
Anonim
Txawm yuav khwv npaum li cas los xij
Daim Duab: Txawm yuav khwv npaum li cas los xij

Zoo Siab

Tau ntau xyoo, peb tau hnov ​​txoj cai-qhia txoj cai ntawm tus ntiv tes xoo uas hnyav dua koj nqa, ntev npaum li cas koj xav tau so ntawm pawg. Tab sis qhov no puas yog qhov tseeb nyuaj thiab nrawm? Thiab puas tau so ntev dua ntawm kev teeb tsa ua haujlwm rau koj lub hom phiaj kev noj qab haus huv thiab kev noj qab haus huv? (Tom qab tag nrho, qee qhov kev tshawb fawb pom * rov ua haujlwm zoo* ntaus tawm qhov tsis zoo.)

Ntawm no, yam koj yuav tsum paub txog so so, raws li qhov tshwm sim * koj nyob nraum* nrhiav.

Yog tias xav tau suab nrov, poob phaus, lossis nce kev ua siab ntev ...

So rau: 20 txog 60 vib nas this ntawm cov teeb

Yog tias koj lub hom phiaj yog kom tau txais lub cev zoo los ntawm kev txhim kho koj cov leeg muaj zog lossis txhawb koj lub dag zog cov leeg, ua kom lub sijhawm so mus rau qhov tsawg kawg yog qhov zoo tshaj plaws mus, hais tias Ryan Rogers, muaj ntawv pov thawj lub zog thiab kho tshwj xeeb ntawm Qoj Quest 10 hauv San Diego, CA. (PS: Nov yog qhov ntau npaum li cas koj yuav tsum tau ua lub zog hnyav rau kev tawm dag zog hauv thawj qhov chaw.) "Rau feem coob ntawm cov neeg uas tab tom nrhiav kom nyob zoo thiab poob phaus me ntsis, Kuv xav kom txo qis los ntawm kev yooj yim txav mus los thaum ua haujlwm. ”


Txhawm rau muab cov leeg ua pa me ntsis thaum ua kom koj lub plawv dhia nce, Rogers feem ntau muaj nws cov neeg siv ua tiav kev tawm dag zog ib ce uas tsuas yog so yog lub sijhawm hloov pauv los ntawm kev txav mus rau tom ntej -feem ntau tsawg dua 30 vib nas this. Nws hais tias "Qhov no yuav pab hlawv calorie ntau ntau dua li so tag nrho ntawm kev teeb tsa thaum tseem ua rau cov nqaij ntshiv rov qab me ntsis kom lawv tuaj yeem thawb me ntsis hnyav dua," nws hais. (Muaj feem cuam tshuam: Vim Li Cas Qee Cov Neeg Muaj Sijhawm Yooj Yim Toning Lawv Cov Mus Ncig)

Yog tias koj xav tsim lub zog ...

So rau: 2 txog 5 feeb ntawm cov teeb

Pete McCall, CSC, tus kws qhia ntawv ACE-ntawv pov thawj raws li hauv San Diego, CA. "Thaum nqa qhov hnyav xws li koj ua 10 reps lossis tsawg dua, kev so kom zoo thiab rov qab zoo yog qhov tseem ceeb rau kev ua kom cov leeg nqaij, uas thaum kawg ua rau cov tshuaj hormones uas yog lub luag haujlwm rau cov leeg nqaij. thiab cov tshuaj hormones pab kho cov ntaub so ntswg puas thiab pib loj hlob. "


Yog tias koj xav tau cov leeg loj dua ...

So rau: 1 feeb ntawm kev teeb tsa

Yog tias koj lub hom phiaj tseem ceeb yog hypertrophy - uas yog, qhov nce hauv qhov loj ntawm cov leeg nqaij - qhov no yog lub sijhawm so zoo tshaj plaws. "Kev ncua ntev dua 60 vib nas this yuav cuam tshuam qhov kev ntxhov siab ntawm cov metabolism hauv kev cob qhia thiab txo qhov muaj peev xwm rau cov leeg nqaij, tab sis so tsawg dua 60 vib nas this tsis tso cai rau kev rov zoo txaus rau cov leeg kom ua tau zoo hauv cov txheej txheem tom ntej," Sabrena hais. Jo, tus thawj coj ntawm kev tshawb fawb thiab tshawb fawb cov ntsiab lus rau ACE.

Yog tias koj xav ua tus tswv ...

So rau: 3 feeb ntawm cov teeb

Vim li cas peb feeb? Raws li kev tshawb fawb luam tawm nyob rau hauv Phau ntawv Journal of Strength and Conditioning Research, koj yuav rov qab tau sai dua li qhov koj xav tau los ntawm so tsuas yog ob feeb ntawm kev teeb tsa. Ntxiv rau, koj yuav muaj sijhawm thiab lub zog ntau dua los tsom mus rau qhov ua tau zoo ntawm kev txav mus los uas koj ua haujlwm.


Yog tias koj tshiab rau kev qhia lub zog ...

So rau: ntev tshaj qhov koj xav tias koj xav tau

Zoo nkauj tshiab rau kev cob qhia lub zog? Rogers hais tias, "Koj yuav tau txais txiaj ntsig los ntawm kev so ntau dua ntawm cov teeb tsa kom koj tsis txhob thawb koj tus kheej mus rau qhov xeev siab," Rogers hais tias, "thaum ib tus neeg uas muaj lub cev zoo tuaj yeem so tsawg dua yam tsis muaj teeb meem." (Tsis tas li: Tsis txhob nco qhov kev cob qhia lub zog no uas zoo meej rau cov pib tshiab.)

Rau cov pib tshiab, siv sijhawm ntau dua kom rov zoo (tsis tso lub plawv dhia thiab lub cev kub rov qab mus rau theem so) muaj qee cov txiaj ntsig ntxiv ib yam, sau tseg Fabio Comana, tus kws qhia ntawv hauv San Diego State University Tsev Kawm Ntawv Kev Ua Haujlwm thiab Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv. Nws tau hais tias "Rau cov kws ua haujlwm tsis muaj kev paub ntau, kev rov zoo dua tuaj yeem txhawb nqa kev ua tau zoo ntawm tus kheej," nws hais. Hauv lwm lo lus, yog tias ib feeb ntxiv lossis ob hnub so ntawm cov txheej tso cai rau koj kom thim qhov kev mob siab kawg no, koj yuav muaj kev ntseeg siab ntxiv nrog rau kev ua haujlwm mus sij hawm ntev-uas, ntawm chav kawm, yog txoj hauv kev zoo tshaj plaws kom pom cov txiaj ntsig , tsis muaj teeb meem dab tsi koj lub hom phiaj. (Muaj feem cuam tshuam: Cov Lus Nug Nyhav Li Qub rau Cov Pib Tshiab Uas Npaj Tau Nqa Hnyav)

Ntsuam xyuas rau

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