Noj zaub mov zoo rau hypertrophy thiab rog poob (nrog rau cov zaub mov 3 hnub)
Zoo Siab
- Noj cov zaub mov zoo li cas
- Kev siv dag zog lub dag zog li cas
- Tsim nyog cov dej haus
- Cov khoom noj zaub mov kom nce ntxiv thiab poob cov rog
- Saib yuav ua li cas siv cov tshuaj thermogenic kom ua rau cov rog rog.
Yuav kom poob rog thiab nce cov nqaij ntshiv tib lub sijhawm, nws yuav tsum ua kom muaj kev tawm dag zog txhua hnub thiab muaj kev noj zaub mov zoo, nrog kev nce ntawm cov protein thiab cov rog zoo.
Kev tawm dag zog lub cev yuav tsum tau tsom tshwj xeeb tshaj tawm rau lub zog ua kom lub cev muaj zog, xws li kev hnyav dua thiab lub cev nyhav, uas yuav ua rau lub cev muaj zog ntxiv. Ntawm qhov tod tes, ntxiv txog 30 feeb ntawm kev tawm dag zog aerobic, xws li kev mus ncig ua si thiab caij tsheb kauj vab, pab ua rau cov rog rog yam tsis muaj kev cuam tshuam rau cov leeg nqaij.
Noj cov zaub mov zoo li cas
Yuav kom nce mus rau cov nqaij hauv lub cev, txoj kev noj haus yuav tsum muaj cov zaub mov muaj protein nyob rau txhua lub sijhawm, nrog rau cov khoom noj txom ncauj. Cov khoom noj no suav nrog nqaij, ntses, nqaij qaib, qe thiab cheese, uas tuaj yeem ntxiv rau cov qhaub cij, tapioca thiab omelettes kom cov protein muaj nuj nqi ntau.
Lwm lub ntsiab lus tseem ceeb yog kom muaj cov rog zoo hauv kev noj zaub mov, uas tuaj yeem pom hauv cov zaub mov xws li txiv ntoo, txiv laum huab xeeb, tuna, sardines, ntses liab, chia, flaxseed, avocado thiab txiv maj phaub. Cov zaub mov no pab txo qis kev mob hauv lub cev thiab muab cov as-ham uas xav tau rau hypertrophy.
Ib qho ntxiv, ib qho yuav tsum nyiam qhov uas tau noj tag nrho cov zaub mov, xws li mov ci, mov, macaroni thiab ncuav qab zib, ua cov zaub mov uas ua ke nrog cov carbohydrates thiab cov nqaijrog lossis nqaij rog, xws li mov ci nrog cheese lossis tapioca nrog qe.
Kev siv dag zog lub dag zog li cas
Txhawm rau kom nce cov leeg nqaij, qhov zoo tshaj plaws yog kev tawm dag zog ua kom muaj zog, xws li kev xyaum ua kom hnyav thiab crossfit, vim tias cov haujlwm no ua rau cov leeg ua kom nce siab dua, uas yog qhov kev txhawb nqa kom nws loj tuaj. Nws yog ib qho tseem ceeb kom nco ntsoov tias qhov kev qhia yuav tsum txhawb cov leeg muaj peev xwm ntau dua, nrog kev nce zuj zus ntawm lub luag haujlwm thiab kev coj nrog tus kws qhia kev tawm dag zog lub cev.
Ntxiv rau kev qhia ua kom muaj zog, nws kuj tseem xav ntxiv cov kev xyaum qoj ib ce kom tsawg, xws li taug kev, seev cev, caij tsheb kauj vab lossis caij ski, uas ua rau lub cev rog rog thaum khaws cia cov leeg nqaij ua kom muaj zog hauv kev cob qhia lub zog.
Txo cov rog rog thiab ua kom cov leeg mob yog qhov tseem ceeb kom muaj lub cev muaj zog thiab noj qab nyob zoo, rau qhov no, nws yog qhov yuav tsum tau ua kom tawm dag zog kom zoo thiab muaj kev noj zaub mov kom haum.
Tsim nyog cov dej haus
Haus tsawg kawg 2.5 litres dej yog ib qho tseem ceeb kom nce kev loj hlob ntawm cov nqaij ntshiv loj thiab kom tua tau cov kua kom zoo, pab ua kom lub cev tsis huv.
Tus neeg loj dua, nws yuav tsum tau haus dej ntau dua, thiab lub tswv yim zoo los ntsuas yog tias cov dej haus tau txaus yog saib cov zis, uas yuav tsum muaj qhov ntshiab, yuav luag pob tshab, thiab tsis hnov ntxhiab.
Cov khoom noj zaub mov kom nce ntxiv thiab poob cov rog
Cov lus hauv qab no qhia ib qho piv txwv ntawm cov zaub mov 3-hnub kom muaj hypertrophy thaum ziab cov rog.
| Khoom txom ncauj | Hnub 1 | Hnub 2 | Hnub 3 |
| Noj tshais | 1 khob mis + 2 qe omelet nrog cheese + 1 txiv hmab txiv ntoo | 1 mis nyeem qaub yog + + 2 nplawm ntawm cov qhob cij wholemeal nrog lub qe thiab tshij | 1 khob kas fes nrog mis nyuj + 1 tapioca nrog nqaij qaib |
| Noj tshais | 1 daim ntawm ncuav nrog txiv laum huab xeeb + txiv ntoo ua kua txiv | 1 txiv ntoo + 10 txiv ntoo txiv ntoo | 1 txiv hmab txiv ntoo + 2 hau qe |
| Noj su noj hmo | 150 g ntawm nqaij + 4 col ntawm xim av mov + 2 col ntawm taum + zaub xam lav nyoos | tuna nplej zom nrog wholegrain pasta thiab lws suav ntses + zaub ntsuab ntsuab + 1 txiv hmab txiv ntoo | 150 g nqaij qaib + qab zib qos puree + sautéed zaub + 1 txiv hmab txiv ntoo |
| Noj su txom ncauj | 1 yogurt + nqaij qaib nqaij ntses nrog lub teeb ci | tsis muaj piam thaj kas fes + 1 tapioca sib xyaw nrog nqaij qaib thiab tshij | Avocado smoothie, raug ntaus nrog + 2 col ntawm oat kua zaub |
Ntxiv nrog rau kev saib xyuas rau cov carbohydrates, cov protein thiab cov rog, nws tseem yog ib qho tseem ceeb kom nce kev noj cov txiv hmab txiv ntoo thiab zaub, vim zaub yuav muab cov vitamins thiab zaub mov tseem ceeb tso cai rau lub cev ua haujlwm kom zoo thiab txhawb kev mob ntshav siab.
Saib yuav ua li cas siv cov tshuaj thermogenic kom ua rau cov rog rog.
Cov Lus Ntxim Nyiam
Ascariasis