Workout niaj hnub rau cov txiv neej: Cov Lus Qhia Qhov Kawg

Zoo Siab

• Cov sijhawm ua haujlwm hauv tsev ua haujlwm hauv tsev
• Hnub 1: ob txhais ceg, xub pwg, thiab tsis tuaj
• Hnub 2: lub hauv siab thiab nraub qaum
• Hnub 3: caj npab thiab abs
• Pib lub niaj hnub ua haujlwm
• Hnub 1: puv lub cev
• Hnub 2: puv lub cev
• Hnub 3: puv lub cev
• Nruab nrab workout niaj zaus
• Hnub 1: lub cev sab sauv
• Hnub 2: qis lub cev
• Hnub 3: lub cev sab saud
• Hnub 4: lub cev qis
• Advanced workout ua
• Rub A
• Laub A
• Ob txhais ceg A
• Rub B
• Laub B
• Ob txhais ceg B
• Kev txiav txim siab rau cov nqa neeg tshaj 40
• Tsis txhob hnov ​​qab khoom noj khoom haus
• Hauv qab kab

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

Thaum nws los txog qhov ua kom koj lub cev zoo tshaj plaws, ib qho kev qhia paub kev ua kom zoo yog qhov tseem ceeb.

Txawm hais tias koj tab tom nrhiav kom hloov koj lub cev lossis tsuas yog ncaws koj cov kev qhia ua ib qho kev ceeb toom, nws yog qhov tseem ceeb ntxiv qhov ntim qhia (hauv cov qauv ntawm cov reps, cov khoom, thiab qhov hnyav) los txhawb cov leeg tshiab thaum koj nce zuj zus

Feem ntau, cov neeg nyuam qhuav pib tau nqa mus tsawg dua ib xyoos, intermediates tsawg kawg 1 xyoos, thiab cov neeg kawm ua haujlwm qib siab tsawg kawg 2 xyoos. Nco ntsoov tias kev ua haujlwm tshaj tawm yuav tsum tsis txhob sim tshwj tsis yog koj muaj kev kawm paub ua kom muaj zog.

Tsab ntawv no tshuaj xyuas ntau ntau cov kev tawm dag zog zoo rau cov txiv neej ntawm txhua qhov kev paub dhau los txhawm rau kom cov leeg nqaij thiab lub zog tau zoo thaum ua kom rov qab ua kom tau zoo.

Cov sijhawm ua haujlwm hauv tsev ua haujlwm hauv tsev

Txawm hais tias koj tsis yog tus kws paub caij nyoog lossis tshiab rau kev qhia ua kom muaj zog, kev ua haujlwm tawm hauv tsev yog qhov kev xaiv zoo thaum koj tsis tuaj yeem mus ua si lossis xav tau hloov ceev.

Lub sijhawm ua haujlwm hauv tsev hauv qab no xav tau qee yam cuab yeej tsawg. Ntxiv rau, qee qhov kev txav tuaj yeem hloov mus rau kev qoj ib ce muaj zog uas koj siv koj lub cev hnyav dua li qhov tawm tsam.

Cov kev qoj ib ce no tuaj yeem ua ib lub sijhawm ntawm lub sijhawm pib lub sijhawm lossis cycled los muab ob peb zaug toj ib asthiv rau cov neeg kawm qib siab.

Yog tias koj lub hom phiaj yog qhov poob phaus, koj tuaj yeem ntxiv ib daim ntawv ntawm cardio, xws li khiav lossis caij tsheb kauj vab, ntawm ntu.

Cov cuab yeej siv yuav tsum muaj: lub tiaj tiaj-lub rooj ntev zaum, kev kho kom haum dumbbells raws li koj qib kev paub

Yog tias koj tab tom pib tawm koj yuav xav tau kev pab tswv yim ntawm cov khw tshwj xeeb kom xaiv cov khoom zoo, tab sis yog tias koj paub dab tsi koj tab tom nrhiav, koj tuaj yeem yuav cov dumbbells tuaj yeem kho tau hauv online.

So Team sib: 60-90 lub vib nas this

Pushups (los ntawm “Hnub 2: lub hauv siab thiab nraub qaum” cov haujlwm hauv qab)

Hnub 1: ob txhais ceg, xub pwg, thiab tsis tuaj

• Ob txhais ceg: dumbbell squats - 3 teeb ntawm 6-8 reps
• Lub xub pwg nyom: sawv ntsug lub xub pwg xovxwm - 3 pawg ntawm 6-8 reps
• Ob txhais ceg: dumbbell lunge - 2 teeb ntawm 8-10 hom reps ib ceg
• Lub xub pwg nyom: dumbbell upright kab - 2 teeb ntawm 8-10 hom reps
• Hamstrings: Romanian dumbbell deadlift - 2 teeb ntawm 6-8 reps
• Lub xub pwg nyom: rau ib sab nce - 3 teeb ntawm 8-10 hom reps
• Menyuam nyuj: zaum calf nce - 4 teeb ntawm 10-12 reps
• Abs: crunches nrog ob txhais ceg nce - 3 teeb ntawm 10-12 reps

Hnub 2: lub hauv siab thiab nraub qaum

• Hauv siab: dumbbell lub rooj ntev zaum xovxwm lossis hauv pem teb xovxwm - 3 txheej ntawm 6-8 reps
• Tom qab: dumbbell khoov tshaj uake - 3 teeb ntawm 6-8 reps
• Hauv siab: dumbbell ya - 3 teeb ntawm 8-10 hom reps
• Tom qab: ib-caj npab dumbbell kab - 3 teeb ntawm 6-8 reps
• Hauv siab: pushups - 3 teeb ntawm 10-12 reps
• Tom qab / hauv siab: dumbbell pullovers - 3 teeb ntawm 10-12 reps

Hnub 3: caj npab thiab abs

• Ntsis: alternating bicep curls - 3 teeb ntawm 8-10 hom reps rau ib caj npab
• Tswv yim: nyiaj siv ua haujlwm tricep txuas ntxiv - 3 teeb ntawm 8-10 hom reps
• Ntsis: zaum dumbbell curls - 2 teeb ntawm 10-12 reps rau ib caj npab
• Tswv yim: lub rooj sib tw xyaws - 2 teeb ntawm 10-12 reps
• Ntsis: concentration curls - 3 teeb ntawm 10-12 reps
• Tswv yim: dumbbell kickbacks - 3 teeb ntawm 8-10 hom reps ib caj npab
• Abs: planks - 3 teeb ntawm 30-thib ob tuav

Cov kev tawm dag zog ua haujlwm hauv tsev no suav nrog txhua qhov kev tawm dag zog uas koj xav tau kom ua kom loj nqaij thiab lub zog muaj zog nrog cov cuab yeej tsawg tshaj plaws.

Pib lub niaj hnub ua haujlwm

Kev tsa rau sab kawg li (los ntawm "Hnub 1: puv lub cev" workout hauv qab)

Pib tawm hauv kev dhia ua si yuav zoo li ntshai, tab sis nrog kev coj ua tus txheej txheem yuav yooj yim cuag dua - thiab txawm tias muaj zog dua.

Ua ib tus pib tshiab, koj tuaj yeem hloov mus tau nrawm vim tias ib ce yuav pab txhawb cov leeg thiab lub zog. Tseem, nws yog ib qho tseem ceeb kom tsis txhob muaj kab mob siab, uas tuaj yeem ua rau raug mob lossis poob qis.

Qhov kev tawm dag zog no tau muaj koj hauv qhov chaw ua si 3 hnub toj ib as thiv (xws li hnub Monday, Wednesday, thiab Friday), uas muaj lub cev puv nkaus txhua hnub. Qhov no tso cai rau koj siv kom txav tshiab, tsom ntsoov rau hauv daim foos kom zoo, thiab siv sijhawm kom zoo.

Koj tuaj yeem ntxiv reps thiab teeb tsa raws li qhov koj xav tau.

Tus pib theem yuav tsum kav ntev npaum li koj tseem ua tau zoo dua. Qee tus neeg yuav pom tias toj siab nyob ib ncig ntawm 6 lub hlis, thaum lwm tus tseem yuav pom ntxiv mus ntev li ib xyoos.

Cov cuab yeej siv yuav tsum muaj: kev ntaus kis las tag nrho

Lub sijhawm so: 90-180 vib nas this rau kev rub tawm lub ntsiab, 60-90 vib nas this rau cov khoom ntxiv

Siv zog: Xaiv ib qhov nyhav uas tso cai rau koj kom ua tiav cov chaw reps uas tau hais tseg thaum tawm mus li ob xuab moos reps hauv lub tank.

Hnub 1: puv lub cev

• Ob txhais ceg: barbell rov qab tawm zaum - 5 teeb ntawm 5 reps
• Hauv siab: tiaj barbell tog xovxwm - 5 teeb ntawm 5 reps
• Tom qab: zaum cable kab - 4 teeb ntawm 6-8 reps
• Lub xub pwg nyom: zaum dumbbell xub pwg xovxwm - 4 teeb ntawm 6-8 reps
• Tswv yim: cable hlua tricep pushdowns - 3 teeb ntawm 8-10 hom reps
• Lub xub pwg nyom: rau ib sab nce - 3 teeb ntawm 10-12 reps
• Menyuam nyuj: zaum calf nce - 3 teeb ntawm 10-12 reps
• Abs: planks - 3 teeb ntawm 30 thib ob tuav

Hnub 2: puv lub cev

• Rov qab / hamstrings: barbell lossis cuab ntxiab bar deadlifts - 5 teeb ntawm 5 reps
• Tom qab: rub tawm los yog lat pulldowns - 4 teeb ntawm 6-8 reps
• Hauv siab: barbell los yog dumbbell incline xovxwm - 4 teeb ntawm 6-8 reps
• Lub xub pwg nyom: tshuab lub xub pwg nias - 4 teeb ntawm 6-8 reps
• Ntsis: barbell los yog dumbbell bicep curls - 3 teeb ntawm 8-10 hom reps
• Lub xub pwg nyom: rov qab tshuab yoov - 3 teeb ntawm 10-12 reps
• Menyuam nyuj: sawv calf nce - 3 teeb ntawm 10-12 reps

Hnub 3: puv lub cev

• Ob txhais ceg: ceg nias - 5 txheej ntawm 5 reps
• Tom qab: T-bar kab - 3 teeb ntawm 6-8 reps
• Hauv siab: tshuab lossis dumbbell hauv siab ya - 3 teeb ntawm 6-8 reps
• Lub xub pwg nyom: ib caj npab dumbbell xub pwg nias - 3 teeb ntawm 6-8 reps
• Tswv yim: dumbbell los yog tshuab tricep txuas ntxiv - 3 teeb ntawm 8-10 hom reps
• Lub xub pwg nyom: txuas txoj hlua khi lossis dumbbell pem hauv ntej - 3 teeb ntawm 10-12 reps
• Menyuam nyuj: zaum calf nce - 3 teeb ntawm 10-12 reps
• Abs: poob crunches - 3 teeb ntawm 10-12 reps

Qhov kev kawm 3-hnub no pib qhia cov kev tawm dag zog tag nrho uas koj xav tau kom muaj cov leeg nqaij thaum uas cia kom rov zoo txaus ntawm ntu.

Nruab nrab workout niaj zaus

Nyiaj siv ua haujlwm xovxwm (los ntawm "Hnub 3: lub cev sab sauv" haujlwm hauv qab)

Tom qab ua haujlwm ntau hauv chaw dhia ua si tau ntau lub hlis, nws yog lub sijhawm tau nce qib kev kawm ntxiv kom tsis txhob muaj teebmeem ntxiv tuaj.

Txog txij no, koj yuav tsum muaj cov txheej txheem kev tawm dag zog kom zoo thiab tuaj yeem ua rau hnyav ntxiv rau ntawm qhov bar.

Qhov 4-hnub-ib-lub lim tiam nruab nrab kev pab cuam nce ntxiv reps thiab teeb tsa los txhawb cov leeg tshiab. Thaum lawv dhau los ua ib qho yooj yim heev, koj tuaj yeem maj mam ntxiv qhov hnyav ntxiv lossis ntau daim reps / teeb tsa.

Yog tias ua qhov yog, koj tuaj yeem ua raws li cov txheej txheem no rau ob peb xyoos kom txog thaum koj mus txog qib siab. Nws yuav muaj txiaj ntsig zoo pauv koj cov kev tawm dag zog rau qee lub sijhawm kom ua rau koj tus kheej koom tes thiab tiv thaiv kev kub nyhiab.

Nco ntsoov tias kev mob siab tsis yog qhov qhia tau tas li ntawm kev nce qib. Tam sim no koj muaj qee qhov kev qhia paub, koj yuav tsis mob siab tom qab txhua qhov kev tawm tsam.

Cov cuab yeej siv yuav tsum muaj: kev ntaus kis las tag nrho

So Team sib: 90-180 vib nas this rau kev rub tawm lub ntsiab, 60-90 vib nas this rau cov khoom ntxiv

Siv tshuaj ntau: Xaiv ib qhov nyhav uas tso cai rau koj kom ua tiav cov chaw reps uas tau hais tseg thaum tawm mus li ob xuab moos reps hauv lub tank. Txhawm rau ua kom muaj zog ntxiv, mus rau koj qhov kev txwv ntawm lub teeb kawg.

Hnub 1: lub cev sab sauv

• Hauv siab: tiaj barbell tog xovxwm - 4 teeb ntawm 6-8 reps
• Tom qab: khoov duav tshaj barbell kab - 3 teeb ntawm 6-8 reps
• Lub xub pwg nyom: zaum dumbbell xovxwm - 3 teeb ntawm 8-10 hom reps
• Hauv siab / triceps: dips - 3 teeb ntawm 8-10 hom reps
• Tom qab: rub tawm los yog lat pulldowns - 3 teeb ntawm 8-10 hom reps
• Triceps / hauv siab: dag dumbbell tricep txuas ntxiv - 3 teeb ntawm 10-12 reps
• Ntsis: incline dumbbell curls - 3 teeb ntawm 10-12 reps

Hnub 2: qis lub cev

• Ob txhais ceg: barbell rov qab zaum yws - 4 teeb ntawm 6-8 reps
• Ob txhais ceg: ceg nias - 3 teeb ntawm 8-10 hom reps
• Quadriceps: zaum ceg txuas ntxiv - 3 teeb ntawm 10-12 reps
• Quadriceps: dumbbell lossis barbell taug kev ntsws - 3 teeb ntawm 10-12 reps (tsis muaj yeeb yaj kiab)
• Menyuam nyuj: calf nias on ceg nias - 4 teeb ntawm 12-15 reps
• Abs: poob crunches - 4 teeb ntawm 12-15 reps

Hnub 3: lub cev sab saud

• Lub xub pwg nyom: nyiaj siv ua haujlwm xovxwm - 4 teeb ntawm 6-8 reps
• Hauv siab: incline dumbbell lub rooj ntev zaum xovxwm - 3 teeb ntawm 8-10 hom reps
• Tom qab: ib caj npab cable kab - 3 teeb ntawm 10-12 reps
• Lub xub pwg nyom: cable rau ib sab tsa - 3 teeb ntawm 10-12 reps
• Tsheb deltoids / ntxiab: lub ntsej muag rub tawm - 3 teeb ntawm 10-12 reps
• Cuab: dumbbell shrugs - 3 teeb ntawm 10-12 reps
• Tswv yim: zaum zaum nyiaj siv ua haujlwm tricep txuas ntxiv - 3 teeb ntawm 10-12 reps
• Ntsis: tshuab tshaj tawm curls - 3 teeb ntawm 12-15 reps

Hnub 4: lub cev qis

• Rov qab / hamstrings: barbell deadlift - 4 teeb ntawm 6 reps
• Glutes: barbell hip thrusts - 3 teeb ntawm 8-10 reps
• Hamstrings: Romanian dumbbell deadlifts - 3 teeb ntawm 10-12 reps
• Hamstrings: dag ceg ceg - 3 teeb ntawm 10-12 reps
• Menyuam nyuj: zaum calf nce - 4 teeb ntawm 12-15 reps
• Abs: txhais ceg nce rau Roman lub rooj zaum - 4 teeb ntawm 12-15 reps

Qhov 4-hnub no, kev kawm ib nrab yuav ntxiv tau cov kab thiab ntxiv txuas ntxiv, nrog rau cov kev tawm dag zog kom tawm dag zog, kom dhia tau cov leeg tshiab.

Advanced workout ua

Dai ob txhais ceg nce (los ntawm "Ob txhais ceg B" workout hauv qab no)

Ntxiv cov ntim (teeb tsa thiab rov ua dua) thiab kev siv hnyav (hnyav ntawm qhov bar) yog qhov tseem ceeb rau kev tawm dag zog mus dhia-mus kom tau cov leeg nqaij. Nco ntsoov tias qhov kev ua niaj hnub no yuav tsum tsis txhob sim tshwj tsis yog koj tau kawm ntev li 2 xyoos lossis ntau xyoo.

Txawm hais tias cov leeg yuav ua tsis tau nrawm dua li lawv tau ua thaum koj tseem nyuam qhuav pib, tseem muaj chaw rau kev nce qib tseem ceeb nyob rau qib no.

Qhov kev ua si dhia dej haus cawv no niaj hnub muaj koj hauv chav ua si 6 hnub toj ib as thiv nrog 1 hnub so hauv ib nrab Nws ua raws li kev rub-thawb-ob txhais ceg qauv, ntaus txhua pawg leeg ob zaug hauv ib lub lis piam, nrog cov kabmob nkag nrog rau qhov mob siab tshaj plaws (mob leeg).

Ib zaug ntxiv, koj tuaj yeem nce hnyav ntxiv rau ntawm qhov bar, nrog rau cov teeb tsa thiab cov reps, ib asthiv mus rau ib asthiv txhawm rau paub tseeb tias ua tiav txuas ntxiv thaum ua raws li cov haujlwm no

Cov cuab yeej siv yuav tsum muaj: kev ntaus kis las tag nrho

Lub sijhawm so: 90-180 vib nas this rau kev rub tawm lub ntsiab, 60-90 vib nas this rau cov khoom ntxiv

Siv tshuaj ntau: Xaiv ib qhov nyhav uas tso cai rau koj kom ua tiav cov chaw muab tshuaj noj thaum tso tseg li 2 pob reps hauv lub tank. Txhawm rau ua kom muaj zog, mus rau qhov tsis ua hauj lwm ntawm lub teeb kawg.

Supersets: Ua kom tiav qhov pib ntawm thawj qhov kev tshem tawm tam sim ntawd los ntawm qhov thib ob txav. Rov ua dua kom txog thaum txhua qhov chaw teeb tsa thiab cov teeb tsa ua tiav.

Rub A

• Rov qab / hamstrings: barbell deadlift - 5 teeb ntawm 5 reps
• Tom qab: rub tawm los yog lat pulldowns - 3 teeb ntawm 10-12 reps
• Tom qab: T-bar kab los yog zaum rau cable kab - 3 teeb ntawm 10-12 reps
• Tsheb deltoids / ntxiab: lub ntsej muag rub tawm - 4 teeb ntawm 12-15 reps
• Ntsis: rauj curls - 4 teeb ntawm 10-12 reps supersetted nrog dumbbell shrugs 4 teeb ntawm 10-12 reps
• Ntsis: sawv cable curls - 4 teeb ntawm 10-12 reps

Laub A

• Hauv siab: tiaj barbell tog xovxwm - 5 teeb ntawm 5 reps
• Lub xub pwg nyom: zaum dumbbell xovxwm - 3 teeb ntawm 6-8 reps
• Hauv siab: incline dumbbell lub rooj ntev zaum xovxwm - 3 teeb ntawm 10-12 reps
• Triceps / xub pwg: tricep pushdowns - 4 teeb ntawm 10-12 reps supersetted nrog rau tom ntej cuam tsa - 4 teeb ntawm 10-12 reps
• Hauv siab: cable crossovers - 4 teeb ntawm 10-12 reps

Ob txhais ceg A

• Ob txhais ceg: barbell rov qab tawm zaum - 5 teeb ntawm 5 reps
• Hamstrings: Romanian dumbbell deadlifts - 3 teeb ntawm 6-8 reps
• Ob txhais ceg: ceg nias - 3 teeb ntawm 8-10 hom reps
• Hamstrings: dag ceg curls - 4 teeb ntawm 10-12 reps
• Menyuam nyuj: zaum calf nce - 4 teeb ntawm 12-15 reps
• Abs: poob crunches - 4 teeb ntawm 12-15 reps

Rub B

• Tom qab: khoov duav tshaj barbell kab - 3 teeb ntawm 6-8 reps
• Tom qab: rub-tawm (nyhav yog tias xav tau) - 3 teeb ntawm 8-10 hom reps
• Tom qab: ib-caj npab kab - 3 teeb ntawm 8-10 hom reps
• Hauv qab: hyperextensions - 4 teeb ntawm 10-12 reps supersetted nrog tshuab preacher curls - 4 teeb ntawm 10-12 reps
• Cuab: barbell shrugs - 4 teeb ntawm 10-12 reps
• Ntsis: sawv dumbbell curls - 4 teeb ntawm 10-12 reps

Laub B

• Lub xub pwg nyom: nyiaj siv ua haujlwm xovxwm - 5 txheej ntawm 5 reps
• Hauv siab: dumbbell lub rooj ntev zaum xovxwm (toj los yog tiaj) - 3 teeb ntawm 8-10 hom reps
• Hauv siab / triceps: dips (hnyav yog tias xav tau) - 4 teeb ntawm 10-12 reps
• Lub xub pwg nyom: ib sab caj npab cable sab tom ntej tsa - 4 teeb ntawm 10-12 reps
• Hauv siab: tshuab ya - 4 teeb ntawm 10-12 reps
• Tswv yim: overhead txuas ntxiv nrog hlua - 4 teeb ntawm 10-12 reps

Ob txhais ceg B

• Ob txhais ceg: barbell pem hauv ntej zaum-sawv - 5 teeb ntawm 5 reps
• Hamstrings: glute Ham tsa ceg - 3 teeb ntawm 8-10 hom reps
• Ob txhais ceg: taug kev dumbbell ntsws - 3 teeb ntawm 10-12 reps ib ceg
• Quadriceps: zaum ceg txuas ntxiv - 4 teeb ntawm 10–12 reps supersetted nrog kev sawv calf nce - 4 teeb ntawm 12-15 reps
• Abs: dai ceg tsa - 4 teeb ntawm 12-15 reps

Qhov kev qhia zoo tshaj plaws no lub siab tsis txaus ntseeg thiab ua raws lub laub-rub-rub tus qauv rau 6 hnub toj ib lub lim tiam. Tsuas yog sim txoj kev pabcuam no yog tias koj tau muaj kev kawm ntau xyoo hauv qab txoj siv sia.

Kev txiav txim siab rau cov nqa neeg tshaj 40

Raws li koj hnub nyoog, nqaij thiab pob txha loj dua tsawg zuj zus. Txawm li cas los xij, koj tuaj yeem tawm tsam qhov kev ploj no los ntawm kev ua raws li txoj haujlwm kev kawm tawm tsam los txhawb cov leeg pob txha thiab pob txha (()).

Cov kev tawm dag zog uas niaj hnub tau hais los saum toj no tseem siv tau rau cov neeg hnub nyoog 40 thiab laus dua, txawm hais tias qee qhov kev tawm dag zog yuav xav tau los hloov nrog ntau txoj hauv kev sib koom tes - tshwj xeeb yog koj muaj cov kev raug mob ua ntej.

Piv txwv li, koj tuaj yeem ua goblet zaum tsawv es tsis txhob nrawm nraub qaum lossis rub tawm qhov yuam kev hloov chaw.

Txawm hais tias koj muaj hnub nyoog li cas los xij, nws yog qhov zoo tshaj los mus pib nrog cov kev pab cuam beginner thiab ua haujlwm rau koj txoj kev.

Nws kuj tseem ceeb kom tsis txhob ua haujlwm hnyav dhau, vim tias yuav muaj kev pheej hmoo ntxiv ntawm kev raug mob thaum koj muaj hnub nyoog. Koj yuav tsum tau txuas ntxiv lub sijhawm rov qab los txog 2 hnub ntawm kev ua haujlwm tsis yog 1, raws li koj lub cev siv sijhawm ntau dua los so ().

Thaum kev tawm dag zog nthuav tawm qee qhov kev tsis haum rau cov laus, kev tswj hwm txoj haujlwm tiv thaiv kom haum tuaj yeem muab cov txiaj ntsig tsis muaj qhov kawg thiab ua kom koj tsis tu ncua.

Cov neeg kawm ua ntej 40 xyoo yuav tsum tau kho lawv cov peev txheej ua haujlwm kom suav nrog kev raug mob lossis qeeb sijhawm. Thaum cov leeg mob thiab pob txha loj zuj zus thaum koj lub hnub nyoog, koj tuaj yeem tawm tsam qhov no nrog kev tawm dag zog kom zoo.

Tsis txhob hnov ​​qab khoom noj khoom haus

Thaum ua haujlwm hauv chaw dhia ua si txhawb qhov ua kom muaj zog thiab ua rau lub zog muaj zog, khoom noj khoom haus ua si lub luag haujlwm tseem ceeb hauv kev rov ua haujlwm thiab kev tawm dag zog.

Yog li, nws yog qhov tseem ceeb kom ntseeg tau tias koj cov khoom noj tau zoo txaus kom tau raws li qhov koj xav tau ntawm koj qhov kev kawm.

Qhov no tuaj yeem ua tiav los ntawm kev xyuas kom paub cov calories, cov protein, carb, thiab cov rog ua raws li koj qhov kev qhia siv thiab lub hom phiaj ntawm lub cev. Koj tuaj yeem siv cov txee ntsuas kev rog los laij koj cov kev xav tau.

Txhawm rau kom cov leeg mob, nws zoo tshaj yog nyob hauv qhov ntsuas kom rog, lossis noj ntau tshaj qhov koj xav tau los txhawb nws tus kheej. Ib qho nyiaj seem ntawm 10–20% dhau ntawm koj cov lej hauv paus hauv calorie yuav tsum muaj kom txaus los txhawb cov leeg nqaij ().

Yog tias koj tab tom sim ua kom poob lub cev rog dua li, kev saib xyuas koj lub hauv paus lossis kev ua kom lub cev tsis tshua zoo yog feem ntau pom zoo ().

Lub sij hawm noj zaub mov kom zoo, uas koom nrog kev noj mov rau lub sij hawm tshwj xeeb kom ua tiav cov txiaj ntsig, kuj tseem ceeb rau kev ua kom cov leeg mob ntau ntxiv. Piv txwv li, ntau tus kws tshaj lij pom zoo kom noj zaub mov zoo lossis khoom txom ncauj tom qab 2 teev kev ua haujlwm, zoo rau ob leeg ua ntej thiab tom qab (5, 6).

Yog tias koj xav kom ntseeg tau tias kev noj zaub mov kom tsim nyog lossis tsim phiaj xwm ib tus kheej los pab koj kom ua tiav koj cov hom phiaj, xav sab laj nrog tus kws qhia txog kev noj zaub mov.

Cov khoom noj kom zoo yog ib qho tseem ceeb rau kev tawm dag zog, vim tias nws muab koj lub cev nrog cov khoom tsim nyog tsim nyog rau nce ntxiv cov leeg thiab lub zog.

Hauv qab kab

Txawm hais tias koj yog ib tus neeg tshiab lossis ncaws pob dhia ua si, cov haujlwm niaj hnub ua raws li koj qib kev paub tuaj yeem pab koj nce mus rau koj cov hom phiaj mob nqaij thiab lub zog.

Ua haujlwm dhau sijhawm, koj yuav pom tias koj lub cev teb zoo dua rau qee yam kev txav dua lwm tus, ua rau koj yoog koj txoj kev kawm kom haum.

Kev ua kom ib ce tawm dag zog thiab kev noj zaub mov zoo yog thawj kauj ruam kom tau txais lub luag haujlwm zoo tshaj plaws hauv koj lub neej, tsis hais koj qib kev paub dhau los.

Yog tias koj muaj ib qho mob hauv qab, nws yog qhov zoo tshaj rau koj nrog koj tus kws kho mob ua ntej pib ib qho kev tawm dag zog.