Cov khoom noj ua ntej xa tawm: Peb qhia koj txhua yam koj xav paub!

Kev noj zaub mov zoo ua ntej tseem ceeb heev, ntxiv rau kom ntseeg tau lub zog rau kev tawm dag zog lub cev (aerobics lossis lub zog thiab tiv taus, xws li kev hnyav), nws yuav pab tiv thaiv cov leeg qaug zog thiab txhim kho koj lub cev ua haujlwm.

Nws kuj yog ib qho yuam kev uas tsis noj ua ntej kev qhia vim tias koj tsis tshaib plab, tab sis koj tseem yuav tsum tau noj, vim tias koj lub cev yuav xav tau calories kom hlawv thaum lub sijhawm ua haujlwm.

Yog li ntawd, hauv kab lus no peb yuav muab qee cov lus qhia rau koj los pab koj xaiv seb yuav noj dab tsi ua ntej kev qhia, raws li koj cov calories thiab zaub mov xav tau.

khoom noj ua ntej workout

Txawm hais tias koj qhia kom poob phaus lossis nce cov leeg nqaij (hypertrophy), cov txiaj ntsig tau nyob ntawm kev noj zaub mov kom zoo ob qho ua ntej thiab tom qab kev qhia, vim tias lawv yuav muab lub zog thiab cov as -ham uas lub cev xav tau rau kev tawm dag zog thiab rov ua kom muaj zog.

Koj tuaj yeem noj cov zaub mov uas muaj carbohydrates ua ntej kev qhia, xws li qos yaj ywm qab zib, mov (tag nrho lossis dawb), nplej zom, qhob cij, oats, taum thiab qee cov txiv hmab txiv ntoo xws li txiv tsawb, thiab nws tau pom zoo kom tsis txhob muaj fiber ntau, vim lawv ua rau nws nyuaj kom nqus tau cov carbohydrates, uas yog qhov tseem ceeb ua ntej kev qhia.

Cov protein tseem yuav tsum yog hauv koj cov zaub mov ua ntej kev qhia, vim tias lawv yuav nce ntshav ntws mus rau koj cov leeg, thiab ntxiv dag zog rau cov leeg ua haujlwm los ntawm cov amino acids, uas muaj nyob hauv cov protein. Cov khoom noj muaj protein ntau yog qe, nqaij qaib, nqaij liab, mis qaib cov txwv thiab cov khoom siv mis.

Muaj qee qhov kev xaiv ntxiv uas haum rau cov khoom noj ua ntej ua haujlwm, xws li whey protein thiab albumin, thiab koj tuaj yeem yuav lawv ntawm khw muag khoom tshwj xeeb hauv kev ntxiv zaub mov. Ib qho ntawm qhov qhia tau tshaj plaws yog maltodextrin, uas yog cov carbohydrates yooj yim, yog lub zog uas tau nqus sai.

Qhov zoo tshaj plaws yog noj kom txog 2 teev ua ntej kev qhia, tab sis yog tias koj xyaum ua haujlwm lub cev thaum sawv ntxov, sim noj tsawg kawg 30 feeb ua ntej, kom muaj txiaj ntsig. Lwm qhov lus qhia tseem ceeb yog tsis txhob hnov ​​qab ua dej rau koj tus kheej ua ntej kev qhia.

Yuav noj dab tsi ua ntej kev qhia kom poob phaus

Txawm hais tias koj xav kom poob phaus, koj tuaj yeem noj cov carbohydrates ua ntej kev qhia (vim tias lawv yog lub zog loj tshaj plaws thiab qab zib), ua ntej ua ntej cov carbohydrates yooj yim xws li zib ntab, suab thaj, zaub xam lav txiv hmab txiv ntoo, qhob cij dawb thiab mov, piv txwv li, raws li koj sij hawm kawm

Cov kua dej ib txwm nqus tau sai dua los ntawm lub cev, yog li koj tuaj yeem xaiv haus cov kua txiv hmab txiv ntoo uas tsis muaj qab zib txog 30 feeb ua ntej koj tawm dag zog, rau lub zog yam tsis ntxiv ntau calories, ua kom muaj kev cuam tshuam.

Yuav noj dab tsi ua ntej kev kawm kom nce cov leeg nqaij (hypertrophy)

Cov carbohydrates yooj yim tau qeeb qeeb los ntawm lub cev, muab cov khoom siv tas mus li. Koj tuaj yeem noj cov carbohydrates yooj yim los ntawm kev noj mov xim av, nplej zom thiab qhob cij, qos yaj ywm qab zib, chickpeas thiab qos yaj ywm, thiab lwm yam.

Koj tseem tuaj yeem noj zaub mov ua ntej kev cob qhia uas nce qib testosterone, uas yog qhov tseem ceeb heev rau cov ntshav siab, xws li txiv ntseej, txiv ntseej, zaub paj thiab zaub, piv txwv li, lossis ntxiv testosterone nrog cov khoom lag luam zoo li ZMA, Maca Peruvian, Feno Greek, Somatodrol, Provacyl thiab Pro Testosterone, ntawm lwm tus.

Pre-workout co co daim ntawv qhia

Cov tshuaj ntxiv muag hauv khw muag tshuaj thiab tsev tshwj xeeb feem ntau kim, thiab txawm hais tias muaj coob tus neeg siv lawv los txhim kho cov txiaj ntsig ntawm kev qhia, yog tias koj tsis xav haus cov khoom no, koj tuaj yeem ua rau koj tus kheej co hauv tsev thiab haus nws ua ntej kev kawm:

Cov khoom xyaw:

  • 1 khob dej (250 ml)
  • 100 g ntawm ci qos yaj ywm
  • 20g vaj
  • 1 lub txiv tsawb nyiaj

Txoj kev ua:

  • Yeej cov qos yaj ywm qab zib nrog dej hauv rab rab kom txog thaum tus
  • Ntxiv cov txiv tsawb hauv daim (slices) thiab ntaus me ntsis ntxiv
  • ntxiv cov oats

Koj tuaj yeem ntxiv cov protein whey lossis cov hmoov protein, lossis maltodextrin (hmoov lossis gel), uas yog cov carbohydrates yooj yim.

Cov lus qhia no yog qhov dav thiab tsis tuaj yeem pab koj lossis tsis tsim cov txiaj ntsig xav tau, vim tias txhua qhov ntxiv los yog noj zaub mov yuav tsum raug pom zoo raws li kev kho lub cev, qhov siab, poj niam txiv neej, qhov hnyav, hnub nyoog, kev cai tswj hwm lub cev thiab kev qhia lub hom phiaj ntawm txhua tus, thiab yog li ntawd, koj yuav tsum nrhiav tus kws noj zaub mov lossis kws tshaj lij tshwj xeeb kom paub tias yuav noj dab tsi ua ntej kev qhia thiab ua kom tiav koj cov txiaj ntsig, txawm lawv yuav yog dab tsi.

Saib cov vis dis aus no kom paub ntau ntxiv thiab nyob twj ywm:

Cov kab lus no puas pab tau koj? Qhia peb ntawm no hauv cov lus!

Sau ntawv cia

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