2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58
Puas yog barbell yog qhov nyiam ntawm cov tub ntxhais hluas? Oh zoo. Saib ntawm koj txhais tes. Nws muaj 10% ntawm tag nrho koj cov leeg nqaij. Tam sim no xav txog tias tag nrho cov leeg ntawm caj npab tau ploj mus. Muaj cov pob txha tshuav, uas daim tawv nqaij dai, thiab tsis muaj dab tsi ntxiv. Qhov no yog raws nraim li cas cov leeg nqaij ib tug txiv neej poob los ntawm 24 mus rau 50 xyoo. Thiab thaum muaj hnub nyoog 60 xyoo, tib tus lej. Tom qab taug kev ib lub hlis twg ntawm ib puas xyoo, ib tug txiv neej pib poob qhov nruab nrab ntawm 1% ntawm cov leeg nqaij txhua xyoo.
Qhov tseeb zoo: qhov no tsuas yog tshwm sim thaum tus txiv neej tsis muaj dab tsi los khaws nws cov leeg.
Nrog rau kev tshem tawm ntawm cov leeg, pob txha, pob qij txha, thiab txha nraub qaum tsis muaj zog. Kev pheej hmoo ntawm ntshav qab zib, mob plawv thiab lwm yam kab mob nce ntxiv. Tsis muaj kev cuam tshuam rau kev ua kis las ncaws pob txawm tias thaum muaj hnub nyoog 90 xyoo, yog tias ua ntej koj pheej tsim ib qho tseem ceeb ntawm lub cev - tiv thaiv kev laus. Kev ua kis las muaj zog yog hais txog kev tiv thaiv kev laus. Kev nqa qhov hnyav yog lub cim ntuj thiab muaj zog tshaj plaws rau lub cev tsis txhob poob, tab sis yog tsim kom muaj cov leeg nqaij. Qhov kev xav no yog qhia los ntawm cov kws kho mob ntawm kev tshawb fawb txog kev kho mob, thiab peb tsis muaj cai los sib cav nrog lawv.
Nws yog qhov zoo rau koj kev noj qab haus huv
Kev tshawb fawb ntawm University of Michigan tau qhia ib qho yooj yim kom meej meej. Peb qhov kev tawm dag zog hauv ib lub lis piam rau ob lub hlis - thiab koj cov ntshav siab poob los ntawm yim lub ntsiab lus. Thaum muaj hnub nyoog, qhov no txhais tau tias rho tawm 40% rau qhov yuav muaj mob stroke.
Nws txhawb cov pob txha
Nrog hnub nyoog, cov pob txha ntawm ib tug txiv neej poob loj, thiab, raws li, lub zog. Nyob rau ntawm ib kis, qhov no tuaj yeem ua rau pob txha ntawm lub duav lossis kev puas tsuaj rau tus txha nraub qaum. Mayo Clinic txheeb cais qhia cov ntaub ntawv ceeb toom: 30% ntawm cov txiv neej laus tuag hauv ib xyoos tom qab pob txha pob txha. Kev qaug zog ntawm tus txha caj qaum ua rau peb zoo li Quasimodo ntawm lub xyoo pua 21st. Kev tshawb fawb luam tawm nyob rau hauv Phau ntawv Journal of Applied Physiology qhia txog 3.8% nce hauv femur lub zog tom qab 16 lub lis piam ntawm kev cob qhia lub zog. Nyob rau tib lub sijhawm, cov ntshav cov ntsiab lus ntawm osteocalcin, ib qho cim uas hais txog kev loj hlob ntawm cov pob txha, nce 19%.
Nws tsis cia koj rog
Txhua kilogram ntawm cov nqaij poob yog hloov los ntawm ib kilogram rog. Thaum tsis muaj kev cob qhia lub zog, koj qhov hnyav yuav tsis hloov, thiab qhov ntim thiab flabbiness ntawm daim tawv nqaij yuav nce ntxiv, vim cov ntaub so ntswg adipose yog 18% ntau voluminous dua li cov leeg nqaij.
Nws ua kom yooj
Los ntawm 30 mus rau 70 xyoo, ib tug txiv neej cov pob qij txha tuaj yeem poob 20 mus rau 50% ntawm lawv qhov yooj. Tib 16 lub lis piam ntawm kev cob qhia nrog peb zaug hauv ib lub lis piam ua kom lub duav thiab lub xub pwg hloov tau los ntawm 30%.
Nws txo qhov mob ntawm cov carbohydrates ceev
Thaum peb noj cov zaub mov uas muaj carbohydrates ceev, peb cov insulin nce. Qhov teeb meem yog tias insulin siab nws tus kheej ua rau mob ntshav qab zib thiab mob plawv. Lub Tsev Kawm Ntawv Qib Siab Massachusetts tau ua txoj kev tshawb fawb uas cov txiv neej uas tau ntxiv tsuas yog ob qho kev qhia lub zog hauv ib lub lis piam rau kev ua haujlwm aerobic muaj 25% qis dua insulin tom qab noj mov ceev-carb dua li cov uas tsuas yog xyaum aerobic.
Nws tseem siv tau
Cov leeg yog tsim los ntawm cov fibers ceev thiab qeeb. Cov ceev ceev yog tawg. Slow - endurance nrog ntau repetitions. Interestingly, nrog kev poob ntawm cov leeg nqaij, tus naj npawb ntawm cov fibers qeeb yog txo los ntawm 25%, thiab ceev - los ntawm ntau npaum li 50%. Qhov no yog ib qho tseem ceeb, vim hais tias txhua txhua xyoo peb poob qhov tseeb ntawm peb lub zog thiab lub zog, uas ua rau muaj zog ua haujlwm ntau dua thiab nyuaj.
Nws accelerates cov metabolism
Tsis pub dhau ib teev tom qab kev cob qhia, cov calories uas tau siv yog siv los kho lub zog reserves hauv cov leeg. Txhawm rau kom meej meej, lub sijhawm no, 73% calorie ntau ntau yuav mus rau qhov ua tau zoo, thiab tsis yog rau sab. Tsuas yog ob qho kev tawm dag zog ib lub lim tiam rau 18 lub lis piam, thiab koj yuav poob 11 kilograms ntawm cov rog yam tsis hloov koj cov zaub mov, yog tias koj lub cev hnyav tau ruaj khov ua ntej.
Nws txhim kho koj lub siab
Xyoo 2004, University of Alabama pom tias cov txiv neej laus tom qab rau lub hlis ntawm kev cob qhia lub zog, uas suav nrog peb qhov kev tawm dag zog hauv ib lub lis piam, tsis tshua muaj kev ntxhov siab, tsis muaj kev ntxhov siab ntau zaus, tsis xav npau taws, thiab lawv lub siab xav tau zoo dua. Lub tshuab ntawm cov nyhuv ntawm kev cob qhia lub zog ntawm lub siab tseem tsis tau kawm, tab sis muaj cov lus piav qhia tag nrho. Thaum koj ua rau koj lub cev 10 xyoo yau, poob 1.5 kilograms ntawm cov rog thiab nce 2 kilograms ntawm cov leeg, ua kom koj lub zog tag nrho los ntawm 42%, koj yuav ua li cas rau lub siab zoo.
Thiab thaum kawg.
Kawm tau? Qhov no yog Mel Gibson ua ntej tua The Expendables 3. Nws muaj 57 xyoo nyob rau hauv daim duab. Koj xav ua dab tsi ntawm 57? Npaj rau lub gym.
Pom zoo:
Txhua yam rau tus txiv neej: ntsiav tshuaj, soundbar thiab hluav taws xob ntsia hlau
Ntsiav tshuaj, soundbar, hluav taws xob ntswj ntsia hlau thiab lwm yam nthuav thiab pab tau gadgets, accessories, cov cuab yeej uas peb nrhiav tau rau koj nyob rau hauv ib lub lim tiam
5 lub laj thawj vim li cas cov ntxhais yuav tsum rub hlau hauv lub gym
Hauv tsab xov xwm no, peb yuav qhia rau koj tias vim li cas cov ntxhais yuav tsum rub cov hlau thiab vim li cas kev tawm dag zog nrog lub barbell yuav tsis tig ib tug poj niam uas tsis muaj zog rau hauv Hulk
Koj tus kheej tus txiv neej hlau: Yuav ua li cas khaws daim ntawv teev npe thiab ua cov ntawv xeem
Peb twb tau tsim ib lub tswv yim kev cob qhia txhua xyoo rau tus txiv neej hlau tiag. Txhua hnub kev cob qhia hauv Lub Sijhawm Kev Npaj tau txheeb xyuas kom meej. Tab sis koj thiab kuv paub tias txhua txoj kev npaj tsis zoo tag nrho. Ntxiv mus, txhua txoj kev npaj yuav tsum tau hloov kho tas li.
Koj tus kheej tus txiv neej hlau: Yuav ua li cas rau nws tus kheej kos ib qho kev npaj txhua xyoo los npaj rau IRONMAN
Qhov kev txiav txim tuaj spontaneously. Kuv nyuam qhuav tau hloov qee yam hauv kuv lub neej. Tsis txhob hloov tab sis twv koj tus kheej. Kuv paub dab tsi txog triathlon thiab IRONMAN tshwj xeeb? Nyob ntawd koj yuav tsum ua luam dej, caij tsheb kauj vab thiab khiav.
Yuav tu cov khoom ua si li cas: lub neej hacks txhua tus niam txiv yuav tsum paub
Mos, yas, hluav taws xob - peb nrhiav kev saib xyuas cov khoom ua si ua los ntawm cov khoom sib txawv, suav nrog cov khoom siv hluav taws xob