Ib txoj hauv kev yooj yim kom poob phaus, uas ntau tus tsis tau xav txog

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Kev noj zaub mov, tshuaj, kev kawm video … Tab sis qhov tseeb, nws yooj yim kom poob phaus yog tias koj paub yuav ua li cas. Kuv tau tshem ntawm 29 kg thiab ua nws tsis muaj dag zog txhua. Kuv paub qhov kuv hais txog. Nyob rau hauv tsab xov xwm no kuv yuav qhia ib qho ntawm kuv secrets.

Txog kuv tus kheej

Yog, 8 xyoo dhau los kuv rog dua.

Sab laug Kuv muaj 20 xyoo, hnyav 99 kg nrog qhov siab ntawm 173 cm. Ntawm sab xis - kuv hnub no, 29 kg sib dua.

Kuv nyuam qhuav pom tsawg kawg ib daim duab uas kuv nyob "ntawm lub ncov". Kuv sim zam lub koob yees duab ces. Kuv xav tias ntau tus txiv neej rog yuav nkag siab kuv tam sim no.

Kuv sau tag nrho cov no los qhia: Kuv paub tias nws zoo li rog.

Tib txoj kev kom poob rog

Koj puas paub tias tsuas muaj ib txoj hauv kev kom poob rog? Nws tsuas tuaj yeem hlawv nrog lub cev ua haujlwm. Tsis muaj lwm txoj kev.

Txhua tus neeg uas rub ib yam dab tsi ntawm lawv tus kheej, da dej da dej, haus cov tshuaj diuretics, laxatives, lossis tsuas yog tshaib plab yog qhov ua tsis tiav.

90% ntawm tag nrho peb cov rog yog "hlawv" nyob rau hauv cov leeg nqaij nyob rau hauv lub xub ntiag ntawm oxygen. Qhov no yuav tsum tau to taub kom tsis txhob tsim illusions txog tom ntej no super noj. Koj yuav tsum nqa koj lub ntsiab lus thib tsib thiab txav mus rau txhua qhov kev sib koom tes. Txhua hnub.

"Koj yuav tsum txav mus los kom poob phaus" - yog qhov tseeb? Rau ntau, tsis muaj.

Taug kev?

- Taug kev? Tsis yog, tiag, taug kev?!

-Aha!

- Kab lus yog qhov ruam mus rau qhov tsis tuaj yeem, lossis tsis paub! Kuv khiav thaum sawv ntxov, ua luam dej, mus rau lub gym, thiab qhov ntawd tsis pab, tab sis nws tsuas yog taug kev xwb?

Kuv pom zoo, "taug kev" tsis zoo mloog. Qhov no ntau npaum li cas koj yuav tsum tau stride?

Tab sis kuv tau tshem ntawm kev tsis ntseeg tom qab nyeem phau ntawv Dr. Kovalkov "Kev yeej dhau qhov hnyav". Tus sau tau sib cav tias kev taug kev yog ib qho tseem ceeb ntawm kev poob phaus.

Txhua yam tuaj yeem lees paub, tab sis kuv lub neej tau lees paub qhov no thiab.

Tus kws kho mob xav

Hauv qab no kuv yuav muab ob peb nqe lus los ntawm phau ntawv “Technique of Dr. Kovalkov. Kev yeej dhau qhov hnyav”.

90% ntawm tag nrho cov rog nyob rau hauv lub cev yog oxidized los yog hlawv nyob rau hauv cov leeg nqaij nyob rau hauv lub xub ntiag ntawm ntau oxygen. Ntxiv mus, xws li oxidation rog tuaj yeem tshwm sim ob leeg hauv cov leeg ua haujlwm thiab hauv cov leeg nqaij thaum so, tab sis hauv cov leeg ua haujlwm, cov rog oxidation nce ntau zaus.

Nrog kev txwv tsis pub txav mus los thiab kev ua si lub cev, lub peev xwm ntawm cov nqaij ntshiv kom oxidize rog yog txo qis.

Qhov no tau lees paub los ntawm cov kws tshawb fawb ntawm University of Michigan, uas pom tias kev tawm dag zog ib txwm ua kom muaj peev xwm ntawm cov leeg nqaij los ua cov rog rog. Qhov ntau koj txav mus, qhov ntau zog koj lub cev tsim muaj peev xwm hlawv rog. Ntawd yog, cov neeg tau txais kev cob qhia muaj peev xwm oxidize feem pua ntawm cov fatty acids dawb txawm tias muaj kev taug kev ib txwm muaj.

Cov neeg uas tsis tau siv los ua aerobic ce tsis tu ncua muaj peev xwm ua kom muaj roj fatty acids dua li oxidize lawv. Yog li ntawd, ib feem tseem ceeb ntawm cov rog tau hloov mus rau hauv triglycerides thiab rov ua rau cov rog subcutaneous. Ntau cov kev tshawb fawb kuj tau qhia tias feem ntau ntawm cov qeeb fibers (muaj peev xwm tau txais lub zog los ntawm cov roj oxidation) yog cov concentrated nyob rau hauv cov leeg loj ntawm ob txhais ceg.

Cov lus xaus qhia nws tus kheej: koj tuaj yeem yoj koj txhais tes rau ntau teev hauv chav kawm aerobics thiab tsis poob me ntsis, tab sis koj tuaj yeem taug kev hauv txoj kev txhua hnub, thiab cov rog yuav yaj ua ntej koj ob lub qhov muag. Qhov no yog qhov laj thawj heev! Koj puas pom zoo?

Ib txoj kev tshawb fawb los ntawm Loughborough University hauv UK pom tias tsuas yog ib teev ntawm kev taug kev nrawm nrawm tau hloov pauv qib ntawm ob txoj kev noj qab haus huv-tswj cov tshuaj hormones, ghrelin thiab YY peptide. Ghrelin yog ib yam tshuaj uas txhawb kev qab los noj mov. Peptide YY, ntawm qhov tsis sib xws, txo nws: nws yog tsim nyob rau hauv txoj hnyuv thiab, nkag mus rau hauv lub hlwb nrog cov ntshav, suppresses qhov chaw ntawm kev tshaib kev nqhis. Nws muab tawm tias tom qab ib teev ntawm kev cob qhia ntawm lub treadmill, qib ntawm ghrelin hauv cov ntshav poob qis, thiab qib ntawm YY peptide nce. Tag nrho ua ke ua rau txo qis qab los noj mov! Ntawd yog, thaum koj ua aerobic ce, koj tsis xav noj.

Kev cob qhia lub zog tau ua haujlwm tib yam, tab sis tsawg dua, vim nws tsuas cuam tshuam ib qho ntawm cov tshuaj hormones no. Nws txo cov ntsiab lus ghrelin, thaum YY peptide tseem nyob rau tib theem. Kev qab los noj mov poob rau lub sijhawm luv luv, tab sis cov txiaj ntsig tau sau tseg los ntawm txhua tus neeg ncaws pob. Tom qab ib lub treadmill, nws kav ntev li ib teev, thiab tom qab lub zog kev cob qhia - ib nrab li ntau.

Thaum lub sijhawm ua haujlwm hnyav, carbohydrates tau noj hauv cov leeg, thiab tsim los ntawm cov khoom (acetone, lactic acid) thaiv cov txheej txheem ntawm cov roj oxidation. Cov nqaij ntshiv tom qab xws li loads ntau kuj inhibits lawv. Thiab yog dab tsi tseem ceeb heev, xws li kev cob qhia dramatically tsub kom lub qab los noj mov.

Cov kws tshawb fawb los ntawm Aristotle University (Thessaloniki, Tim Nkij teb chaws) tau ua pov thawj tias taug kev ntsiag to pab koj poob phaus zoo dua li khiav ceev! Tau 3 lub hlis, lawv ua raws ob pawg poj niam. Qee tus tau taug kev, lwm tus tau khiav. Cov load tau xam kom txhua tus poob 370 kilocalories ib zaug. Yog li ntawd, txhua tus tswv cuab ntawm thawj pab pawg poob qhov nruab nrab ntawm 3 kg, thiab qhov thib ob - tsawg dua ob. Raws li cov kws tshawb fawb piav qhia qhov tshwm sim no: "Cov poj niam uas siv zog noj ntau dua thiab siv lawv lub sijhawm dawb los ua haujlwm." Lawv nkees.

Cov kab hauv qab no yog qhov yooj yim: cov rog ntau yuav raug hlawv yog tias koj tawm dag zog tsis tu ncua, tab sis nyob rau hauv kev pom zoo - tsis muaj ua tsis taus pa luv, ib puas tawm hws thiab ua phem rau koj tus kheej. Kev taug kev ib txwm yog qhov zoo tagnrho hauv qhov kev nkag siab no. Qhov koj twb ua txhua hnub ntawm koj txoj kev mus ua haujlwm lossis mus rau tom khw. Tau kawg, rau ib teev ntawm kev taug kev koj yuav siv zog tsawg dua thaum lub sijhawm ua haujlwm tib lub sijhawm, tab sis nws yog rog uas yuav hlawv tib lub sijhawm, vim nws muab lub zog thaum nruab nrab thiab qis qis.

Thiab txawm hais tias nyob rau tib lub sij hawm koj poob tsuas yog plaub caug grams, ib tug xov tooj ntawm cov txheej txheem tseem ceeb yuav tshwm sim nyob rau tib lub sij hawm:

• metabolism yuav hloov mus rau kev noj rog: kev ua haujlwm ntawm cov tshuaj hormones tshwj xeeb (adrenaline thiab norepinephrine) tau qhib;
• mus ob peb vas yuav txhim kho, cov leeg nqaij yuav nce, vim hais tias lub zog yuav siv nyob rau hauv ib hnub;
• qhov xav tau rau cov chocolates thiab tag nrho cov zaub mov noj yuav txo qis. Lub craving rau tas mus li khoom noj txom ncauj thiab hearty noj hmo yuav maj mam ploj mus.

Xav txog koj tus kheej: roj yuav hlawv thaum lub sij hawm kev cob qhia thiab yuav tau noj rau lub sij hawm ntev tom qab nws. Yog li ntawd, koj yuav noj tsawg dua - cov txiaj ntsig tau pom tseeb heev!

Qhov ntau "diaphoretic" lub load uas ib tug neeg txiav txim siab poob phaus, qhov tsawg dua txoj kev vam meej.

"Ib tug neeg caij tsheb kauj vab ntawm Tour de France pib hlawv rog hauv tsib feeb xwb. Rau ib tug neeg zoo tib yam hauv kev cob qhia - tsis pub dhau kaum tsib feeb tom qab. Tab sis qhov no yog muab hais tias nws taug kev, pedals lossis ua aerobics ntawm qhov nruab nrab pace. Nyob rau hauv ib qho txawv txawv load, tus neeg khiav dej num uas tsis tau txais kev cob qhia feem ntau yog cov carbohydrates. Thiab sai li sai tau thaum lub zog carbohydrate khiav tawm, nws tsuas yog tawg tsis muaj zog. Nws raug nres los ntawm kev ua tsis taus pa luv, mob nqaij, qhov kev xav "Qhov ntawd yog nws, Kuv tsis tuaj yeem noj nws ntxiv lawm!" Thiab nws yeej tsis tuaj yeem: cov leeg tseem tsis tau kawm kom rho tawm lub zog los ntawm cov rog ntawm tus nqi zoo li no. Thiab lawv siv cov carbohydrates tsis muaj txiaj ntsig - tsis hlawv cov piam thaj molecules, tab sis tsuas yog rhuav tshem lawv. Nyob rau hauv cov ntaub ntawv no, ntau tsawg zog yog tso tawm. Yog vim li ntawd tus neeg tsis tau txais kev cob qhia tsis tuaj yeem khiav thiab ua luam dej rau ib teev ua ke yam tsis tau nres. Nws tsuas tsis muaj qhov twg los siv zog rau qhov no."

Andrey Voronov tus kws kho mob ntawm Biological Sciences, physiologist

Qhov tshwm sim ntawm kev ua phem rau nws tus kheej yog kev qaug zog heev, yuam kom tag nrho cov hnub siv nyob rau hauv txoj hauj lwm kab rov tav. Kev noj qab haus huv nce: thaum carbohydrates hlawv, cov ntshav qab zib poob qis, thiab lub cev xav tau zaub mov.

Raws li qhov tshwm sim, qhov kev xav tsis zoo tshwm sim: "Thiab yog vim li cas kuv tsim txom kuv tus kheej li ntawd, tsis muaj qhov taw tes li cas!"

Kev cob qhia hnyav tsis tsuas yog tsis pab koj poob phaus, tab sis, ntawm qhov tsis sib xws, cuam tshuam nrog cov txheej txheem no. Yog tias koj lub plawv dhia tawm ntawm qhov ntsuas thiab koj tsis ua pa, ces koj hla qhov pib aerobic (tsis txhob hlawv rog) thiab lub cev pib ua haujlwm hauv thaj chaw anaerobic ("noj" nqaij).

Xav txog lub brazier thiab embers. Yog tias koj npog lawv nrog ib daim ntaub thaiv, thaiv cov pa oxygen, cov coals yuav luag tawm mus, tab sis yog tias koj kiv cua lawv, cov nplaim taws yuav tshwm sim. Raws nraim tib cov txheej txheem yog tshwm sim thaum taug kev. Tom qab tag nrho, txhua yam combustion yog cov txheej txheem oxidation, thiab, raws li txoj cai ntawm chemistry, nws tsuas tuaj yeem tshwm sim nyob rau hauv lub xub ntiag ntawm oxygen.

Yog li ntawd, ib qho kev tawm dag zog lub cev yuav tsum tau ua nyob rau hauv cov huab cua ntshiab los yog nyob rau hauv ib qho chaw zoo-ventilated, saib xyuas koj ua pa tsis tu ncua. Oxygen yog xav tau los hlawv roj, thiab yuav tsum muaj ntau ntawm nws nyob rau hauv ib puag ncig huab cua!

Ib qho ntawm cov leeg loj tshaj plaws hauv tib neeg lub cev yog cov leeg nqaij. Thaum lub sijhawm ua haujlwm, lawv siv lub zog siab tshaj plaws thiab tib lub sijhawm lawv maj mam nkees. Oddly txaus, cov leeg no feem ntau tsim nyob rau hauv cov neeg rog, vim hais tias lawv yuav tsum nqa kaum ob phaus ntxiv txhua hnub. Yog li siv nws! Siv koj ob txhais ceg kom puv.

Nws yooj yim pib taug kev

Txhua YY peptides thiab triglycerides yog qhov zoo, tau kawg, tab sis kuv kuj xav qhia hauv kuv tus kheej cov lus vim li cas taug kev txias.

Saib: nws yooj yim pib taug kev. Koj taug kev, ua pa cua - lub cev tsuas yog tsis kam lees tias nws yog kev ua kis las. Tab sis txhua tus neeg rog paub tias nws nyuaj npaum li cas los yuam koj tus kheej kom sawv ntxov rau kev khiav! Lub cev ntxhi: "Tsis txhob sawv … Tsis txhob khiav … Hla …"

Qhov no tsis yog hais txog kev taug kev. Zoo siab rau sawv daws taug kev. Thiab yooj yim: sawv thiab mus. Tsis xav tau daim ntawv tshwj xeeb lossis cov khoom muag. Dawb dua. Thiab pes tsawg daim ntawv thov rau lub chaw qoj ib ce lossis lub pas dej da dej hnub no?

Kev txaj muag thaum ua si

Tau kawg, nws yog qhov zoo rau kev khiav thaum koj zoo nraug thiab haum. Txhua tus saib koj nrog kev pom zoo thiab khib. Cov niam txiv hais rau lawv cov menyuam tias: "Saib seb, tus txiv ntxawm zoo li cas, nws khiav, ua si."

Yuav ua li cas yog ib tug txiv neej rog khiav?

Giggle! Lawv taw tes rau ntawm nws thiab hais lus tso dag xws li "Tswj khiav mus rau lub qhov dej."

Daim duab no tam sim ntawd tshwm nyob rau hauv lub taub hau ntawm ib tug tag nrho cov neeg:

Koj puas tau pom cov ntxhais hluas rog hauv lub pas dej? Tsis muaj? Thiab yog vim li cas? Lawv xav tau. Thiab vim qhov kawg uas lawv xav tau yog nthuav tawm tag nrho lawv cov quav rau pej xeem.

Thiab ntawm no peb rov pom qhov zoo nkauj ntawm kev taug kev. Koj taug kev ntawm txoj kev taug kev, tsis muaj leej twg pom koj. Koj mus qhov twg? Leej twg tu? Tej zaum mus ua hauj lwm los yog mus rau tom khw. Koj ua kis las, tab sis tsis muaj leej twg pom nws.

Nov yog yam koj xav tau!

Tsis raug mob

Lub neej hacker yog qhov chaw muaj ntau tus neeg khiav dej num nyob. Kuv tus kheej yog tus kiv cua loj ntawm qhov kev ua si nawv no.

Tab sis kev khiav tsis yog rau txhua tus. Tam sim no kuv txawm muab tso tawm ntawm lub voj voog txhua yam uas tus kws kho mob sau saum toj no.

Yog tias koj muaj 30 lossis ntau dua phaus hnyav, khiav yog qhov nyuaj thiab txaus ntshai. Txhua lub cev lub cev pib ua haujlwm nyob rau hauv kev ntxhov siab loj heev. Kev raug mob lossis kev mob nkeeg yog qhov yuav tsum tau zam.

Kuv muaj plaub tug phooj ywg uas hnyav hnyav heev. Tag nrho cov ntawm lawv yog me ntsis preoccupied nrog qhov no thiab qee zaum ua rau lub siab xav mus rau hauv kev ua si. Lawv xaiv? Khiav, ntaus pob tesniv thiab ncaws pob.

Yog li ntawd, ob leeg tau txais kev raug mob ntawm lub hauv caug hnyav (ib qho yuav tsum tau nruab qee cov qauv hlau) thiab yuav tsis muaj peev xwm ua si ncaws pob ua si dua. Qhov thib peb muaj ib yam teeb meem tam sim no. Vam tias txhua yam ua haujlwm tawm.

Qhov no tsis yog coincidence. Koj tsis tuaj yeem coj nws thiab pib xyaum ua haujlwm. Yog li ntawd, txhua zaus kuv rov hais dua rau kuv tus phooj ywg rog thib plaub: "Seryoga, koj tsis xav tau ntaus pob tesniv. Tshem tawm yam tsawg kawg 20 kg. Tua koj lub hauv caug." Puas yog nws mloog kuv …

Thiab taug kev yog tsis muaj qhov tsis zoo no.

Leej twg tuaj yeem ua tau: cov neeg ntawm txhua lub hnub nyoog, nrog rau kev rog rog. Cia nws maj mam, cia nws limp.

Taug kev yog qhov kev ua si zoo tshaj plaws rau tus txiv neej rog-minded. Nws yuav yooj yim heev rau koj los kho cov load los ntawm kev ua kom qeeb lossis nce nrawm. Muaj hnub kuv taug kev 8 teev. Thiab koj paub dab tsi? Hnub tom qab kuv xav tias zoo li "dab". Tsis muaj dab tsi mob.

Kev cuam tshuam rau kev qab los noj mov

Tom qab aggressive lub cev ua si - wolfish qab los. Thiab tus neeg pib gorge rau txhua yam uas nws pov tseg. Nrog kev taug kev, kuv tsis saib qhov no (thiab tus kws kho mob pom zoo).

“Kuv tsis muaj sijhawm taug kev”

“Kuv yog ib tug neeg ua haujlwm, kuv muaj ob tug menyuam, kuv yuav tau sijhawm ntau npaum li cas los? Nws yooj yim dua rau kuv sawv ntxov, thaum sawv daws tsaug zog, thiab khiav ob peb lub voj voog ncig lub chaw ntau pob. Cia cov neeg so haujlwm uas muaj sij hawm txaus mus taug kev."

Nyiam kev tawm tsam - tsis muaj sijhawm vim kev ua haujlwm.

Tab sis kev taug kev muaj ib qho txiaj ntsig zoo dua lwm yam kev ua si: koj tuaj yeem ua haujlwm tib lub sijhawm!

Kuv ua tiav txog 20% ntawm tag nrho cov haujlwm ntawm kev mus. Tsis ntev los no kuv tau sau txog qhov no hauv kev nthuav dav ntawm no, kuv yuav tsis rov hais dua kuv tus kheej. Yog li, tsis muaj dab tsi yuav los ntawm qhov kev lag luam no yog tias nws tsis tau muaj sijhawm los ua haujlwm thaum taug kev. Los ntawm txoj kev, kab lus no yog sau li ntawd.

Kev noj zaub mov zoo

Nws yog naive xav tias tsuas yog taug kev yuav rub lub "hippopotamus" tawm ntawm nws "swamp". Yog tias koj tsis xyuam xim rau koj cov zaub mov, tsis muaj dab tsi los ntawm nws. Tus kheej, kuv tsis yog tus txhawb nqa ntawm ib qho kev taw qhia xws li kev noj zaub mov nyoos, noj zaub mov lossis noj zaub mov cais. Kuv xav tias txhua qhov system tsim nyog uas sib npaug yuav ua:

• rau cov protein, rog thiab carbohydrates;
• vitamins thiab minerals;
• qhov ntim ntawm cov dej thiab cov nroj tsuag fiber ntau;
• lub sijhawm noj thiab tus nqi ntawm cov khoom noj.

Kuv qhia koj kom hla txhua yam kev noj haus, uas tsuas yog ib qho piv txwv ntawm kev noj zaub mov tsis zoo. Lawv tsuas tuaj yeem ua rau muaj kev cuam tshuam ib ntus lossis muaj kev cuam tshuam rau koj txoj kev noj qab haus huv.

Ntau phau ntawv tau sau txog kev noj zaub mov kom raug, tsuas yog ob peb tus neeg nyeem lawv. Txhua tus xav tau ib qho qauv. Piv txwv li, "cov zaub mov liab tau noj rau hnub, thiab zaub mov ntsuab rau hnub khib."

Summing txog

suav nrog lub teeb ua haujlwm hauv koj lub sijhawm txhua hnub.

Cia qee qhov haujlwm, zoo li kuv, thaum taug kev. Los yog taug kev xwb. Tau ib tug dev.

Cov dej num no tsim nyog rau txhua tus. Ob leeg tuab thiab tuab heev. Ob tug hluas thiab laus.

Taug kev ntsiag to yuav tshem tawm kilogram tom qab kilogram ntawm koj, txog thaum tom qab koj pom koj tus kheej slim, haum thiab kis las.

Zoo, kuv puas tau ntseeg koj? Tsis muaj? Dab tsi nres koj?

Kuv tos ntsoov rau koj cov lus. Sau!