Cov ntsiab lus tseem ceeb ntawm kev cob qhia, uas yog lub sijhawm los hloov kho

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

Nqa qhov hnyav hnyav rau cov leeg nqaij, noj cov protein ntau li ntau tau thiab khiav ntawm lub plab khoob kom hlawv roj kom zoo - cov no thiab lwm yam kev cob qhia classic no tau ruaj khov hauv lub siab ntawm cov neeg ncaws pob. Qee cov lus no muaj tseeb, tab sis nws yog lub sijhawm los hloov peb txoj kev xav ntawm ib yam dab tsi.

Hauv kev ua kis las tshuaj, biomechanics thiab lwm yam kev tshawb fawb, kev tshawb pom tshiab tsis tu ncua tshwm sim uas hloov pauv kev pom ntawm ntau yam ntawm kev cob qhia. Raws li txoj cai, lawv tsis refute cov ntaub ntawv yav dhau los tau ntawm qee yam teeb meem, tab sis tsuas yog ntxiv rau lawv.

Thesis 1. Qhov hnyav dua, cov leeg yuav loj dua

Skeletal nqaij sai yoog mus rau sab nraud stimuli, thiab kev hloov hauv load yog qhov zoo tshaj plaws catalyst rau nws txoj kev loj hlob. Cov txheej txheem classic rau kev nce cov leeg nqaij tau ntev tau txiav txim siab (thiab tseem suav tias yog) ua haujlwm nrog qhov hnyav hnyav - txog 60% ntawm qhov hnyav tshaj plaws uas tus neeg ncaws pob tuaj yeem ua ib qho rov ua dua.

Lwm qhov kev xaiv yog ua haujlwm nrog qhov hnyav li ntawm 80 txog 95% ntawm koj qhov hnyav tshaj plaws hauv ib qho kev rov ua dua.

Cov kev tshawb fawb tsis ntev los no tau pom tias siv qhov hnyav li ntawm 30% ntawm qhov siab tshaj plaws hauv ib tus neeg sawv cev tuaj yeem ua tau zoo hauv kev txhawb nqa cov leeg nqaij zoo li yav dhau los, yog tias qhov kev tawm dag zog ua tiav kom txog thaum ua tsis tiav, uas yog, txog thaum koj tsis tuaj yeem ua yam tsawg kawg ib zaug. ntau dua.

Cov kws tshawb fawb sib cav hais tias tom qab ntim kev cob qhia nrog qhov hnyav me me, lub cev tswj kom tsim cov protein ntau dua tom qab ob peb rov ua dua nrog qhov hnyav hnyav.

Muaj ntau ntau txoj cai uas yuav tso cai rau koj ua haujlwm zoo nrog qhov hnyav me me:

• Xav txog tag nrho qhov hnyav nqa hauv txhua qhov kev tawm dag zog hauv ib qho kev tawm dag zog - nws yuav tsum tsis pub tsawg tshaj li lub zog classic.
• Ua kom pom tseeb ntawm cov leeg nqaij.
• Siv cov txheej txheem kev cob qhia hnyav xws li poob poob, ib feem ntawm kev txav, thiab yuam reps.
• Noj kom zoo, siv cov khoom pub nitrogen kom zoo dua cov ntshav saturation thiab lwm yam kev ua kis las.

Tso zis

Lub tswv yim tseem ceeb yog tsis txhob tso tseg kev cob qhia lub zog tag nrho: kev ua haujlwm ntau dua nrog qhov hnyav qis tuaj yeem yog lwm txoj hauv kev zoo, txij li lawv tsim cov leeg zoo ib yam.

Thesis 2. Muaj "qhov rais anabolic" uas yuav tsum tau kaw tam sim ntawd tom qab kev cob qhia

Muaj ntau ntau tham txog kev noj cov protein lossis protein-carbohydrate co tom qab kev tawm dag zog uas nws tau dhau los ua txoj cai tsis hais rau cov neeg ncaws pob. Txawm li cas los xij, kev tshawb fawb tsis ntev los no qhia tias "qhov rais anabolic" zoo li "lub rooj vag anabolic."

Cov kws qhia feem ntau hais tias "qhov rais" yuav tsum raug kaw tsis pub dhau ib teev tom qab kev cob qhia. Nyob rau tib lub sijhawm, tus nqi ntawm cov leeg nqaij protein synthesis tsis hloov yog tias koj noj peb teev tom qab kev tawm dag zog. Kuj tseem muaj kev tshawb fawb qhia tias noj cov protein sib xyaw thaum sawv ntxov thiab yav tsaus ntuj ntawm cov hnub ua haujlwm muaj txiaj ntsig zoo ib yam li haus dej shakes tam sim ntawd tom qab kev tawm dag zog.

Tso zis

Kev haus cov protein co tom qab kev tawm dag zog yog ib qho kev lom zem thiab kev lom zem, tab sis qhov tseem ceeb ntawm kev noj cov protein ua tom qab ua haujlwm yuav tsum tsis txhob hais ntau dhau. Tag nrho cov protein noj ib hnub yog qhov tseem ceeb dua, thiab tsis muaj "qhov rais anabolic" lossis "tsov ntsuab" rau qhov zoo tshaj plaws ntawm nws.

Thesis 3. Cov protein ntau nkag mus rau hauv lub cev nrog zaub mov, qhov zoo dua

Cov leeg nqaij hypertrophy tshwm sim thaum lub cev tau txais cov protein ntau dua li nws siv. Txawm li cas los xij, nws tsis yog qhov tsim nyog los thauj lub plab nrog cov protein ntau: ib tus neeg ncaws pob hnyav 80 kilograms yuav tau txais txiaj ntsig ntau npaum li 30 grams ntawm nqaij nyuj protein li ntawm 90 grams. Kuj tsis muaj qhov sib txawv ntawm 20 thiab 40 grams ntawm qe dawb noj hauv ib mus thaum nws los txog rau cov leeg nqaij.

Tso zis

Tsis txhob sim noj cov protein ntau npaum li koj ua tau. Lub cev yuav metabolize txog 30-35 grams ntawm cov protein ntshiab ib zaug, siv cov so tsis muaj txiaj ntsig rau lub cev. Cov protein ntau uas koj lub cev yuav assimilate ib zaug (xav tias koj lub plab tsis zoo) yog 0.2-0.3 grams ib kilogram ntawm lub cev qhov hnyav ib pluas noj.

Thesis 4. Cardio ntawm lub plab khoob tso cai rau koj hlawv rog sai

Muaj ntau cov kev pab cuam workout pom zoo ua cardio ntawm lub plab khoob, tam sim ntawd tom qab sawv. Qhov no feem ntau piav qhia los ntawm qhov tseeb tias thaum sawv ntxov lub cev nyob rau hauv lub xeev ntawm kev tshaib kev nqhis, qib ntawm glycogen thiab insulin txo qis thiab lub cev yuav tsum tau hloov mus rau kev siv roj ua roj.

Cov kev tshawb fawb tsis ntev los no tau pom tias kev yoo mov cardio tsis zoo dua li kev tawm dag zog thaum sawv ntxov tom qab noj tshais.

Tso zis

Ua koj sawv ntxov cardio txhua txoj kev koj nyiam. Yog tias koj siv los ua kev tawm dag zog ntawm lub plab khoob, khiav ua ntej noj mov. Yog tias koj tas li kiv taub hau, mob, lossis qaug zog thaum khiav, noj ua ntej tawm mus sab nraud lossis ntawm lub treadmill.