Yuav ua li cas noj thiab tawm dag zog kom zoo dua qub

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

Yog vim li cas koj yuav tsum tsis txhob mus rau lub gym tshaib plab thiab yuav ua li cas cov zaub mov protein pab kom poob phaus - peb piav qhia ua ke nrog "Champ!".

Kuv viav vias tab sis tsis pom qhov tshwm sim. Yuav ua li cas thiaj tsim tau cov nqaij ntshiv?

Txhawm rau tsim cov leeg nqaij, koj yuav tsum nkag siab tias lawv loj hlob li cas. Koj tuaj yeem ua yam tsis muaj qhov no, tab sis yog tias koj paub tias qhov tseem ceeb ntawm cov txheej txheem yog dab tsi, ces koj tuaj yeem cuam tshuam nws thiab ua kom muaj txiaj ntsig ntawm kev cob qhia.

Kev cob qhia muaj zog yog xav tau los tsim cov leeg. Thaum lub sij hawm qoj ib ce nrog qhov hnyav, cov nqaij ntshiv thiab micro-kev raug mob tshwm sim hauv lawv. Lub cev yuav tsum "kho" lawv, uas nws siv cov protein thiab "kho" cov leeg. Yog li, cov tshiab tau ntxiv rau cov leeg nqaij qub, thiab cov leeg loj tuaj.

Txhawm rau txhim kho cov nqaij ntshiv sai, koj yuav tsum tau tawm dag zog kom zoo, noj thiab muab koj lub cev so. Yog tias koj plam ib yam dab tsi, kev cob qhia yuav tsis zoo: cov leeg loj hlob qeeb lossis lub plab rog tsis ploj mus.

Yuav ua li cas cob qhia kom raug?

Siv ob peb qhov kev qhia ib-rau-ib nrog ib tus kws qhia

Tus kws qhia tus kheej tsis pheej yig. Yog tias koj tsis tuaj yeem them taus ib tus neeg ua haujlwm tsis tu ncua, siv ob peb zaug kom koj pib. Tus kws qhia yuav qhia koj txog cov txheej txheem thiab qhia koj lub hauv paus, thiab tom qab ntawd koj tuaj yeem xyaum koj tus kheej.

Qhov no yog qhov tseem ceeb vim tias qhov ua tau zoo ntawm kev cob qhia lub zog nyob ntawm qhov raug ntawm txhua qhov kev tawm dag zog. Yog hais tias koj squat los yog deadlift tsis raug, lub load yuav tsis muab faib kom raug - muaj feem ntau ntawm kev raug mob.

Pib maj mam, qoj ib ce tsis tu ncua

Kev tawm dag zog txhua hnub kom txog thaum koj poob koj lub plawv dhia yuav tsis ua rau koj tau txais txiaj ntsig koj xav tau. Overtraining tsis tso cai rau koj tawm dag zog tag nrho, thiab lub cev tsis muaj sijhawm rov qab los thiab tsim cov leeg tshiab. Kev ua tau zoo los ntawm kev cob qhia txhua hnub yuav yog Kev Tawm Tsam Kev cob qhia-vim kev hloov pauv hauv kev sib xyaw ua ke ntawm myofibrillar protein synthesis muaj feem xyuam rau hypertrophy tsuas yog tom qab txo qis ntawm cov leeg nqaij. ib yam li koj ua 2-3 zaug hauv ib lub lis piam.

Yog tias koj xav mus rau lub gym txhua txhua hnub, hloov lub zog kev cob qhia nrog cardio thiab tsis txhob hnov qab txog kev qaug zog: thaum koj xav tias nkees, so.

Tsis txhob tawm dag zog thaum tshaib plab

Yog tias koj tsis muaj lub zog los ua qhov kev tawm dag zog, yuav tsis muaj txiaj ntsig: koj yuav pib nkees sai, koj yuav muaj peev xwm ua tau tsawg dua thiab rov ua dua.

Txhawm rau kom muaj zog thiab tswj cov leeg nqaij, noj Pre-Workout Nutrition: Noj Ua Ntej Ua Haujlwm. 2-3 teev ua ntej kev cob qhia. Cov zaub mov yuav tsum muaj cov protein thiab carbohydrates. Protein yuav pab tswj thiab nce cov leeg nqaij, thaum carbohydrates yuav muab lub zog. Piv txwv li, 2-3 teev ua ntej kev tawm dag zog, koj tuaj yeem siv qee yam piv txwv ntawm Pre-Workout Zaub mov. noj:

• buckwheat nrog nqaij qaib mis thiab zaub;
• omelet, whole grain qhob cij qhaub cij nrog avocado thiab txiv hmab txiv ntoo.

Yog tias koj tsis tuaj yeem noj ua ntej koj qhov kev tawm dag zog, lob ib qho khoom noj txom ncauj-carbohydrate: ib teev ua ntej koj ua haujlwm, noj Greek yogurt nrog txiv hmab txiv ntoo lossis Champ! protein bar.

Protein Bar Champ! 17 grams protein thiab 40 grams carbohydrates ib 100 grams yog qhov koj xav tau ua ntej kev cob qhia. Strawberry bar muaj coenzyme Q10, uas pab nrog kev tawm dag zog, thiab tsis muaj suab thaj. Thiab cov chocolate cherry thiab caramel tuav muaj L-carnitine, uas yog lub luag haujlwm rau kev hlawv rog.

Tuaj mus ua hauj lwm nrog ib txoj kev npaj

Pom zoo, nws yooj yim dua los ua cov kev tawm dag zog thaum koj muaj lub tswv yim meej dua tom qab txhua txoj hauv kev los xav txog dab tsi yuav tsum ua tom ntej. Ib txoj kev npaj ua haujlwm ua rau koj tsis nyob twj ywm thiab nkim sijhawm. Koj ua raws li cov lus qhia thiab tsis txhob nkim zog rau kev txiav txim siab. Qhov no txo qis theem ntawm kev ntxhov siab, thiab koj tsis koom nrog kev ua ub no nrog qee yam nyuaj.

Txoj kev npaj yuav zoo li no:

• Nias crunches - 3 teeb ntawm 15 reps.
• Tsa caj npab thiab txhais ceg - 3 teeb ntawm 16 reps.
• Txhawb nqa-ups - 3 teeb ntawm 20 reps.
• Rov qab thawb-ups - 3 teeb ntawm 10 reps.
• Squats - 3 teev ntawm 15 reps
• Glute Bridge - 3 teeb ntawm 15 reps

Hauv kev cob qhia, koj ua raws li txoj kev npaj, ua kev tawm dag zog tom qab kev tawm dag zog, thiab thaum kawg, zoo siab thiab nkees, koj mus tsev.

Pib nrog kev tawm dag zog rau cov leeg nqaij uas tseem ceeb dua rau koj

Thaum pib ntawm koj qhov kev tawm dag zog, koj muaj lub zog tag nrho. Yog li ntawd, koj tuaj yeem ua thawj txoj hauv kev hauv lub zog tag nrho thiab muab qhov siab tshaj plaws rau cov leeg. Nrog rau qhov no hauv siab, pib lub zog nrog cov leeg nqaij uas yog koj qhov tseem ceeb: koj yuav ua haujlwm zoo dua li lwm tus.

Koj yuav tsum noj dab tsi kom tau zoo dua?

Txhawm rau tsim cov leeg nqaij, plam plab rog thiab ua kom cov metabolism sai, lub cev xav tau cov protein kom zoo yog qhov cuam tshuam nrog cov rog hauv plab. protein ntau. Nws yog ib qho tseem ceeb rau kev noj qab haus huv tsis yog rau cov neeg ncaws pob nkaus xwb: cov protein txo qis Kev noj zaub mov muaj protein ntau ua rau txo qis hauv qab los noj mov, ad libitum caloric kom tsawg, thiab lub cev hnyav txawm tias muaj kev hloov pauv hauv diurnal plasma leptin thiab ghrelin concentrations. kev xav ntawm kev tshaib kev nqhis, pab Cov nyhuv ntawm cov protein kom tsawg ntawm 24-h lub zog siv zog thaum lub zog txwv. siv ntau calorie ntau ntau thiab ntxiv dag zog rau lub cev. Thiab yog tias koj xav tso tawm, cov protein tseem ceeb dua ob zaug: nws muaj cov amino acids uas koom nrog hauv kev tsim cov leeg nqaij.

Taw qhia rau Protein Summit 2.0: Kev tshawb nrhiav txuas ntxiv ntawm qhov cuam tshuam ntawm cov protein zoo rau kev noj qab haus huv yog pom zoo rau cov neeg laus hauv ib hnub. noj 1, 2-1, 6 g ntawm protein ib 1 kg ntawm lub cev hnyav. Yog tias koj mus rau hauv kev ua kis las, tus nqi yuav tsum tau nce mus rau 2 g ib 1 kg ntawm qhov hnyav.

Nws hloov tawm hais tias ib tug neeg hnyav 70 kg xav tau 84-112 g ntawm protein ib hnub twg, thiab kho rau kev cob qhia - 140 g ib hnub twg. Cov no yog 200 g ntawm boiled nqaij qaib mis, 2 qaib qe, 200 g ntawm tsev cheese thiab 100 g ntawm salmon. Tag nrho cov no yuav tsum tau noj txhua hnub.

Kuv tsis tuaj yeem noj ntau lub mis qaib thiab tsev cheese. Kuv yuav tau txais kuv cov protein kom tsawg li cas?

Yog tias koj muaj teeb meem noj protein ntau, sim suav nrog cov hmoov protein hauv koj cov zaub mov. Piv txwv li, cov protein co "Champ!" muaj 25 g ntawm cov protein ib 100 g - tib yam li nqaij nyug boiled. Nyob rau tib lub sijhawm, nws muaj cov carbohydrates thiab cov rog tsawg, uas tso cai rau koj kom tau txais cov protein ntau hauv ib hnub yam tsis muaj calorie ntau ntau.

Cocktail muaj ob hom: vanilla thiab chocolate. Koj tuaj yeem haus nws 1-2 zaug hauv ib hnub. Piv txwv li, rau pluas tshais ua ntej koj ua haujlwm thaum sawv ntxov lossis nruab nrab ntawm pluas su thiab noj hmo, koj tau txais khoom noj txom ncauj qab thiab noj qab nyob zoo.

Protein tsis yog "chemistry." Nws yog tsim los ntawm tag nrho cov mis nyuj hmoov thiab qe dawb.

Nws yog perceived los ntawm lub cev raws li ib tug niaj hnub zaub mov thiab yog zoo absorbed. Protein shakes "Champ!" Tsis tas li ntawd enriched nrog prebiotics, chromium, gluten-dawb, dyes thiab preservatives.

Kuv yuav poob phaus sai li cas?

Koj yuav tsum tau saib xyuas koj cov zaub mov. Ntau tus neeg xav tias yog tias koj tawm dag zog, koj tuaj yeem noj ntau dua. Muaj qee qhov tseeb hauv qhov no: nrog kev tawm dag zog tsis tu ncua, peb siv zog ntau dua yog tias peb tsuas yog siv hnub ua haujlwm hauv chaw ua haujlwm. Tab sis kom poob phaus, lub cev xav tau calorie tsis txaus: koj yuav tsum siv ntau tshaj qhov koj haus.

Txhawm rau poob 1 kg, koj xav tau Caloric Equivalents ntawm Gained lossis Poob Qhov hnyav. tsim kom muaj 7,716 calorie ntau ntau. Piv txwv li, yog tias koj noj 2,000 kcal thiab siv 2,500, koj tau txais 500 kcal ib hnub twg. Yog tias koj ua raws li cov zaub mov no, koj yuav poob 2 kg hauv ib hlis.

Kev tsis txaus tuaj yeem tsim tsis tau tsuas yog los ntawm kev noj zaub mov, tab sis kuj los ntawm kev tawm dag zog: koj noj cov calorie kom tsawg, tab sis tib lub sijhawm koj mus rau kev ua si. Piv txwv li, ib teev ntawm kev khiav nruab nrab thiab ua luam dej yog txog 550 kcal, kev cob qhia lub zog yog li 800 kcal.

Koj cov calorie ntau ntau tuaj yeem suav nrog cov qauv:

Rau cov txiv neej:(5 + (10 × qhov hnyav [kg]) + (6, 25 × qhov siab [cm]) - (5 × hnub nyoog [xyoo])) × k

Rau cov poj niam:((10 × nyhav [kg]) + (6, 25 × qhov siab [cm]) - (5 × hnub nyoog [xyoo]) - 161) × k

k yog ib yam uas kho rau txoj kev ua neej.

• 1, 375 - yog tias koj cob qhia 1-3 zaug hauv ib lub lis piam;
• 1, 55 - yog tias koj mus ua si 3-5 zaug hauv ib lub lis piam;
• 1, 725 - yog tias koj thauj koj tus kheej nrog kev cob qhia nyuaj 6-7 zaug hauv ib lub lis piam.

Ua cov ntawv qhia zaub mov kom tsis txhob muaj calorie ntau ntau. Cov zaub mov yuav tsum yog 25-30% protein, 55-60% carbohydrates thiab 15-20% rog. Nrog xws li kev noj haus thiab kev tawm dag zog ib txwm, koj yuav ua tiav qhov hnyav.

Yuav ua li cas kom mob siab rau thiab tsis txhob tawm dag zog?

Teeb lub hom phiaj

Piv txwv li, kom poob ceeb thawj los ntawm 4 kg nyob rau hauv ob lub hlis, kom lub ntim ntawm biceps los ntawm 3 cm nyob rau hauv ib lub hlis. Ib lub hom phiaj tshwj xeeb txhawb nqa thiab tsis tso cai rau koj tawm hauv kev sib tw: koj muaj ib yam dab tsi los siv zog rau thiab koj pom lub ntsiab lus ntawm kev mus kawm.

Yog tias koj tab tom ua kis las rau koj txoj kev noj qab haus huv, kev ua ub no nrog phooj ywg, kev ua tswv cuab ntawm lub koom haum qoj ib xyoos lossis rau npe rau kev sib tw 10-kilometer yog kev txhawb siab.

Cog lus rau nqi zog

Tuaj nrog nqi zog kom ua tiav koj lub hom phiaj. Piv txwv li, yog tias nyob rau hauv ob lub hlis koj poob 5 kg, cog lus rau koj tus kheej ib tug tshiab hnav khaub ncaws los yog cov khoom ua si. Yog tias koj tsis nco ib chav kawm, kho koj tus kheej mus rau tsib zaug zaws. Sim tsis txhob ua rau koj tus kheej nrog zaub mov: eclairs tom qab kev ua haujlwm hnyav tuaj yeem cuam tshuam tag nrho koj cov dag zog.

Qhov khoom plig yuav tsum txhawb thiab cog lus ib yam dab tsi uas muaj nuj nqis uas koj xav tau tiag tiag.

Ua qhov koj nyiam

Kev ua haujlwm ntev ua haujlwm zoo rau kev poob phaus. Tab sis yog tias koj ntxub kev khiav, ces tawm koj qhov kev tawm dag zog sai dua li poob ib phaus. Xaiv tam sim ntawd yam koj nyiam. Yog tias koj xav kom poob phaus, ib qho kev tawm dag zog cardio yuav ua, txawm tias nws yog Latin American seev cev lossis Nordic taug kev.

Kev cob qhia muaj zog yog tib yam. Yog tias koj xav tau cov nqaij ntshiv thiab cov leeg zoo nkauj, tab sis tsis nyiam lub gym - sim ua kev tawm dag zog nrog koj tus kheej qhov hnyav hauv tsev. Yog tias koj tsis npaj txhij rau kev cob qhia lub zog nrog qhov hnyav dawb, ua nws ntawm simulators.

Nco ntsoov tias koj lub siab hloov pauv li cas tom qab kev tawm dag zog

Kev tawm dag zog tuaj yeem pab koj tso cov kev xav tsis zoo thiab zoo siab. Piv txwv li, 30 feeb ntawm kev khiav ntawm qhov nruab nrab pace coj tus khiav lub siab nyob ntawm cannabinoid receptors hauv nas. kev xav ntawm euphoria thiab txo kev ntxhov siab. Yog tias koj pom cov txiaj ntsig zoo ntawm koj qhov kev tawm dag zog, koj yuav tsis xav hla lawv.