Puas khiav mus poob phaus? Nws yuav pab, tab sis muaj ib co kev cai

Thaum kuv twb ntxhi tom qab ib tug me ntsis neeg rog, yog pom raws li thaum sawv ntxov lawv khiav maj mam raws paths ntawm lub tiaj ua si. Thaum kuv tau nqa kuv tus kheej, kuv tsis muaj ntev funny. Thiab lub stout cov txiv neej zoo, yog tam sim no khiav nyob rau hauv thaum sawv ntxov twb slender neeg xyaum rau poob phaus. Tej zaum nws yog cov uas siv yuav tsum tau ib tug me ntsis roj? Kuv tsis paub. Txawm li cas los, hais tias mus dhia zoo ntxias nws tus kheej.

Kev tshaj lub xub pwg nyom

Kuv pib khiav txawm nyob rau hauv thawj xyoo ntawm lub tsev kawm ntawv thiab ib zaug tau khiav ib marathon. Ntshiv ces kuv tsis yog, thiab muaj ib tug zoo nkauj ua kis las lub cev. Txawm li cas los, thaum lub sij hawm qhov kev cob qhia tau tso tseg, thiab tau pib nce hnyav heev sai sai. Kuv yuav tsum tau rov qab mus rau khiav. Ntawm chav kawm, nrog ib tug luj ntawm ntau quintal nws yog heev yooj yim mus pib, tab sis kuv twb tsis muaj raws li nrog rau pab yog jogging kom poob ceeb thawj. Tsis tau nws yuav pab.

kawg luag

Muaj ib hnub, poob ceeb thawj muaj rau 20kg, kuv twb khiav nws li ib txwm 10-kilometer deb. Ntawm kuv tuaj ob stout phauj, uas, li cas los xij, twb tsis laus tshaj 30 xyoo. Ib tug ntawm lawv qw tom qab kuv - "tsis khiav, yuav pab tsis tau." Thiab kuv luag nyob rau hauv teb mus rau lub suab. Vim hais tias khiav twb pab kuv, thiab nws thiaj li kuv tau tshem ntawm 40 kg los ntawm cov qauv no. Ua ntej tus qauv tsis kuv yuav tsis mus poob phaus, thiab ua li cas, kuv txaus siab.

Yuav ua li cas?

Yog mus nug cov lus nug yog tsis "Puas jogging kom poob ceeb thawj?" Thiab "Yuav ua li cas yuav tsum tau ua mus cuag cov nyhuv?". Muaj ib co tricks. Lawv yuav tsum paub txhua leej txhua tus uas xav kom poob ceeb thawj nrog rau cov kev pab los ntawm tus mus dhia. Yog li ntawd:

1. Qhib mus rau dab tsi yuav tau khiav mus ib txhis. Ntawm cov hoob kawm, qhov no tsis txhais hais tias koj yuav tau kov yeej lub sij hawm ntawm 10 km thiab ua nws tag nrho cov hnub ntawm lub lim tiam. Txawm li cas los, kaum tsib kilometers ib lub lim tiam tom qab lub active theem ntawm qhov ceeb thawj nyem muaj los mus kov yeej. Qhov no yog tsawg kawg yog peb lub sij hawm rau 5 km. Qhia cov kis las siv rau nws rau ib nrab ib teev ib hnub twg, tsis muaj ntau. Yog li ntawd nws tsis yog hais tias loj ib deal. Tsis txhob khiav ib ncig ntawm tag nrho - pib mus nce ceeb thawj. Lub fact tias cov nqaij tau siv los noj roj, thiab yog hais tias koj muab pov cardio, roj noj tsawg.
2. Khiav rau ib qho kev npliag plab tsis tau. Nws tseem tsis pab koj poob phaus ceev ceev, roj noj, tsis tsuas yog thaum tab sis kuj tom qab kawm tiav ntawm kev kawm. Yog li ntawd, rau cov tshaib plab rau cov kev cob qhia tsis tau mus yog hais tias koj xav khiav tsawg kawg yog peb kis lus mev. Load rau ib qho kev npliag plab heev. Sab thiab muaj lub zog yuav raug kev txom nyem, tom ntej no lub sij hawm yuav tsum tau ntau npaum li cas yooj yim yuam koj tus kheej mus ib ce muaj zog. Yog li ntawd weld 50 g (qhuav) ntawm oatmeal - thiab ib tug ib nrab teev yuav tau muab xa mus rau ib tug khiav ce. Siv 5 km koj yog tseem ntau tshaj 165 calorie ntau ntau noj. Tab sis lub mus ob peb vas thiab zoo yuav tau zoo dua li starving "tus kiv cua ntawm hardcore slimming." Tsis txhob noj rau 3-4 teev ua ntej ib ce nqaij.
3. Tom qab ib tug workout, koj yuav tsum tsis txhob noj 3 teev, thaum lub sij hawm uas lub sij hawm koj siv calorie ntau ntau, txawm cia li dag rau hauv couch. Jogging yuav muab rau koj cov kev xav ntawm qaug zog thiab ib tug heev qab ntxiag puab siab. Ib tug zoo workout yog tias koj tau xaiv qhov tseeb ntev, yuav muab rau koj cov kev xav ntawm kev tshaib kev nqhis txo. Tiam sis yog tias koj overtrain, nej yuav pom "ravenous kev tshaib kev nqhis". Yog li ntawd unaccustomed mus ua tau ntau tshaj peb kilometers kom tsis txhob kov yeej.
4. Hloov koj noj. Yog hais tias koj noj ib tug ntau ntawm cov high-calorie khoom noj kom poob ceeb thawj yuav tsis yooj yim, txawm nrog lub load. Koj tsuas yuav tsis tau txais roj, tab sis lub qhov ceeb thawj yuav txav mus qeeb heev, yog tag nrho. Puas jogging kom poob ceeb thawj rau cov neeg uas tas lawv tus kheej muaj mob pesnrab nyob rau hauv khoom noj khoom haus? Yog, tab sis tsawg dua li tus nqi ntawm txhiab ntawm txhua txhua hnub calorie ntau ntau yuav tsum tsis txhob mus down, txwv tsis pub koj yuav xav tias phem heev. Thiab ntxub heev kev cob qhia. Yuav ua li cas noj? Ib tug yam tsawg kawg nkaus ntawm cov rog, ib tug tsawg tus nqi ntawm carbohydrates thiab protein ntau. Carbohydrates yuav muaj 100-120 g, muaj roj - tsis ntau tshaj li 30 g, thiab protein - tsis tsawg tshaj li 50 g.

Cov kev cai yooj yim tau pab rau kuv. Yog li ntawd tsis txhob nug ntau cov lus nug "seb khiav pab poob phaus?" Thiab pib ua hauj lwm nyob rau hauv qhov teeb meem. Thiab tag nrho cov yuav tig tawm. Thiab kuv yuav npaj mus sau ib phau ntawv hais txog nws kev poob phaus nrog kev pab los ntawm tus mus dhia.