Kuv noj tom qab ib tug workout? Tau, thiab nws yog ib qho tseem ceeb kom paub tias dab tsi los mus noj.

Nyob rau hauv caij nplooj ntoos hlav thiab lub caij ntuj sov dhau mus rau gym thiab aerobics cov chav kawm ntawv yog muag tshwj xeeb zoo. Txawm li cas los, nyob rau hauv txo roj loj thiab nce nqaij loj plays ib tug luag hauj lwm loj kev noj haus. Yog tsis muaj cov khoom noj kom koj lub sij hawm los ua cua sov rau hauv huab cua nyob rau hauv lub halls. Kuv noj tom qab ib tug workout? Es, ib tug yuav tsum nug, yog dab tsi muaj peev xwm thiab yuav tsum tau noj "tom qab ua hauj lwm."

Muaj legends hais tias tom qab txoj kev kawm rau poob yog nws yog tsis yooj yim sua rau 6-8-10 teev. Tsis txhob ntseeg nws, yog hais tias koj tsis noj, koj lub cev cia li pib mus rho cov nqaij cov nqaij mos rau pub rau cov tshaib plab lub hlwb. Protein thaum ntse hloov dua siab tshiab rau hauv qab zib. Yog hais tias lub cev yog starving rau ib ntev lub sij hawm, tsis txhob tag nrho cov anabolic dab - thiab txawm rau cov nqaij ntshiv yuav tsis tau rov qab. Tus me nqaij, lub qeeb qeeb lub metabolism mus. Basal metabolism thaum lub sij hawm heev semi-starvation noj cov zaub mov yuav zoo heev txo - mus txog rau 600 Kcal ib hnub twg. Koj yuav tau txais kev tshaib plab thiab tsis xis nyob - thiab tus luj tseem yuav mus heev maj mam. Yog li ntawd, cov nqe lus nug "Kuv noj tom qab ib tug workout" lus teb: "Tsis txhob cia li ua tau, tab sis nws yog tsim nyog."

Peb pib nrog ib tug kev sib tham txog dab tsi yog nws yog tsis yooj yim sua. Nyob rau hauv tsis muaj cov ntaub ntawv tsis txhob noj roj. Tus taw tes yog hais tias lub sau phau ntawv muaj succumbed rau cov kev ceeb thiab ntseeg hais tias cov taug xaiv txog qhov "kev ruaj" rog. Lub fact tias lawv qeeb haum uas muaj protein ntau thiab carbohydrates. Thiab tom qab uas cov workout yog qho tseem ceeb heev uas carbohydrates thiab cov amino acids nyob rau hauv lub sij hawm mus ntaus cov ntshav. Los ntawm txoj kev, yuav ua li cas muaj ntau yam yuav tsum tau noj tom qab ib tug workout? Tus hais tam sim, lub zoo dua. Ntawm cov hoob kawm, peb yuav tsum tsis txhob muab pov rau hauv lub dumbbell thiab ncaj nraim rau lub chav tsev kom ntxuav txiv tsawb. Nyob rau hauv kev xyaum, nws hloov tawm mus rau noj optimally los ntawm 32-35 feeb tom qab koj tau tiav lawm kawm. Los yog, yam tsawg kawg, ua ntej thaum xaus, tom qab tus thawj teev ntawm kev ua hauj lwm nyob rau hauv nws lub cev.

Noj cov khoom uas muaj txoj cai tseem ceeb heev. Thiab txawm hais tias cov nqe lus nug "Kuv noj tom qab ib tug workout?" Tsis txhob cuam tshuam koj, koj tseem yuav tau to taub hais tias ceev noj mov - nws tsis txhais hais tias cov zaub mov yog sai absorbed. Yog li ntawd, cov kev xaiv ntawm cov khoom noj yuav tsum tau mus kom zoo zoo.

Qaib, nqaij ntshiv nqaij nyuj, tsev cheese thiab qe - zoo heev cov zaub mov, tab sis nws tsis yog cov khoom uas yuav tsum tau muaj tam sim ntawd tom qab kev kawm. Yuav ua li cas yog qhov teeb meem? Lub fact tias nws yog ib qho nyuaj thiab nyuab molecular zaub mov. Nws zom xav tau ib tug ntau ntawm kev rau siab thiab lub sij hawm. Yuav ua li cas? Noj cov khoom uas tej protein tuav, ib tug tshwj xeeb protein shakes nrog whey protein. Lawv yog cov feem ntau heev ceev ceev thiab mas digestible ua tsaug rau cov kua daim ntawv thiab pom amino acid muaj pes tsawg leeg.

Yuav ua li cas npaum li cas protein yuav tsum tau noj tom qab ib tug workout? Los ntawm 0.3 rau 0.5 g ib kg lub cev hnyav. Qhov no siv tau rau cov neeg uas nws hnyav yog nyob ze rau tagnrho. Yog hais tias nws lo lus zoo lus xav, lub xam yuav tsum tau ua nyob rau hauv qhov zoo tshaj plaws rau koj hnyav nqi. Piv txwv li, koj luj 90 kg, thiab cov zoo li - 60. Yog li ntawd, koj yuav tsum haus 18 mus rau 30 grams ntawm ntshiab protein sai li sai tau tom qab ua hauj lwm ntawm lub cev. Nco ntsoov tias qhov no yog tsis yog ib tug loj ntawm lub tiav lawm tov, namely tus luj ntawm lub protein, uas yuav tsum tau muaj nyob rau hauv cov tshuaj.

Yuav ua li cas lwm tus neeg yog ib qho tseem ceeb los sib tham txog tom qab koj tau hais txog nrog cov nqe lus nug seb nws yog ua tau rau noj tom qab ib tug workout? Qhov thib ob feem ntawm cov khoom noj khoom haus tom qab ib tug workout. Xws li carbohydrates. Ntshai lawv tsis nqi nws, kev tshawb fawb pom tau hais tias tau txais roj los ntawm carbohydrates nyob rau hauv lub keeb kwm yav dhau ntawm cov tsis muaj roj yog heev yooj yim. Nws yog active nyob rau hauv lub nas saw pauv rau cov hloov dua siab tshiab ntawm carbohydrates rau hauv cov rog, cov tib neeg nyob rau ntawm ib lub sij hawm yuav tsum tau noj ntau tshaj 200 grams ntawm carbohydrates hais tias cov txheej txheem tau pib. Lwm yam - carbohydrates yuav tabkaum hauv tus txheej txheem ntawm qhov ceeb thawj poob, vim hais tias thaum lawv nyob rau hauv lub cev mus ua txhaum down roj tsis ncav tsis cuag. Tab sis tom qab txoj kev kawm rau cov nqaij ntshiv koj xav tau los pab txhawb. Yog li ntawd noj 0.2 g ntawm carbohydrates ib kg zoo tagnrho ceeb thawj. Thiab nws yog ib tug tsawg cov ntaub ntawv thaum lub zoo thiab phem carbohydrates yog interchanged. Qhov no txhais tau tias koj yuav noj qab zib, tiam sis tsis heev npaum li cas. Piv txwv li, nyob rau hauv zoo tagnrho rau 60 kg ntawm 12 g ntawm carbohydrates. Nws yog hais txog 100 grams muaj roj-dawb, tab sis zoo nkauj qab zib yogurt. Los yog koj muaj peev xwm noj ib nrab ib tug txiv tsawb. Los yog ib tug me me kua.

Tam sim no rau lo lus nug yog, "Kuv noj tom qab ib tug workout?" Tsis muab koj nyob rau hauv ib tug tuag thaum xaus. Koj paub hais tias noj mov yog tsim nyog, ua li cas koj txawm paub ntau npaum li cas koj yuav noj mov. Quantitatively leej paub yuav pab tau koj tau txais tej yam uas ua.