Cov Rooj Sawv Cev Puas Pab Poob Qhov hnyav?
Nov 26, 2023
Taw qhia
Nyob rau hauv xyoo tas los no, cov rooj zaum sawv ntsug tau txais txiaj ntsig los ntawm kev txhim kho lub cev, txo qhov mob nraub qaum, nce qib zog, thiab tag nrho txhawb kev noj qab haus huv. Tab sis cov rooj sawv ntsug tuaj yeem pab tau qhov hnyav? Cov lus teb tsis yog ncaj nraim, thiab hauv tsab xov xwm no, peb yuav tshawb nrhiav cov kev tshawb fawb tom qab cov txiaj ntsig thiab kev txwv ntawm kev siv lub rooj sawv cev rau kev poob phaus.
Kev Tshawb Fawb Tom Qab Cov Rooj Zaum
Ua ntej peb dhia mus rau hauv lub ntsiab lus ntawm kev poob phaus, cia peb tham luv luv txog kev tshawb fawb tom qab lub rooj sawv ntsug. Cov kev tshawb fawb tau pom tias zaum ntev ntev tuaj yeem ua rau muaj kev phom sij rau kev noj qab haus huv xws li qhov hnyav nce, ntshav qab zib hom 2, kab mob plawv, thiab kev tuag ntxov ntxov. Ntawm qhov tod tes, sawv ntsug thiab txav mus ib puag ncig tuaj yeem pab ua kom lub sijhawm tsis ua haujlwm, ua kom ntshav txaus, thiab hlawv ntau calories.
Thaum peb sawv, peb lub cev koom nrog cov leeg nqaij ntau dua piv rau thaum peb zaum, ua rau peb cov metabolism hauv, thiab hlawv ntau calories. Ib txoj kev tshawb nrhiav pom tias sawv ntsug li peb teev hauv ib hnub rau ib xyoos tuaj yeem hlawv txog 30, 000 calories ntxiv, sib npaug li li yim phaus rog.
Tsis tas li ntawd, kev sawv ntsug tuaj yeem txhim kho peb lub cev zoo, txo qhov mob nraub qaum, thiab txo qhov kev pheej hmoo ntawm kev mob musculoskeletal. Tag nrho cov txiaj ntsig no ua rau cov rooj sawv ntsug yog qhov kev xaiv zoo nkauj rau cov neeg nyiam los txhawb txoj kev noj qab haus huv.
Sawv Cev Lub Cev thiab Poob Qhov hnyav
Thaum lub rooj sawv ntsug tuaj yeem hlawv ntau calories piv rau zaum, siv lub rooj sawv ntsug ib leeg tsis zoo li ua rau poob ceeb thawj. Yog vim li cas yog qhov poob phaus yog txiav txim siab los ntawm cov calories uas peb noj piv rau cov calories uas peb hlawv. Yog li ntawd, txawm tias peb sawv ntsug rau lub sijhawm ntev, yog tias peb tseem noj calorie ntau dua li peb hlawv, peb yuav tsis poob phaus.
Txawm li cas los xij, siv lub rooj sawv ntsug tuaj yeem yog ib qho cuab yeej tseem ceeb hauv kev npaj poob phaus, tshwj xeeb tshaj yog thaum ua ke nrog lwm yam kev noj qab haus huv xws li kev tawm dag zog thiab kev noj zaub mov zoo. Los ntawm kev sawv ob peb teev hauv ib hnub, peb tuaj yeem hlawv qee cov calories ntxiv thaum tseem txo cov sij hawm peb zaum, uas tuaj yeem pab tiv thaiv qhov hnyav nce.
Tsis tas li ntawd, cov kev tshawb fawb tau pom tias kev sawv ntsug tuaj yeem txo cov ntshav qab zib kom tsawg, uas tuaj yeem muaj txiaj ntsig tshwj xeeb rau cov tib neeg uas muaj ntshav qab zib hom 2 lossis cov neeg muaj kev pheej hmoo ntawm tus mob. Txo cov ntshav qab zib kuj tseem tuaj yeem pab txo qis kev ntshaw thiab tiv thaiv kev noj ntau dhau, ua rau kom poob phaus.
Cov lus qhia rau kev siv lub rooj sawv ntsug rau kev poob phaus
Nov yog qee cov lus qhia rau kev siv lub rooj sawv ntsug rau kev poob phaus:
1. Maj mam nce lub sij hawm koj siv sawv ntsug. Pib nrog sawv ntsug li 30 feeb hauv ib hnub thiab maj mam nce mus rau 2-3 teev hauv ib hnub.
2. Hloov ntawm sawv thiab zaum. Tsis txhob sawv ntsug ntev thiab hloov ntawm zaum thiab sawv txhua 30-60 feeb.
3. Muab kev txav mus rau hauv koj txoj kev sawv ntsug. Siv taug kev so lossis ua ib qho kev tawm dag zog yooj yim xws li squats lossis lunges kom koj lub cev ua haujlwm.
4. Ua tib zoo xav txog koj lub cev. Khaws koj txhais taw ncaj nraim rau hauv av, thiab tsis txhob slouching lossis leaning ntawm lub rooj rau kev txhawb nqa.
5. Ua ke sawv nrog lwm yam kev noj qab haus huv xws li kev tawm dag zog thiab noj zaub mov zoo.
Xaus
Hauv kev xaus, cov rooj sawv ntsug tuaj yeem yog ib qho cuab yeej tseem ceeb hauv kev npaj poob phaus, tab sis lawv tsis yog cov mos txwv khawv koob. Thaum sawv ntsug tuaj yeem pab hlawv cov calories ntxiv, qhov hnyav poob thaum kawg yog nyob ntawm kev txo qis calorie kom tsawg thiab ua kom lub cev muaj zog los ntawm kev tawm dag zog thiab noj zaub mov zoo.
Yog tias koj tab tom txiav txim siab siv lub rooj sawv ntsug, nco ntsoov so tsis tu ncua, sib koom ua ke, thiab nco ntsoov koj lub cev. Los ntawm kev siv lub rooj sawv ntsug ua ib feem ntawm txoj kev noj qab haus huv, koj tuaj yeem txaus siab rau cov txiaj ntsig ntawm kev muaj zog ntxiv, txo qhov mob rov qab, thiab txhim kho kev noj qab haus huv tag nrho.