7 Cov Lus Qhia Noj Noj rau Toned Rau-pob Abs

Cov Npe Zoo Tshaj Plaws Rau Menyuam Yaus

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Feem ntau ntawm cov neeg xav tias kev tawm dag zog yog tib txoj kev kom tau txais cov kev ua tau zoo li no, mob nqaij ntshiv plab. Yog, peb tab tom tham txog cov muaj zog, toned 6-pob abs. Tab sis, koj kuj yuav tsum paub tias kev sib txuas ntawm cov tswv yim qhia txog kev noj zaub mov zoo nrog lub cev kev tawm dag zog yuav ua rau koj lub cev thiab qhov tseem ceeb.

detoxing dej qab zib rau poob phaus

Cov neeg feem coob tsom rau cov khoom noj rau 6-pob abs, tab sis tsuas yog tom qab ob peb hnub, lawv cov phiaj xwm kev noj haus mus rau haywire. Qhov laj thawj yog koj tsis ua raws li cov kev cai lossis cov lus qhia uas ib qho yuav tsum tau ua raws thaum nyob ntawm cov phiaj xwm khoom noj. Koj lub cev xav tau kev sawv los ib zaug dhau ib zaug thaum ntawd nws xav kom muaj kev sib tw thiab catered zoo li qhov uas koj ua rau koj cov leeg.

Nov yog qee qhov lus qhia txog kev noj haus rau cov lus piav qhia 6-pob abs

1. Ceeb Toom Koj Qhov Kev Siv Carbohydrate

Ib qho nruj heev ntawm cov zaub mov carb qis yog qhov tsis muaj-vim nws txo qis koj lub cev muaj peev xwm ua kom cov leeg glycogen uas ua rau nws nyuaj rau tsim thiab tswj cov leeg. Koj cov leeg yog cov roj ntsha nthuav dav uas xav tau lub zog tas li los tsim thiab tswj lawv kom koj poob cov rog sai. Yog li yog tias koj muaj 2500-calories kom txhua txhua hnub, koj tuaj yeem haus kom txog 310 grams ntawm cov carbohydrates.

2. Noj Ntau Ntau Ntawm Protein

Xws li cov zaub mov muaj protein nyob rau hauv koj cov zaub mov noj kom ntau vim nws yuav pab txhim kho cov nqaij ntshiv kom txaus thiab pab hlawv cov rog lub cev. Tsis tas li, koj yuav xav tsis thoob kom paub tias tawm ntawm tag nrho cov macronutrients, cov nqaij ntshiv protein muaj cov thermogenic ntau dua nyob hauv lub cev. Qhov no pab lub cev hauv kev rhuav tshem cov calories ntau.

3. Noj Cov Khoom Noj Muaj Kev Noj Qab Haus Huv

Ua kom koj muaj cov rog zoo yog monounsaturated thiab polyunsaturated rog zoo li avocado, txiv ntoo butter, ntses thiab txiv roj roj rau hauv koj cov zaub mov noj. Kev noj zaub mov rog los ntawm cov peev txheej no yuav ua rau koj cov insulin ntau dua qhov qub yog qhov tsim nyog yog tias koj lub hom phiaj yog kom poob plab rog thiab tau txais cov tev ntawv rau (6) pob.

4. Noj Ntau Heev

Cov neeg feem coob muaj peb mus rau plaub pluas noj nyob rau hnub, feem ntau tsis noj dab tsi li ntawm hauv. Ua raws li cov qauv noj mov no yuav tsis cob qhia koj lub cev kom hlawv roj ua haujlwm zoo, uas yog tus yuam sij rau kev tswj kev poob phaus. Koj yuav tsum tau noj zaub mov kom muaj txiaj ntsig lossis khoom noj txom ncauj txhua peb teev twg kom paub tseeb tias koj tsis mob siab rau cov rog thiab khoom qab zib thiab kuj tseem muaj glycogen ntau nyob rau hauv daim siab thiab cov leeg nqaij.

yuav ua li cas kom txo tau tes rog lawm

5. Tsom Ntseg Koj Cov Pluas Noj

Txhawm rau txhawm rau hlawv cov rog ntau dua thiab qhia cov neeg ntxuav tais diav abs, nws yog ib qho tseem ceeb kom tsom rau koj cov zaub mov noj los ntawm kev tswj koj feem. Sau koj cov phaj nrog carbohydrates, protein, thiab cov rog hauv cov qib uas yog. Qhov no yuav tiv thaiv koj los ntawm kev muaj lub cev rog ntxiv.

6. Roj Koj Lub Cev Ua Ntej Thiab Tom Qab Ua Haujlwm Workouts

Ua ntej ib qho workout abs, muaj ib lub tais ntawm muesli nrog yogurt thiab txiv ntseej lossis txiv laum huab xeeb nrog ncuav thiab txiv tsawb. Qhov no yuav muab koj lub zog rau kev ua haujlwm. Thiab tom qab xyaum ua haujlwm koj tuaj yeem noj cov txiv hmab txiv ntoo co thiab 60-90 feeb tom qab co, koj tuaj yeem muaj nqaij qaib mis thiab cov qos zoo nrog qee cov do-kib thiab.

7. Pib Tshaj Plaws Thiab Xaus Teeb

Nws yog qhov tseem ceeb kom pib koj lub hnub nrog kev noj tshais hnyav nrog cov khoom noj fibrous nrog qee qhov carbs txhawm rau txhawm rau lub plab thiab tiv thaiv qhov mob tsis zoo. Thiab koj cov pluas mov kawg ntawm hnub yuav tsum yog ntawm cov nqaij ntshiv protein, es tsis yog carbohydrates vim nws siv sijhawm ntev dua los mus zom.

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