Lub hom phiaj ntawm kev tsim lub cev yog tsim cov leeg nqaij, txhim kho lub cev sib npaug, thiab ua kom koj saib muaj zog thiab ruaj ntseg dua. Txawm li cas los xij, qee tus neeg ntshiv yog cov leeg nqaij teeb meem, qhov hnyav tsis yooj yim kom nce 4, 5 phaus, nres kev cob qhia rau ib lub sijhawm tom qab qhov hnyav yuav poob 3, 4 phaus, qee cov neeg pib cov nqaij ntshiv yog pom tseeb dua, tom qab. ib lub sij hawm ntawm lub sij hawm, cov nqaij ntshiv kev ua tau zoo yuav ua phem, nws yog ib qho nyuaj mus txuas ntxiv mus.

Yog li, rau cov leeg nqaij teeb meem no, cov lus pom zoo dab tsi tuaj yeem pab lawv loj hlob 3 phaus ntawm cov nqaij ntshiab hauv lub sijhawm luv?

Ua ntej ntawm tag nrho cov, peb yuav tsum xyuam xim rau kev sib xyaw ua haujlwm. Cov kev tawm dag zog xws li lub rooj zaum thawb, rub-ups, thiab squats tuaj yeem ua kom muaj txiaj ntsig ntawm kev ua kom cov leeg nqaij los ntawm kev koom nrog ntau pawg leeg hauv lub cev tib lub sijhawm.

Thaum ua kev cob qhia cov leeg nqaij, cov neeg pib tshiab yuav tsum txo qis kev sib cais thiab cob qhia ntau zog, uas tuaj yeem txhawb cov leeg nqaij kom zoo dua.

Qhov thib ob, peb yuav tsum xyuam xim rau kev cob qhia ceg. Ob txhais ceg yog ib qho ntawm cov leeg nqaij loj tshaj plaws hauv lub cev thiab yog ib feem tseem ceeb ntawm kev tsim cov leeg nqaij uas tuaj yeem pab koj tawg ntawm lub raj mis.

Hauv kev cob qhia ceg, squat, tawv rub thiab lwm yam kev ua haujlwm tuaj yeem siv los txhawb cov leeg ntawm tus ncej puab thiab calf, yog li stimulating testosterone secretion thiab txhawb kev loj hlob ntawm cov leeg nqaij. Kev loj hlob ntawm cov nqaij ntshiv pab txhawb lub cev metabolic tus nqi, hlawv ntau calories, thiab yog li txwv tsis pub muaj rog.

Thib peb, noj ntau cov zaub mov uas muaj protein ntau. Protein yog lub hauv paus tseem ceeb rau kev loj hlob ntawm cov leeg, thiab nws yog ib qho tseem ceeb ntawm kev tsim cov leeg. Yog li ntawd, cov leeg nqaij teeb meem yuav tsum tau them sai sai rau kev noj cov protein.

Thaum lub sij hawm tsim cov leeg nqaij, peb yuav tsum noj ntau cov khoom noj uas muaj protein ntau, xws li nqaij qaib, ntses, cws, qe, thiab lwm yam, kom ntxiv cov protein. Nyob rau tib lub sijhawm, txhawm rau kom nqus tau cov protein zoo dua, nws raug nquahu kom faib cov zaub mov ib hnub rau ntau yam zaub mov, xws li noj 5-6 zaug hauv ib hnub, uas tuaj yeem txhim kho qhov nqus ntawm cov protein thiab pab tsim cov leeg nqaij.

Thiab thaum kawg, kev cob qhia pab pawg super. Super pab pawg kev cob qhia yog hais txog kev siv zog siab, kev kawm siab ceev hauv lub sijhawm luv luv, xws li squats thiab tawv rub ua ke, lub rooj zaum xovxwm thiab rub-up ua ke, thiab lwm yam, kom muab cov leeg txaus lub twj tso kua mis.

Hom kev cob qhia no tuaj yeem txhawb nqa ntau pawg leeg nqaij, txhim kho cov leeg nqaij thiab lub zog tawg, yog li txhawb cov leeg nqaij. Thaum ua kev cob qhia pab pawg super, nws yuav tsum tau ua tib zoo saib xyuas qhov tsim nyog ntawm kev cob qhia kev siv zog thiab lub sijhawm kom tsis txhob qaug zog thiab raug mob.