Ib tug ugly thiab sagging plab yog ib qho teeb meem ntawm tus poj niam loj loj, tab sis koj muaj peev xwm tiv nrog nws tsis muaj leej twg pab. Rog los ntawm cheeb tsam no maj mam mus, yog li qhov tshwm sim tau muab los ntawm cov neeg ua haujlwm tiag. Muaj ob peb lub hauv paus ntsiab lus hais txog kev tu lub plab loj nyob hauv tsev. Yuav ua kom tau li ntawd, ib qho kev qhia ua ke tseem ceeb, uas yog, nws yuav tsum ua haujlwm ntau yam.
Yuav ua li cas kom sai sai lub plab nyob rau tom tsev - cov cai cov khoom noj
Koj yuav tsum pib nrog kho dua tshiab ntawm lub tub yees thiab cov kev hloov hauv kev noj haus . Qhov no tseem ceeb heev, vim tias qhov tshwm sim ntawm qhov poob ntawm li 70% nyob ntawm kev noj haus. Muab pov thawj tag nrho cov qab zib, hmoov nplej, rog, thiab qab ntsev thiab haus luam yeeb. Cov khoom noj tau txwv tsis pub. Tsis txhob hnov qab txog kev piam sij ntawm dej cawv thiab carbonated dej.
Tshem tawm rog ntawm plab nyob hauv tsev, ua raws li cov cai no:
- Noj ntau zaus thiab me me. Nws yog qhov zoo tshaj plaws thaum muaj ob qho khoom noj ntxiv rau peb lub ntsiab lus tseem ceeb.
- Kev noj tshais yuav tsum yog cov khoom noj khoom haus zoo tshaj plaws thiab yuav tsum tau noj. Rau nws yog tsim nyog xaiv cov khoom noj uas muaj nuj nqis nyob rau hauv yooj yim carbohydrates.
- Rau koj cov zaub mov, xaiv cov zaub, txiv hmab txiv ntoo, nqaij ntshiv, ntses, cereal thiab cov khoom ua qaub-mis . Noj lawv zoo tshaj plaws rau ob peb, nyob rau hauv qhov cub, thiab noj tshais thiab ua noj.
- Rau noj hmo, nws yog qhov zoo tshaj rau xaiv qaub-mis nyuj khoom los yog ib lub teeb zaub zaub xam lav.
Nws yog ib qho tseem ceeb los tswj kom lub cev tshuav ntawm lub cev, uas yog qhov tseem ceeb rau kev poob phaus. Nyob rau hauv ib hnub koj yuav tsum tau haus dej haus tsawg kawg yog 2 liv dej.
Yuav ua li cas qoj ib ce tawm ntawm lub plab nyob hauv tsev?
Nws yog ib qho tseem ceeb uas yuav tsum ua si ntaus kis las thiab tsawg kawg yog peb zaug ib lub lim tiam. Lub sijhawm kawm yog 40-60 feeb. Koj yuav tsum pib nrog kev sov so, uas nws yog qhov zoo uas xaiv cov cardio. Ib ce muaj zog ua 3 qho ntawm 20-30 zaug.
Kuv tuaj yeem ntxuav lub plab thaum nyob hauv tsev nrog kev qoj ib ce:
- "Txiab" . Lie on your back and lift your legs me ntsis saum lub plag. Ua qhov sib tov thiab yug me nyuam ntawm ob txhais ceg, txhais tau hais tias lawv txiab.
- "Climber" . Nqa cov ntsiab lus dag. Xwb, khoov cov ceg hauv lub hauv caug thiab rub lawv mus rau hauv siab. Koj tuaj yeem rub lub hauv caug mus rau ntawm lub xub pwg.
- Sib ntswg . Ua hauj lwm tag nrho cov xovxwm, nws pom zoo kom ua ob zaug sib tw. Lie on your back and press koj lub duav rov qab rau hauv pem teb. Khaws koj ob txhais tes nyob ze koj lub pob ntseg, thiab khoov koj lub hauv caug. Exhaling, nqa lub sab nraub qaum thiab ceg ua ke nrog lub pob tw.