Nws tsis yooj yim rau koj nrhiav tau ib tug hluas nkauj uas tsis xav ua tus tswv ntawm cov ceg zoo nkauj. Hmoov tsis zoo, tab sis yuav tsum tau tshem cov roj ntau ntawm qhov no yog qhov nyuaj tshaj plaws. Cov poj niam coob txaus siab xav ua kom tau sai npaum li cas hauv ob txhais ceg rau ib lub lim piam. Tam sim ntawd nws yog tsim nyog hais txog tias nws yog ib qhov tsim nyog los npaj rau kev ua haujlwm zoo thiab kev ua haujlwm, tsis muaj qhov no, koj yuav tsum tsis suav rau qhov zoo.
Yuav ua li cas kom poob phaus hauv ob txhais ceg rau ib lub lim piam?
Raws li tau hais lawm, kev ua haujlwm yuav tsum tau ua nyob rau hauv ntau cov lus qhia thiab ua ntej ntawm tag nrho nws kev noj haus kev noj haus thiab kev ntaus pob ncaws pob. Tsis tas li ntawd, nws yog pom zoo kom nqa tawm ntau cov txheej txheem zoo nkauj, piv txwv, muab ntaub ntawv, zaws, thiab lwm yam.
Nrhiav kom paub yuav ua li cas kom poob phaus sai sai hauv cov ceg, rau cov pib tshiab nws tsim nyog tham txog kev noj zaub mov. Nws yog pom zoo kom txo cov calorie cov ntsiab lus los ntawm 30%, rau qhov no nws yuav txaus kom tsis txhob qab zib, ci, rog, kib thiab carbonated dej. Nws yog ib qho tseem ceeb tias caloric ntsiab lus ntawm kev noj haus yog tsis qis dua 100 kcal. Xaiv cov khoom noj uas ua kom cov ntshav khiav. Thaum tsim koj cov zaub mov, vam khom rau ntawm cov khoom noj kom zoo.
Mus txuas ntxiv mus tham txog yuav ua li cas kom poob phaus ntawm ob txhais ceg rau ib lub lim tiam, cia peb khiav mus rau lub ce:
- Squats nrog luj . Nws yog tsim nyog los npaj me me, piv txwv li, nws muaj peev xwm yog pancakes los ntawm lub bar, uas yuav tsum tau muab tso rau kom ob txhais ceg xaus nyob rau hauv lub dav ntawm lub xub pwg. Lawv yuav tsum los ua luj taws, thiab muab thom khwm rau hauv pem teb. Hauv tes, coj dumbbells. Txaus siab rau qhov kev tshoov siab, hloov qhov ceeb thawj mus rau kev luj taws thiab coj tus pelvis rov qab. Nco ntsoov tias koj lub hauv caug tsis dhau koj cov thom khwm. Ua kom tiav kom txog rau thaum lub duav nyob rau hauv lub nrog rau hauv av. Exhaling, rov qab mus rau FE.
- Makhi ko taw . Sawv ntsug ntawm txhua lub fours, muab koj txhais tes rau ntawm koj lub xub pwg nyom. Tsa ib ceg nce hau, khoov nws ntawm txoj cai kaum. Nws yog ib qho tseem ceeb uas pob taws yog taw ncaj qha. Txoj hauj lwm yog tsa koj ko taw, straightening nws. Tib yam yuav tsum tau ua dua rau sab nraud.