Tsis muaj ntau tus ntxhais tuaj yeem muaj kev khav theeb thiab cov ceg zoo nkauj, yog li ua tiav cov ntawv, koj yuav tau ua hauj lwm. Rau qhov no nws tsis yog tsim nyog mus rau lub gym , raws li nws yog txaus to taub li cas ib tug ntxhais yuav co nws ob txhais ceg nyob rau tom tsev. Muaj qoj ib ce uas tsis tas yuav tsum siv txoj kev sib tshuam thiab cov khoom siv khov kho. Nws yuav tsum tau nyob rau hauv lub hlwb hais tias qhov tshwm sim yog ib qho kev ua ke uas tsis suav cov kev ua kis las, tab sis kuj yog kev noj haus kom zoo.
Tus ntxhais yuav tso nws ob txhais taw hauv tsev li cas?
Cia peb pib nrog cov txheej txheem ntawm cov zaub mov, vim tias qhov hnyav thiab cov nqaij ntshiv kev loj hlob yog nyob ntawm kev noj haus ntau dua. Ua ntej ntawm tag nrho cov, nws yog ib qhov tsim nyog los tso tseg lub qab zib, hmoov thiab rog. Cov khoom uas muaj cov kab yooj yim carbohydrates yog cov yeeb ncuab tseem ceeb ntawm daim duab. Nws yog ib qho tseem ceeb heev kom noj cov khoom noj muaj protein ntau, yog li txhua hnub tus nqi yog 80 g, thiab qhov no yog 150 g ntawm nqaij los yog ntses thiab 200 g ntawm tsev cheese. Tsis tas li ntawd kuj muaj nyob rau hauv cov zaub mov ib feem ntawm oatmeal, zaub zaub xam lav hnav nrog txiv ntseej roj, thiab txiv hmab txiv ntoo tsis txhob qab zib.
Sib tham txog yuav ua li cas ncaws tus ntxhais hauv tsev, pib nrog kev thauj khoom aerobic. Lawv yog cov tseem ceeb rau kev ploj tuag ntau heev thiab kom tshem tau cov cellulite. Rau lub hom phiaj no , caij tsheb kauj vab, khiav, da dej, dhia ua si thiab qoj ib ce rau tshwj xeeb simulators. Ua haujlwm tawm cov leeg, koj yuav tsum muaj zog, tab sis nws tsis pom zoo kom xyaum ntau dua ob zaug hauv ib lub lim tiam, vim nws tseem ceeb kom muab lub cev lub sij hawm rov los. Rau cov neeg uas nyiam ua viav vias koj taw nyob hauv tsev, nws tsim nyog tawm tswv yim txog kev xav siv ntxiv hnyav, piv txwv li, dumbbells lossis barbells. Nws yuav tsum tau hais tias lub nra yuav tsum nce maj, thiab qhov no siv rau ob qho ntxiv hnyav ntxiv thiab pes tsawg tus rov qab ua dua. Ib ce yuav tsum rov qab ua dua 3 teev, ua 10-25 rov.
Yuav ua li cas sai sai tso koj ob txhais ceg tom tsev:
- Squats nrog ib tug dhia. Cov kauj ruam yog qhov pib qoj ib ce uas tso cai rau koj kom tau zoo. Tuaj ntsug ncaj nraim thiab ua ib khwj ywb, poob tso ua ntej txoj cai kaum sab xis yog tsim hauv lub hauv caug. Thaum siv nyiaj thawb ob txhais ceg thiab ua tes taw ntxiv, ua lub siab, thiab tom qab tsaws, zaum dua. Yuav kom nce lub pob, siv qhov hnyav ntawm koj txhais ko taw los yog siv dumbbells.
- Zaprygivaniya nyob rau hauv lub platform. Ua ntej koj yuav tsum txiav txim siab lub platform, piv txwv li, nws yuav ua tau ib lub rooj ntev zaum uas nws siab yuav tsum yog li 10 cm hauv qab lub hauv caug. Nws yog ib qho tseem ceeb uas lub platform ruaj khov. Sawv ntsug txog 30-40 cm ntawm nws, thiab tom qab ntawd, dhia nrog lub zog ntawm ob txhais ceg thiab pob tw. Thaum lub ce yuav ua haujlwm zoo, tuaj tos dumbbells.
- Lub caij nplooj ntoos zeeg. Hais txog yuav ua li cas tso koj txhais taw nyob hauv tsev, koj tsis tuaj yeem hnov qab txog qhov kev qoj ib ce, uas ua rau muaj kev nplua zoo rau ntawm lub duav. Cia li sawv ntsug thiab rub koj lub plab. Siv ib lub kauj ruam tob rau pem hauv ntej thiab zaum kom txog thaum 90 degree kaum sab xis nyob hauv lub hauv caug ntawm sab ceg. Rov qab mus rau PI thiab lunge nrog rau lwm sab ceg.
- Sawv cev rau ntawm thom khwm. Kom koj ob txhais ceg zoo nkauj, koj yuav tsum tau them nqi rau tag nrho cov leeg, nrog rau cov pob txha. Sawv nrog koj cov ntiv taw ntawm lub me me, tom tsev muaj txaus thiab ib phau ntawv tuab. Cov luj taws yuav tsum nyob saum nruab ntug. Maj mam nce thiab nqis ntawm koj cov ntiv taw. Txhawm rau nce lub load, siv lub dumbbell.
- Makhi. Sawv ntsug ntawm tag nrho cov plaub, muab koj txhais caj npab rau hauv koj xub pwg thiab saib ntsoov. Rub lub ceg, khoov ntawm lub hauv caug rau lub hauv siab, khoov rau sab nraub qaum, thiab tom qab ntawd, rub tawm rov qab, ncaj qha. Ua kom tau tus naj npawb ntawm cov lus rov qab thiab qhia lwm tus ceg.