Nco ntsoov zaj nkauj nrov ntawm pawg "Disco" Accident "hu ua" Ob txhais ceg ", ib tug tsis tuaj yeem pab tab sis xav txog tias qhov tseem ceeb ntawm lub cev yog rau ib tug ntxhais. Tseeb, nws yog nyuaj rau xav ib qho muaj kuab heev silhouette, yog hais tias lub hips yog dhau lawm. Zoo hmoo, muaj ntau txoj hauv kev kom koj ob txhais ceg slim thiab zoo nkauj.
Super-burning ceg qoj
Kev hais lus ntawm cov cej pliaj rau cov ntxhais, ib tug yuav pab tsis tau tus yeeb ncuab tseem ceeb ntawm txoj kev sib haum xeeb - roj nyiaj. Qhov tseeb yog tias cov kev ua haujlwm niaj hnub raug tsom kwm ntawm kev muaj zog ntawm cov leeg, tab sis lawv tsis cuam tshuam rau cov qe ntshav. Yuav kom poob phaus hauv ob txhais ceg, koj xav tau kev noj haus kom zoo thiab qoj ib ce.
Txawm hais tias tag nrho koj lub neej koj ua tau yooj yim noj qab zib thiab rog ntau npaum li cas, muaj ib hnub koj yuav tau rov qab xyuas koj cov zaub mov, vim nrog lub hnub nyoog, cov metabolism ua rau yav dhau los thiab qhov uas tau ua yav dhau los tau yooj yim, pib pib teeb meem ntawm cov teeb meem hauv cov roj deposits. Yog li ntawd, nws tseem ceeb ua luaj thiab kom koj xav txog koj cov zaub mov rau lub sijhawm.
Thiab rau kub tau sau cov rog, qhov siv tau zoo tshaj plaws rau cov ceg plaub hau uas yog cov hlab ntsha thiab cov cardio-load cardio-load. Cov no suav nrog:
- khiav;
- dhia hlua;
- taug kev nce ntaiv;
- aerobics;
- nqis aerobics;
- caij tsheb kauj vab, thiab lwm yam.
Koj tuaj yeem xaiv ib qho ntawm cov kev xaiv no. Muab lub cev no tso tawm 3-4 zaug hauv ib lub lim tiam rau 30-40 feeb. Nyob rau hauv cov ntaub ntawv ntawm ib tug hlua thiab ib tug ntaiv, lub sij hawm no muaj peev xwm raug txo, vim cov loads yog khaus ntau. Cov lus tsa ceg ntawm cov poj niam no yuav tsum yog ib feem ntawm kev cob qhia, vim hais tias lawv cia li tsis tsuas hlawv rog thiab ntxiv dag zog rau cov leeg, tab sis kuj muab cov ceg ntau dua, zoo nkauj zoo.
Lub zog muaj zog rau cov ceg
Tsis txhob hnov qab txog kev qoj ib ce rau txhais ceg, uas cia koj mus ntxiv dag zog rau cov leeg. Cov nqaij ntau tshaj koj muaj, qhov kub ceev yuav raug kub hnyiab, vim hais tias lub neej ntawm tej lub hlwb yuav tsum muaj cov roj calorie haum. Yog li, daim ntawv teev cov kev ua kom muaj kev ruaj ntseg zoo rau cov taw muaj cov nram qab no:
Squats
Pib ntawm txoj hauj lwm: rov qab ncaj, txhais tes rau ntawm daim ntaub, txhais ceg me ntsis sib nrug, ob txhais ceg toes zoo siab. Crouch, yaum rub lub pob tw rov qab, zoo li lawv xav zaum saum lub rooj zaum tsawg. Thaum lub hauv caug muaj bent ntawm ib lub kaum sab xis ntawm 90 degrees, khov ob peb cias, thiab tom qab ntawd maj mam rov qab los rau txoj haujlwm pib. Ua 3 teev ntawm 15 zaug. Thaum kawg, nws yog qhov pom zoo kom ua ib qho qauv ntawm lub cuj qis - nyob rau hauv qab ntawm khwj ywb rau lub sijhawm ntev tshaj plaws.
Txiab dag
Nrom ntawm nws sab nraum qab, nws ob txhais tes tom qab nws lub taub hau, cov xovxwm yog strained. Tsa koj ob txhais ceg ntawm txoj cai thiab maximally dilute rau lawv rau sab. Hla lawv thiab coj lawv rov los rau lawv txoj haujlwm. Ua 2 poob ntawm 15-20 lub sij hawm.
Kev Rifts
Zaum kom tsawg li tsawg tau, koj sab nraud yog txawm. Hloov qhov nyhav ntawm ib ceg mus rau lwm qhov. Khiav 10 rolls rau txhua sab.
Makhi ko taw
Sawv ntsug upright, ob txhais ceg ua ke, nias strained. Ntawm txhua qhov nuj nqis, swing koj ko taw rau sab, tsis txhob khoov thiab tsa koj txhais ko taw kom siab zog. Tau 15 zaug rau txhua ceg.
Lateral ko taw nqa
Ce muaj ntsis zoo ib yam li yav dhau los, tab sis cov ceg tsis txav mus los, tab sis raws nraim rau sab. Kom yooj yim, koj tuaj yeem tuav tau rau tom qab ntawm lub rooj zaum lossis lwm yam kev pabcuam. Ua rau txhua ceg 20 zaug.
Ua rau
Cia li sawv ntsug ncaj nraim, txhais tes rau ntawm lub duav, thiab siv lub kauj ruam dav rau pem hauv ntej kom lub hauv caug pem hauv ntej khoov ntawm cov ces kaum. Tom qab ntawd rov qab mus rau qhov chaw pib thiab rov ua dua lwm sab. Ua 2 txojkev 15 zaug ib zaug.
Qhov no yuav siv sij hawm li 20 feeb xwb thiab yog qhov zoo tshaj qhov qub ntxiv rau qhov aerobic exercise. Ua zoo li no tag nrho 3-4 zaug hauv ib lub lim tiam, koj yuav ceev nrooj nco zoo heev.