Warm - up yog ib txheej ntawm kev ncaws pob tswj txoj kev sib koom ua ke nrog sib koom tes. Alas, 95% ntawm cov neeg kawm ntawv tsis quav ntsej cov kev ua haujlwm rau kev sov siab ua ntej kev cob qhia, vim qhov no yog qhov kev txiav txim siab "npliag" thiab nws tseem siv tau ncaj qha mus rau "kev siv zog" cov leeg.
Dab tsi yog qhov sov so tuaj:
- qhov tseeb sov-ua ntej kev cob qhia ceev txog qhov lub suab ntawm lub plawv dhia mus rau 100 nrib pleev / min;
- vim yog ncab thiab sov-ua ntej exercise, ntshav ncig thiab ntshav ntws ntawm cov leeg ua haujlwm;
- sov so ua haujlwm rau kev hloov cov hlab ntsha thiab pabcuam peb lub hlwb rau kev cobqhia;
- ib tug zoo sov-ua ntej kev cob qhia muab peb nrog ib tug aerobic load thiab nce qib ua hauj lwm ntawm metabolism;
- thaum kawg, nws tiv thaiv peb ntawm kev raug mob, vim nqaij ntshiv cov nqaij ntshiv yuav ua rau kev puas tsuaj.
Xyaum ua si
- Peb cov kev sov siab ua ntej kev cob qhia rau cov menyuam ntxhais yuav pib nrog cov cua sov ntawm lub pob qij txha, xws li - nkawm thom khwm. Thaum peb hloov, peb nyhav los ntawm ib qho thom khwm rau lwm tus.
- Peb nqa ob txhais ceg, nyom nyob rau hauv lub hauv caug, alternately upwards rau ntawm kev tshoov siab.
- Peb muab ob txhais ceg me ntsis dav, peb khoov cov ntiv taw nyob rau hauv ob sab thiab khawm me ntsis. Nyob rau ntawm kev siv exhalation, tsa koj sab npab sab saum toj ntawm koj lub taub hau, peb lean mus rau sab laug. Peb rov hais dua ntawm kev ceev ceev ntawm ob sab tib si.
- Txoj cai tsa ceg ntawm lub hauv siab, unfolding nrog rau lub cev mus rau sab laug, peb ua rau kev hloov ntawm ob qho tib si.
- Ob txhais ceg raug xa rov qab mus rau qhov dav ntawm lub xub pwg nyom. Ntawm kev tshoov siab peb tsa peb ob txhais tes mus rau sab, nyob rau lub exhalation peb ncig peb rov qab, peb coj peb ob txhais tes ua ke pem hauv ntej.
- Peb ua lub nraub qaum ncig nrog lub xub pwg nyom.
- Tes ntawm txoj siv, peb tig mus rau sab xis thiab sab laug, ces tig mus rau lub xub pwg nyom.
- Peb muab caij rau ntawm peb ko taw.
- Ncua ntawm txoj cai ceg, me ntsis stretched tawm ceg. Peb tig mus rau hauv lub hneev taw, khoov thiab tso lub hauv caug, ncab lub sab nraud ntawm tus ncej puab. Peb rov qab mus rau ob ceg.