Yog tias koj xav kom poob phaus sai thiab zoo, koj yuav tsum muaj qhov kev poob phaus. Peb muab koj qhov kev xaiv: kev noj zaub mov zoo raws li kev noj haus zoo, feem ntau cov khoom noj khoom haus thiab ib qho yooj yim exercise 2-3 zaug ib lub lim tiam. Hauv qhov no, koj yuav plam 1-2 kg ib lub lim tiam, i.e. 5-10 kg ib lub hlis.
Kev Pab Cuam Tshuam Poob
Cov kev pabcuam yuag tsis zoo yuav pib nrog kev noj haus, vim hais tias nws yog ntev li ntawm thiab kev tsis txaus siab yog tus yeeb ncuab tseem ceeb ntawm kev sib raug zoo. Ib qho kev txheeb ze, uas muaj peev xwm thiab yuav tsum tau muaj ntau haiv neeg, nws yuav tsum muaj raws li nram no:
- Noj tshais: omelette los ntawm 2 qe los yog kib qe, los yog hau 2 qe, los yog ib feem ntawm cov porridge + tshuaj yej tsis muaj suab thaj.
- Qhov thib ob noj tshais: txhua yam txiv hmab txiv ntoo.
- Noj su: ib qho khoom noj ntawm cov kua zaub thiab ib qho mov ci ntawm qhob cij, koj tuaj yeem ntxiv zaub qos yaj ywm zaub.
- Khoom txom ncauj: ib nrab ntawm ib pob ntawm cov cheese tsawg lossis ib khob yogurt, los sis yogurt tsis muaj cov zauv, los yog ib daim cheese 20g.
- Pluas Hmo: ntshiv nqaij, ntses los yog nqaij qaib nrog txhua yam zaub garnish (tshiab thiab siav zaub yuav ua).
- Ib teev ua ntej npau suav: ib khob ntawm skimmed yogurt (koj muaj peev xwm ntxiv ib spoonful ntawm bran).
Los ntawm kev noj haus tsis tshua muaj vaj tse, khoom noj khoom haus, khoom noj los ntawm cov khoom noj khoom haus, thiab tag nrho cov khoom qab zib tshwj cov txiv hmab txiv ntoo thiab cov khoom noj lawv (lawv tuaj yeem noj pluas su).
Qoj qhov kev pab cuam rau kev poob phaus
Raws li koj lub sijhawm, haujlwm thiab lwm yam koj ua tau
- khiav ntawm qhov chaw, tog twg los ntawm lub chaw ntau pob, los yog nce tus ntaiv;
- torsion hoop los yog dhia hlua;
- cov chav kawm rau cov kev kawm fitness video tom tsev;
- seev cev, aerobic, ib kauj ruam hauv pawg;
- gym thiab li ntawd.
Nws yog qhov zoo tshaj los ua ke lub hwj chim thiab aerobic loads. Piv txwv, khiav ib zaug ib lim piam, thiab lwm ob qhov kev cob qhia kom mob siab rau kev cob qhia. Nws ntseeg hais tias qhov no yog qhov zoo tshaj plaws mus kom txog kev poob phaus.