Boka, uas yog pom los ntawm nyob rau hauv cov khaub ncaws, saib, mus muab nws mob me, dab tuag. Tau tshem ntawm lawv yog tsis yooj yim, vim hais tias cov rog nyob rau hauv cheeb tsam no yog nyuaj rau noj. Ib qho kev qhia ua ke yog ib qho tseem ceeb rau kev daws teeb meem, yog li ntawd cov lus qhia yuav ua li cas kom tshem pob ntseg rau ntawm ob sab yuav pab tau. Nyob hauv txoj kev poob phaus nws tseem ceeb heev uas yuav tsum tau noj mov thiab ua kom zoo zog. Nyuam qhuav xav hais tias koj yuav tsis poob phaus rau hauv ib qhov chaw, vim muaj roj hlawv thoob lub cev tib lub sijhawm.
Yuav ua li cas ntxuav ob sab hauv tsev - cov cai cov khoom noj
Nws tsis muaj peev xwm ua kom tiav cov txiaj ntsig zoo tsis tas hloov cov qauv ntawm kev noj haus. Nws muaj ob peb yam tseem ceeb uas yuav tsum tau ua hauv tus account:
- Muab cov zaub mov rau feem ntau. Qhov no tseem ceeb heev rau kev tswj cov metabolism thiab tsis tshaib plab. Qhov tseem ceeb tshaj plaws thiab txaus noj mov yog pluas tshais, tab sis noj hmo yuav tsum muaj teeb pom kev li lub sijhawm.
- Yog tias koj xav tau ib lub duav uas zoo nkauj, ces muab qab zib, ci, rog, qab ntsev, haus luam yeeb thiab lwm yam khoom noj txom ncauj.
- Lub hauv paus ntawm cov zaub mov yuav tsum yog txiv hmab txiv ntoo thiab zaub, nplua nuj nyob rau hauv fiber, thiab nws yog ib qho tseem ceeb rau lub cev ua haujlwm ntawm lub plab system. Xws li hauv cov zaub mov ib hom noog, ntses thiab ntshiv nqaij.
Lwm qhov teeb meem hais txog yuav ua li cas sai sai rau ob tog ntawm lub tsev - haus dej haus tsawg kawg yog 1.5 liv dej rau ib hnub twg. Ua ntej, cov kua no yuav pab txo kev noj qab haus huv , thiab ob, nws yog qhov tseem ceeb rau cov metabolism.
Dab tsi yog qhov yuav pab kom tshem cov tog?
Rau txoj kev cob qhia nws yog qhov tsim nyog yuav tau xaiv kev ua haujlwm, thaum lub caij nyoog tag nrho cov leeg plab tau txais ib qho kev thauj. Kom hlawv rog, koj tuaj yeem tsis tuaj nrog tej yam zoo tshaj kev siv zog aerobic. Koj tuaj yeem xaiv khiav, dhia lossis lwm yam kev taw qhia. Nws yuav tsum tau ua peb zaug ib lub lim tiam, pib txij li 20 feeb, thiab tom qab lub sijhawm nws yuav tsum tau nce mus txog 40 feeb. Ib ce muaj zog yog ua tiav 3 teeb tsa, ua 12 repetitions.
Yuav ua li cas qoj ib ce tawm ntawm ob sab:
- Skew twists . Lie on your back and bend your legs, thaum lub pob taws ntawm ib qho yuav tsum muab tso rau ntawm lub hauv caug ntawm lwm. Tuav koj ob txhais tes tom qab koj lub taub hau thiab nco ntsoov nias koj sab qaum rov mus rau hauv pem teb. Tsa koj lub xub pwg thiab, tshem tawm, tig ib los ntawm ib sab mus rau sab laug thiab sab xis. Tsis txhob tuav koj lub puab tsaig ntawm koj lub hauv siab thiab tsis txhob muab koj ob txhais tes tso rau ntawm koj lub taub hau. Thaum lub ce, lub xub pwg nyom yuav tsum tsis txhob pw hauv av;
- Sab lath . Yog tias koj xav ua kom sai sai rau cov tog neeg, ua tib zoo saib xyuas qhov kev yoojyim, tabsis kev ua haujlwm zoo. Zaum ntawm koj sab thiab kom koj ob txhais ceg ncaj. So koj txhais caj npab hauv av, tso nws nruj qis hauv koj lub xub pwg, thiab rub lwm tus. Tsa lub plab pob ntseg, so rau hauv pem teb nrog lub xibtes thiab ko taw. Lub cev yuav tsum tsim kom muaj kab. Nco ntsoov tias tsis muaj kev tiv thaiv nyob hauv qis qis, thiab tsis tuav koj cov pa. Rov tag nrho thiab sab nraud.
- Slopes . Khaws ib daim txiag lo thiab muab tso rau ntawm koj lub xub pwg. Muab koj ob txhais taw dav dua koj lub xub pwg. Ua rau thawj zaug nyob rau hauv ib qho kev coj thiab tom qab ntawd los ntawm lwm txoj kev. Koj tuaj yeem ua rau qhov chaw muaj kab ntsig. Nyob rau hauv qhov no, lub projectile yuav tsum tau muab nyob rau hauv tes thiab khaws cia nyob ze ntawm lub duav. Lean li tsawg li sai tau los ua kom hnov kev ncab ntawm cov leeg.
- Sib sib zog zaum . Tshem tawm ntawm ob sab ntawm lub tsev, ua haujlwm zoo li no: zaum saum lub hau, khoov koj lub hauv caug thiab ua rau lawv yuag. Hauv koj txhais tes, siv lub dumbbell. Ntsais ntawm txav lub dumbbell ua ntej rau sab laug, thiab tom qab ntawd ces sab xis. Nws yog ib qho tseem ceeb uas yuav tau ua kom koj lub nraub qaum nyob hauv ib theem.
Cope nrog qhov teeb meem uas twb muaj lawm, koj tuaj yeem nrog kev pab los ntawm ib tug hoop, tab sis nco ntsoov tias nws yuav tsum tau sib ntsaub rau tsawg kawg yog ib nrab ib teev. Muaj ntau hom versions ntawm hulahop , supplemented nrog zaws npas, uas pab kom tawg cov fatty deposits.