Ntsuas rau ntawm lub plab: zoo ce

Muaj ntau ntawm peb npau suav muaj ib tug zoo meej daim duab, yuav tsum tau zoo nkauj thiab ntse, "uas qhia tawm" nyob rau lub plab ntsuas. Txhua txhua hnub peb mus rau hauv daim iav, saib koj cov roj folds thiab xav hais tias: "Tag kis yuav pib mus ua viav vias rau hauv xovxwm. Tag kis noj tom qab 6 nres. " Feem ntau nws yog thiab tseem cia li ib tug kev cog lus. Thiab thaum nws pom ntawm lub puam ib tug zoo nkauj thiab slender ntxhais, sim mus nrhiav pov thawj nws tus kheej: "Nws yog tus nplua nuj rau cov niam txiv, ib tug ntau lub sij hawm thiab nyiaj txiag rau ib tug gym thiab ib tus kws qhia."

Nws yog lub sij hawm mus hloov ib yam dab tsi. Nws yog tsim nyog los noj cov nyiaj nyob rau hauv ib tug fist thiab muab nws cov tsos ib tug tag nrho ntawm 20 feeb thiab ib hnub twg tsis muaj recourse mus rau lub coaches. Vim hais tias txhua leej txhua tus muaj txhua yam uas koj yuav tsum tso li qhov zoo nkauj ntsuas rau ntawm nws lub plab. Ib tug yuav tsum tau tsuas kauj ruam yog kauj ruam ua cov lus qhia nram.

Theem 1. Tshem tawm cov roj los ntawm lub pw khwb rwg

Yuav pib sib ntaus rau lub cubes, koj yuav tsum tshem tawm lub cev muaj roj, hlawv tshaj rog.

Nyob rau hnub uas koj yuav tsum haus ob litres ntawm cov dej. Nws tsis tsuas qhia cov roj los ntawm lub cev, tab sis kuj txo cov kev xav ntawm kev tshaib kev nqhis.

Tom qab txhua txhua 3 teev yog tsim nyog kom muaj ib tug tom metabolism tej hauj lwm zoo li ib tug moos thiab hlawv roj.

Koj yuav tsum tau muab cov npias thiab khoom qab zib los ntawm lub khw. Koj yuav tswj txig qhuav txiv hmab txiv ntoo, zib ntab thiab ceev. Tej zaum koj yuav txaus siab rau qhob ncuav.

Cais ntawm cov khoom noj ntawm ua kom zoo khoom noj xws li cov qab zib, khob cij ua nrog cov hmoov nplej dawb thiab dawb mov. Tab sis ua koj tus kheej paub noj zaub thiab cereals. Los ntawm no yuav txhim kho kev zom thiab muaj roj mus tam sim ntawd.

Theem 2. Tsim ib tug muaj kev vam meej blog

Tias tsis ntev nyob rau hauv lub plab cubes, koj xav tau kom ib tug chaw muag mis nyuj ntawm successes thiab failures. Los ntawm nws cov xovxwm, ntawm chav kawm, tsis pumped txog, tab sis peb yuav pom li cas nyob ze lawm ib tug npau suav. Cov yuav tsum tau muab sau raws li ib hnub twg ntawm kev qoj ib ce ua raws li noj cov khoom qab zib thiab lwm yam Ib yam li ntawd ib tug yuav tswj.

Kauj ruam 3. ua ce

Yuav ua li cas kom tshem tawm plab rog thiab tso li lub xovxwm nyob hauv tsev? Ib txhia cov pluas noj yuav pab tsis tau ntawm no. Peb yuav tsum tau tshwj xeeb ce uas koj yuav tsum tau ua tsis tu ncua.

Nyob rau hauv cov nqaij mob plab txheej txheem sab, nruab nrab thiab sab sauv xovxwm. Nyob rau hauv no ib theem zuj zus lawv yuav tsum tau kawm.

1. Yuav kom sov li rau cov nqaij ntshiv yuav tsum tau workout. Yuav tsum ncab koj cov leeg nqaij nram qab no ce: lub taub hau puv, twists lub cev, txhais tes thiab ob txhais ceg strides.
2. Peb pib los ntawm lub hauv qab ntawm cov xovxwm. Qhov zoo tshaj ce yog lub "folding". Kuv yuav tsum tau mus pw rau koj rov qab thiab tsa ob txhais ceg thiab npog tas ib ce, ua mus cuag nws daim di ncauj los nws lub hauv caug. Tom qab ntawd tus taw muaj peev xwm muab ib tug me me qhov hnyav rau ceeb thawj. Nyob rau hauv nqus yuav tsum sawv, thiab nyob rau tawm coj lub starting txoj hauj lwm. Qhov no qoj ib ce yog ua nyob rau hauv ob poob lawm ntawm 25 lub sij hawm.
3. Daus qhov nruab nrab cov xov xwm. Ntawm no yog kawm cov obliques. Hais tias nqaij kev kawm ntaub ntawv yuav ua rau nws ua tau rau tso li lub ntsuas rau nws lub plab, raws li ib tug tshwj xeeb daim ntawv ntawm cov mob plab corset. Dag rau koj rov qab, khoov ob txhais ceg thiab sim cai luj tshib kov ub kov no laug lub hauv caug thiab sab laug-tes - muaj cai mus txog. Ce nqa tawm nyob rau hauv ob poob lawm ntawm 30 lub sij hawm.
4. Queue sab sauv xovxwm. Pw rau hauv koj rov qab, ob txhais ceg nyom thiab muab tso rau hauv pem teb. Upper lub cev yuav tsum tau tsa, kho kom sawvdaws xeeb rau lub hauv caug. Lower rov qab yuav tsum tau sab laug rau hauv pem teb. Ce yog ua nyob rau hauv ob poob lawm ntawm 50 lub sij hawm.
5. Ntsuas rau lub plab cov ntxhais yuav tshwm sim tom qab cov kev qoj ib ce. Nyob rau hauv tas li ntawd rau tus tub ntxhais, nws tseem tau mus qhia lub ce "tsheb tuam". Koj yuav tsum mus pw rau hauv pem teb thiab tsa nws ob txhais ceg, ua taw zoo li caij ib lub tsheb kauj vab.

Zaum-ups, raws li zoo raws li cov kev siv ntawm bar thiab dumbbells yuav pab tau tso tau rau hauv xovxwm. Thiab thaum lub sij hawm lub hnub koj yuav tau tseg ncab cov nqaij ntshiv ntawm lub plab mog, tshwj xeeb tshaj yog nyob rau hauv lub thauj los yog zaum tom qab ib tug computer.

Yuav kom tso tau rau hauv lub plab ntsuas tsuas yuav tau tsis tu ncua thiab meej nqa tawm ce thiab noj txoj cai. Thiab ces koj tsis tas yuav siv ib tug ntau lub sij hawm thiab nyiaj txiag rau gyms.