Yuav ua li cas kom poob ceeb thawj nyob rau hauv lub ob txhais tes ntawm cov ntxhais: ce

Feem ntau teeb meem ntawm cov hluas nkauj - yuav ua li cas kom poob ceeb thawj nyob rau hauv koj txhais tes. Txiv neej feem ntau tsis muaj teeb meem nrog qhov Web site no, tab sis lub cev tsis kho creatures tau muab tso rau ib tug ntau ntawm kev rau siab mus cuag tej yam tshwm sim, vim hais tias daim tawv nqaij nyob rau hauv koj ob txhais tes mos mos, nyias nyias thiab feem ntau hangs, thiab tus ntxiv qhov ceeb thawj tsis xav tawm.

Yog vim li cas koj ob txhais tes tsis poob phaus?

Rau ntau tus neeg, lub cev zoo licas, cov ntsuam mus nce nyhav thiab elasticity ntawm daim tawv nqaij ntawm txhob muab, yog li ib txhia yog ua siab tshaj plaws dag zog, hos lwm yam uas tshwm sim los ntawm nws tus kheej. Nws tshwm sim hais tias lub nyhav ntxiv mas, yuav tsum muaj, thiab ob txhais tes saib muaj roj thiab flabby. Poj niam ob txhais tes xoob qauv yog heev yooj yim mus muab nyob rau hauv lub tsim ntawm qhov tseeb zoo lawm, tab sis qhov no yog tsis yog ib tug yog vim li cas rau tag kev cia siab. Yog hais tias peb txoj kev ua rau qhov teeb meem comprehensively thiab aggressively - cov yuav tsis siv ntev!

Basic cai thiab cov tswv yim

Txoj Cai xov tooj 1 thiab yog qho tseem ceeb heev! Tsuas yog tsis tu ncua thiab kev mus kom ze rau qhov teeb meem yuav pab tau kom tshem tau ntawm nws. Yog li ntawd, cov chav kawm yuav tsum tau plaub mus rau tsib lub sij hawm ib lub lim tiam. Nyob rau hauv cov ntaub ntawv no, nws yog ntshaw hais tias ib tug ntawm lawv twb ua ke nrog cardio (khiav, dhia hlua, aerobics los yog seev cev rau ceev music).

Txoj Cai tooj 2 yog tib yam tseem ceeb uas ib tug yuav tsum workout rau 10-15 feeb thiab nyob rau thaum xaus ntawm cov zaug ncab nqaij thiab tendons (ncab).

Txoj Cai tooj 3: nruam xyuas ntawm qhov tseeb txoj hauj lwm ntawm cov nqaj qaum (nws yuav tsum tau ncaj), qhov chaw ntawm lub lub xub pwg nyom (lawv tsis muaj rau nws nce mus rau lub taub hau) thiab lub taub hau - nws yuav tsum tsis txhob poob mus rau hauv lub xub pwg nyom, los yog dai cia. Crown tsis tu ncua rub li cov nqaj qaum axis.

Txoj Cai tooj 5: tag nrho cov taw - los yog tsis muaj luj, yog ua nyob rau hauv lub qeeb atherosclerosis ntawm 2-4 vib nas this tauj ib viav vias. Tsiv mus los yog mus rau sab caj npab no yog ua los rau nqus thiab down los yog quav - nyob rau ua pa tawm.

Thiab tooj 5 - tsis tseg ntxiv load, tshwj xeeb tshaj yog yog hais tias tus ce yog ib qho yooj yim.

Ib txhia ntxhais mus poob phaus nyob rau hauv lub ob txhais tes cas tsis yooj yim, li ntawd, lawv yuav tsum tau siv nyhav ntxiv rau kom cov kev siv ntawm raug thiab qhov ntev ntawm poob lawm.

Ce nrog rau tes taw hnyav

Yuav ua li cas mus poob ceeb thawj sai sai nyob rau hauv lub ob txhais tes ntawm cov ntxhais? Ntawm chav kawm, nrog ib tug ntxiv yam tab kaum. Xaiv dumbbells uas 2-3 kg, loj - tsuas yog rau cov neeg uas xav kom cov leeg loj. Yog hais tias koj yeej tsis tau koom nrog qhov nyhav, thaum nyob rau hauv ua ntej koj yuav siv polutorakilogrammovye.

• Zaum los yog sawv nrog tsau rov qab, muab koj ob txhais tes cia raws qab thiab maj mam tsa ncaj li thiab xa mus rau tus xub pwg kab. Nyob rau hauv cov ntaub ntawv no thaum lifting tus txhuam nrhiav, thiab thaum nws txo qis - cia. 15 mus rau 25 lub sij hawm nyob rau hauv ib tug mus.
• Tilting lub npog tas ib ce ntawm ib tug 45 degree angle rau hauv pem teb (khoov koj lub hauv caug ib tug me ntsis zoo dua), coj cov feem ntau ncaj qha ob txhais tes rov qab, kho, txo hniav, thiab khoov rau hauv lub tes tuav tus txhuam nrog ib tug dumbbell sideways txheeb ze mus rau lub npog tas ib ce. Nws yog ib qho tseem ceeb los xyuas kom meej tias cov theem ntawm lub luj tshib tsis hloov nws txoj hauj lwm - kom nws tas li tsa dua thiab khiav lag luam tsuas quav. Koj 20-25 lub sij hawm.
• Direct ob txhais tes mus tsa los ntawm lub sab tsis tshua muaj neeg mus txog thiab hlauv. 15 lub sij hawm thaum tuav nws txhais tes, thiab ib yam nrog rau xibtes down.
• Dag rau ib lub rooj ntev zaum los yog rau hauv pem teb, dilute txhais tes nyob rau hauv tes, tsis kov hauv pem teb, thiab khoov rau lub hauv siab, ua kom koj lub luj tshib nyob rau hauv kab. Rov 15 mus rau 25 lub sij hawm.

Tab sis li cas ce ua li cas los thinner ob txhais tes, yog hais tias tsis muaj dumbbells?

Ce tsis muaj tes taw hnyav li

Yog hais tias Arsenal tsis muaj dumbbells, yuav ua li cas kom poob ceeb thawj ceev txhais tes nyob rau hauv lub tsev? Tau txais kev pab nrog cev muaj zog ce koj qhov ceeb thawj, uas yuav tiv nrog neeg ua hauj lwm cia li zoo.

• Laub ib ce nrog txawv txaus - ib qho ntawm feem ntau yooj yim thiab zoo. Tsuas yog hais tias koj xav txog hais tias thaum lub Scope ntawm tus hluas nkauj lub xub pwg mus rau dab tsi, koj yuav tsum tsis txhob muab kev koom tes nrog ib tug dav tuav, zoo txhuam teem nyob ze rau qhov npog tas ib ce (xav tias qhov kov ntawm lub ob txhais tes mus rau hauv lub cev), thiab khoov koj lub luj tshib ncaj rov qab. Nyob rau hauv no txoj hauj lwm, ib tug heev zoo ua hauj lwm Triceps, pecs thiab lub xub pwg delta. Yog hais tias koj tsis tau ua laub-ups nrog ncaj ob txhais ceg - koj yuav muab koj lub hauv caug nyob rau hauv pem teb. Yuav kom ua tau ntau lub sij hawm, yog li ntawd lub caij nyoog kawg no yog nyob rau hauv lub siab tshaj plaws kev quab yuam nyob rau hauv lub ntug ntawm lub tau.
• Nws yuav wrung tawm ntawm ib lub rooj zaum los yog lub rooj, ua rau nws rov qab mus rau nws thiab xa ob txhais tes pem hauv ntej ntiv tes. Dabtsi yog khoov ob txhais ceg, khoov thiab ua kom ncaj koj caj npab dua, siv tus quab yuam ntawm caj npab (tab sis tsis ob txhais ceg).
• Muaj ntau rave kev xyuas los ntawm cov poj niam yuav ua li cas kom poob ceeb thawj nyob rau hauv koj txhais tes rau ntawm ce ntawm Callanetics system: ncaj koj caj npab mus rau sab thiab lub siab tshaj plaws lim. Ua me me-amplitude ua viav vias thiab nce thiab nqis, (ntau 20-25 cm) thiab rov qab tawm, raws li nws ob txhais tes nrees strained. Sim ua kom tsawg kawg yog 100 xws cwj nrag (50 nyob rau hauv txhua embodiment) yog tsis txo qis ob txhais tes.
• Los ntawm txoj hauj lwm ntawm zaum khooj ywb dhia rov qab mus rau hauv lub teeb straps thiab dhia mus rau lub starting txoj hauj lwm. Yog hais tias koj hnyav ntau tshaj li 70 kg, nws yog qhov zoo tshaj plaws tsis dhia, thiab otshagivat uas tsis mus ntau heev luj nyob rau hauv cov pob qij txha ntawm lub cev. 15 mus rau 25 lub sij hawm.

Zoo li qub load - ib qho ntawm qhov zoo tshaj

Cov feem ntau heev zoo txoj kev rau cov poj niam kom poob ceeb thawj nyob rau hauv lawv txhais tes tsis muaj ntau npaum li cas fuss - yog, ntawm chav kawm, plank teeb. Cov poj huab tais ntawm tag nrho cov zoo li qub txoj hauj lwm, muaj ntau tshaj 20 kev xaiv. Nyob rau hauv cov ntaub ntawv no, ib tug zoo lawm raws li nruj ncej puab, pob tw thiab nias hnia rau hauv tom ntej workouts. Lub ntsiab mob - qhov tseeb txoj hauj lwm ntawm cov nqaj qaum: nws yuav tsum tau ncua tsis sagging, nws yog ntshaw kom muaj nyiaj tso ncaj lub luj tshib rov qab. Thiab sim kom muaj tsawg kawg ib feeb, maj mam ntxiv kom cov sij hawm uas mus txog rau peb.

Sawv daws yeej paub "choj" no kuj yog zoo heev rau lub xub pwg nws daim siv sia. Sim kom txoj hauj lwm muaj tsawg kawg yog 3 poob lawm ntawm 30 vib nas this.

Lwm txoj kev zoo kom poob ceeb thawj raws li ib tug hluas nkauj nyob rau hauv lub caj npab thiab lub xub pwg nyom - cia li rub lub sab caj npab mus rau lub luj tshib thiab tuav txoj kab tsis muaj dabtsi yog khoov los yog xa me nyuam rov nyob rau hauv rau 3-5 feeb, txhua ntxiv feeb xwb me ntsis tig lub xub pwg ob leeg rau pem hauv ntej los yog rov qab. Muaj kev xaiv - ob txhais tes nyob rau hauv pem hauv ntej, tab sis koj ua tau nyob rau hauv tes. Nws yog pom zoo kom siv tag nrho cov ntau yam rau ntau ncauj lus kom ntxaws tshawb txog ntawm me me nqaij.

Ncab rau lub xub pwg nws daim siv sia

Yuav ua li cas koj yuav tsum mus rau tes poob hnyav sai? Ntawm cov hoob kawm, ua ib tug sib sib zog nqus stretch ntawm cov nqaij fibers thiab tendons. Yog vim li cas thiaj yog li no thiaj tseem ceeb? Nyob rau hauv lub cheeb tsam ntawm lub xub pwg nyom nyob rau hauv tib neeg yog pawg ntawm cov qog ntshav hauv thiab lymphatic system yog lub luag hauj lwm rau tu ntawm lub cev thiab cov metabolism hauv, thiab yog li ntawd, qhov tseeb lag luam ntawm tag nrho cov kab mob. Yog hais tias cov nqaij yog compressed thiab yog nyob rau hauv mob hypertonia - cov qog ntshav hauv yog pinched thiab yuav tsis ua kom zoo, nws lov cov outflow ntawm cov qog los ntawm cov ntaub so ntswg, thiab muaj yog o, ntshav stasis, thiab nws thiaj li mus rau slag. Qhov twg toxins - muaj thiab nyhav dhau heev lawm. Vim li no, tsis txhob las mees tsis tu ncua ncab caj npab leeg.

• Yuav kom txuas rov qab ntiv tes xauv, nrog ib txhais tes uas muaj lub luj tshib li thiab lwm yam cia. Yog hais tias koj tsis tau koom tes - koj yuav siv ib tug phuam los siv kom pab tau.
• Concatenate dab teg xauv rov qab rau ncaj caj npab thiab leaned rau pem hauv ntej mus rub nws ob txhais tes rau lawv tus kheej rau hauv pem teb.
• Rub caj npab adhered xauv pem hauv ntej thiab npawv rov qab lawm nro ntawm lub xub pwg hniav.
• Muab koj sab tes xis rau sab laug lub xub pwg thiab lub luj tshib rau thawb koj tus kheej ceev xub pwg kab thaum uas tig mus rau hauv pem teb.
• Rub ncaj ob txhais tes li, clasped nws ob txhais tes thiab koom rub lub sab ntawm lub npog tas ib ce thiab tej caj npab, ntshiv me ntsis mus rau sab.

Qhov tseem ceeb ntawm kev noj qab nyob cov khoom noj

Yuav ua li cas puas tau tus hluas nkauj kom poob ceeb thawj nyob rau hauv lawv txhais tes tsis muaj khoom noj kom zoo? Yog txoj kev. Tsuas yog ib tug muaj xiv rau yam tshwm sim muaj peev xwm tsis yog yuav tiav los ntawm kev noj pancakes thiab haus Coke. Cov zaub mov yuav tsum muaj ib tug ntau dua feem pua ntawm cov roj rau cov active ua hauj lwm ntawm txoj hnyuv, thiab ib tug txaus tus nqi ntawm cov kev kawm protein rau nqaij muaj nuj nqi. Carbohydrates, on qhov tsis tooj, sim kom txo tau - thiab ces tus ceeb thawj yuav tsis kam, vim hais tias, raws li koj paub, nrog cov tes nws mus xeem. Down nrog kev haus luam yeeb, haus dej cawv thiab preservatives! Sidestep cov zaub mov uas muaj siab cov nqi ntawm cov piam thaj, ntsev thiab gluten.

Ntxiv cov txheej txheem los pab

Rau sagging tawv nqaij yuav tsum tau ntxiv cov nyhuv: yuav siv tau nrog thermal nyhuv ntaub yas, massage teeb meem qhov chaw thiab cream nrog anti-cellulite nyhuv. Tsis tas li ntawd, Yog hais tias koj muaj lub sij hawm mus siv rau cov pas dej ua ke - nws yog zoo dua siv nws, vim hais tias ua luam dej yog zoo tagnrho tsis tsuas yog rau cov laus caj npab, tab sis rau tag nrho lub cev.

Raws li koj tau pom, cov ntxhais poob phaus nyob rau hauv lub ob txhais tes ntawm kuj muaj, tseem ceeb tshaj mas, yuav ua rau ib tug me ntsis kev rau siab, ua siab ntev thiab willpower. Looj ib tiab nrog nyias straps, koj yuav pom - nws yog tsim nyog nws, tsis yog nws?