Tswv yim yuav ua li cas los mus twj mus rau hauv lub pob tw nyob rau hauv tsev ntxhais

Ntawm cov hoob kawm, qhov tseem ceeb tshaj plaws yog tsis rau tus hluas nkauj lub cev thiab nws puab ntiaj teb no. Txawm li cas los, tej txiv leej tub nyob rau hauv thawj puv nws xim rau daim duab. Attracted rau hais mav, tsis tsuas lub hauv siab thiab ob txhais ceg, tab sis kuj pop. Los ntawm no tsab xov xwm koj yuav kawm tau li cas los mus twj mus rau hauv lub pob tw nyob rau hauv tsev ntxhais, uas ua rau lawv tsis tau tsuas yog ntse, tab sis kuj zoo nkauj.

Pib qhov twg

Yog hais tias koj yeej tsis tau koom nyob rau hauv kev nyab xeeb, los yog tej kev ua si nawv, koj yuav tsum xub paub tias dab tsi ce ua li cas. Nws yog ib qho tseem ceeb rau tus txheej txheem ntawm cov kev kawm thiab xaiv qhov tseem ceeb uas haum rau koj reps. Yuav ua li cas tso tau lub pob tw, koj muaj peev xwm qhia rau ib tug muaj zog tus xibfwb los qhia. Nco ntsoov hais tias cov tsis ncaj ncees lawm ce yuav ua tau kom raug mob, sprains thiab kam rau ib ce muaj zog.

yooj yim ce

Vysed

Ib tug yooj yim, tab sis heev npaum ce yog sib sib zog nqus vysed. Ua raws li nws xav tau kiag li los qhia tib nws yog hauv qab no 90 degrees. Los ntawm txoj kev, yog hais tias muaj yog rau lo lus nug ntawm yuav ua li cas los tsim kom tau pob tw ntxhais sai sai thiab nraaj, nws yog pom zoo kom hloov rau txoj hauj lwm ntawm ob txhais ceg, ces muab tso rau lawv wider twb. Thaum lub sij hawm, koj yeej paub hais tias mus nrhiav tau ib tug nyiam thiab yooj yim rau lub khib. Thaum koj xav hais tias koj lub cev yog npaj txhij, koj muaj peev xwm ntxiv ceeb thawj. Yuav pib ib tug haum thiab lub caj dab los ntawm tus kav. Nws yog tsim nyog los xyuas kom meej tias koj rov qab yog tiaj tus, thiab thaum nce lub heels tawm hauv pem teb. Zaum-sawv yuav tsum tau ua raws li maj mam li sai tau, tab sis yog tso cai kom tau ib tug me ntsis sai, thiab nws yuav tsum tau ua xwb los ntawm lub hauv pem hauv ntej ko taw. Tom qab koj ua 9-12 repetitions, noj lwm 2-4 ntawm tib mus kom ze. Maj mam, nws yog tsim nyog los ua rau kom tus luj ntawm lub load thiab tag nrho cov xov tooj ntawm le caag.

squat

Yog li ntawd yuav ua li cas los tsim kom tau pob tw ntxhais nyob rau ntawm lub tsev heev tsuas, qhov no yuav ua tau tiav, thiab nyob rau hauv kuv chav tsev nyob rau hauv pem hauv ntej ntawm ib daim iav. Txawm li cas los, Yog hais tias koj muaj cib fim mus rau ib tug gym, siv nws tas. Lub tsev nyob yuav ua tau pa sit-ups, tab sis lawv tus naj npawb yuav tsum tau ntau dua cov ncej. Nws tseem yog zoo heev nyob rau hauv no ce, hais tias koj ua raws li ntau li ntau tau ntxhua tiv thaiv phab ntsa. Tom qab thawj ob peb hnub ntawm cov chav kawm ntawv koj yuav raug mob phem heev rau cov nqaij ntshiv, tab sis tsis muab pov rau hauv lub kawm, txwv tsis pub koj yuav tsis tau rau koj lub hom phiaj thiab tsis tau txais yam lub tshwm sim.

Yuav ua li cas txawv ce

Nws yog tseeb hais tias los ntawm qhov sib txawv ce nyhuv yuav sis tsis ncaj. Piv txwv li, vysed me me stretches nqaij pov thawj thiab muab nws ib tug zoo nkauj zoo, tab sis squat on qhov tsis tooj ntxiv elasticity thiab tso cai rau koj mus nce hnyav nyob rau hauv lub pob tw. Yog hais tias koj muaj ib lo lus nug, yuav ua li cas los tsim kom tau pob tw ntxhais nyob rau ntawm lub tsev, cov thawj yam uas koj yuav tsum to taub tias qhov tseem ceeb tshaj plaws - nws yog qhov kev kawm. Nco ntsoov hais tias nws yog zoo dua mus koom nyob rau hauv ib tug me ntsis, tiam sis txhua txhua hnub. Nyob rau hauv Feem ntau, txoj cai no siv rau tag nrho cov chav kawm ntawv thiab tej yam uas.

Self-txoj kev tshawb no tom tsev

Tom tsev, koj yuav ua lunges nrog dumbbells, vim hais tias cov caj dab ntawm lub bar yog tsuas yog rau cov tib neeg. Txawm tias, ntawm chav kawm, cov kev ua yuav tsis tshua zoo vim hais tias ntawm qhov uas tsis muaj ceeb thawj. Thaum koj cov leeg yog "daig", koj yuav tau me ntsis txo tus naj npawb ntawm le caag, raws li vim tus mob, tej zaum nws yuav mob heev txawm taug kev, tiam sis feem ntau cov tseem ceeb - tsis poob lub workout! Thiab nco ntsoov, cov lus nug ntawm yuav ua li cas los tsim kom tau pob tw ntxhais nyob rau ntawm lub tsev - tsis rhetorical, yog li ntawd mus cuag tej yam tshwm sim thiab ntes koj tus kheej admiring glances.