Tswv yim yuav ua li cas los mus twj mus rau hauv lub ob txhais ceg nyob rau hauv tsev ntxhais

Tej hluas nkauj yog heev txhawj xeeb txog yuav ua li cas nws zoo nkaus li, pom tej kev yuam kev thiab yuav txhim kho lawv nyob rau hauv lawv cov tsos. Qhov no yog vim hais tias cov txiv neej muaj txoj siav lawv mloog mus rau cov sab nrauv ua ntej, thiab xwb ces nyob ib tug sib sib zog nqus puab ntiaj teb no ntawm cov poj niam. Muaj coob tus neeg nug cov lus nug: "Yuav ua li cas los tsim kom tau ceg nyob rau hauv tsev hluas nkauj?" Nyob rau hauv no tsab xov xwm koj yuav nrhiav tau ib lo lus teb.

Workout thiab Khoom noj khoom haus

Firstly, yog tsim nyog sau cia hais tias txawm nrog zoo heev kev kawm koj yuav tsis tau cov kev kawm ntawd, yog tias koj tsis pib noj cai. Koj yuav tsum tau nco ntsoov hais tias lub tseem ceeb tshaj plaws - nws yog ib tug systematic kev kawm. Yog hais tias koj ua raws li tag nrho cov tswv yim pom zoo, nws yuav los kawm txog yuav ua li cas los tsim kom tau ceg nqaij ntxhais. Nws yog yooj yim zoo nkauj. Nyob rau hauv txhua rooj plaub, tsuas ib tug ua ke ntawm ib ce muaj zog thiab cov khoom noj kom yuav pab tau koj tau pumped thiab ib tug noj qab nyob zoo lub cev.

Pib qhov twg

Ua ntej koj yuav tsum to taub hais tias cov ceev twj tso kua mis ob txhais ceg yuav tsis ua hauj lwm. Cov tshwm sim yuav tsum tau pom xwb tom qab ob peb lub lim piam ntawm tas mus li ua hauj lwm. Yuav pib kawm ntxiv, koj yuav tsum tau kawm yuav ua li cas tso tau ob txhais ceg mus rau tus ntxhais. Muab tswv yim txog yuav ua li cas yuav ua rau nws, koj muaj peev xwm Coach los yog kev nyab xeeb txij, tab sis yog tias koj txiav txim siab mus kawm nyob rau hauv tsev, koj yuav mus saib ntau yam kev pab cuam. Los ntawm txoj kev, muaj ntau yam ntawm lawv illustrated uas zoo heev simplifies qhov kev siv ntawm ib co ntawm cov ce.

Basic ce

Txij li thaum lub twj tso kua mis ko taw nyob rau hauv tsev ntxhais yog ib qho yooj yim txaus, ces rooj plaub yuav siv sij hawm twg. Yog li, peb yuav tsis tau tsuas yog ua tau cov yam tshwm sim, tab sis kuj txuag tau nyiaj nyob rau hauv lub muaj zog cov chaw. Qhov yooj yim ce yog jogging. Nws yog heev zoo, thiab nws yuav siv tau raws li ib tug sov so-up. Yog li koj yuav ceev nrooj sov li rau cov nqaij ntshiv uas tso cai rau koj kom tsis txhob raug mob. Nws yog ib qho tseem ceeb rau kom cov load maj. Yuav pib, haum rau lub 10-feeb dhia jogging. Thaum koj pib mus koom nyob rau hauv 20-30 feeb, koj muaj peev xwm coj ib tug me ntsis so nyob rau hauv ib tug yooj yim cov kauj ruam. Tom qab txhua workout, koj yuav xav tias ntau npaum li cas fresher.

cov tub ntxhais ce

zaum-sawv

Yog hais tias koj xav mus saib qhov kev tshwm sim ntawm txoj kev kawm raws li sai li sai tau, koj yuav ua tau lwm sim thiab yeej muaj tseeb ce - zaum-sawv. Ua ntej, koj yuav tsum sov li, vim hais tias cov twj tso kua mis ko taw nyob rau hauv tsev tus ntxhais thiab tsis tau nyob rau hauv lwm txoj kev tsuas yog tsis yooj yim sua nrog qhov kev raug mob. Qhov zoo tshaj plaws kev xaiv - nws yog 100-150 sit-ups ib hnub twg, tab sis ua ntej, tshwj xeeb tshaj yog ib tug inexperienced neeg, nws yog zoo dua mus rau 20, lossi ua lawv tus xov tooj. Nyob rau hauv cov ntaub ntawv no, nco ntsoov rov qab yuav tsum tau tiaj tus, ncej puab - yog thaum uas tig mus rau hauv pem teb thiab cov ko taw yuav tsum tsis txhob yuav torn. Zoo-kawm yuav khwj ywb nrog ntxiv rau tes taw hnyav, piv txwv li nrog ib tug dumbbell.

es hlua

Dhia hlua txhua txhua hnub, koj yuav tau ua tau zoo tau. Thiab nws yuav pab tau mus rub cov leeg. Niaj hnub no muaj ib tug lossis loj tus naj npawb ntawm ce nrog ib tug hlua, thiab koj yuav xaiv dab tsi suits koj zoo tshaj plaws. Tseem ceeb tshaj, kev tshawb fawb tau qhov thiab muab koj Library. Tam sim no uas koj paub yuav ua li cas tso tau ob txhais ceg nyob rau hauv tsev hluas nkauj.