XNUMX pob hauv plab

barriga-tanquinho

Nws yog qhov tsis lees paub - feem ntau cov neeg tab tom nrhiav rau lub gym tsis tsuas yog xav tau lub cev yuag, tab sis kuj tseem ua suab nrov thiab txhais lawv cov leeg. Muaj rau rau pob abs yog qee yam uas ntau tus xav tau, tab sis koj tuaj yeem ua ob peb zaum ib hnub thiab tseem tsis tau txais nws. Kab lus no yuav tham txog yam uas tsim nyog rau rau pob rau pob.

Khaws qhov muag rau khoom noj

Tej zaum koj yuav tsis ntseeg nws, tab sis kev noj zaub mov tsis yog tsuas yog tus yuam sij rau kev poob phaus, tab sis kuj tseem ua kom tiav lub plab. Kev noj zaub mov kom raug yog lub luag haujlwm 80% ntawm rau pob abs, txawm hais tias 20% kev tawm dag zog kuj tseem ceeb.

Tsis txhob noj thiab haus tib lub sijhawm - Cov kua dej ncua kev zom zaub mov thiab txhawb kev zom plab, thiab yuav tsum tau noj ib teev ua ntej lossis tom qab zaub mov.

Haus dej - Qhov no pab lub cev tshem tawm cov co toxins los ntawm cov zis thiab tseem tiv thaiv cov kua dej uas ua rau lub plab tsis xav tau.

Noj ntau cov fiber ntau - Fiber tsis tsuas yog txhawb kev xav ntawm kev ua kom ntev dua, nws yog qhov tseem ceeb rau kev zom zaub mov zoo. Ib qho ntxiv, lawv pab ua kom lub plab muaj kev noj qab haus huv, tswj qhov hnyav thiab tiv thaiv cem quav, uas feem ntau tuaj yeem ua rau tsam plab.

Zam cov zaub mov nplua nuj nyob hauv sodium - Lawv txhawb kev khaws dej, uas ua rau tsam plab thiab tuaj yeem ua rau kub siab.

Cov carbohydrates yooj yim - Cov carbohydrates yooj yim, muaj nyob hauv cov khoom noj xws li mov dawb, khoom qab zib thiab nplej zom tau nrawm los ntawm lub cev. Sim siv cov carbohydrates yooj yim, uas yuav nqus tau me ntsis los ntawm qhov me me, zoo li cov uas pom hauv cov zaub mov tag nrho.

zoo posture thiab noob caj noob ces

Kev pom lub cev zoo yog qhov tseem ceeb kom ua tiav rau pob rau pob. Zaum ntev, ua kom koj lub xub pwg nyom, tuaj yeem ua rau koj lub plab xis nyob. Ib qho ntxiv, kab lus sib txawv thiab cov teeb meem qub txeeg qub teg kuj tseem tuaj yeem cuam tshuam kuv txoj haujlwm. Sim daws cov teeb meem no ua ntej los ntawm kev nrhiav tus kws tshaj lij thiab ua RPG lossis Pilates.

ua kom raug

Tsuas yog zaum ib ce zoo li ntxiv dag zog thiab txheeb xyuas tsuas yog cov leeg nqaij xwb, thiab kom tau txais rau pob rau pob koj yuav tsum tau ua lwm yam kev tawm dag zog, tshwj xeeb tshaj yog cov uas tsom mus txo cov rog kom cov "menyuam" ntawm cov leeg tshwm.

Khiav - Qhov kev tawm dag zog aerobic no zoo heev rau yaj cov rog thiab pab koj mus txog rau pob. Nws tseem de-stresses thiab txhim kho kev tawm dag zog.

Ua luam dej-Raws li nws yog qhov tsis muaj kev tawm dag zog, nws tuaj yeem siv los ntawm cov uas muaj teeb meem sib koom. Nws ua haujlwm tag nrho cov leeg sib npaug thiab ua rau muaj peev xwm ua pa.

Isometric Board - Nrog koj ob txhais ceg ncaj, khoov koj lub caj npab thiab ntawm koj cov ntiv taw. Tuav txoj haujlwm no rau peb caug vib nas this mus rau ib feeb thiab ua cov teeb nrog tsim nyog so hauv nruab nrab.

Lub plab hauv pob - Siv lub pob qoj ib ce, pw ntawm nws thiab ua kom koj ob txhais ceg nyob ntawm 90 ° lub kaum ntse ntse. Khoov koj lub cev kom koj lub nraub qaum ncaj thiab ua peb pawg ntawm kaum ob tus reps.

Infrasolal Abdominal - Nrog koj lub cev pw thiab ob txhais ceg txuas ntxiv, koj tsa koj ob txhais ceg thaum yoog koj lub duav. Koj yuav tsum tuav koj txhais tes ntawm koj ob sab thiab sim tsis txhob ntsais koj ob txhais caj npab, tab sis siv koj cov leeg nqaij.

Sau ntawv cia

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