Tej zaum qhov no yuav xav tsis thoob, tab sis cov poj niam txaus ntshai ntawm thinness ntawm lawv cov taw, uas zoo li qhov sib tw rau ntau. Nrog rau qhov teeb meem no koj tuaj yeem tiv thaiv, qhov tseem ceeb tshaj plaws, nce cov leeg ntim. Ua hauj lwm yuav tsum tau muaj zog thiab ntau txoj hauv kev.
Nyias ob txhais ceg - yuav ua li cas kom lawv zoo nkauj?
Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias txhua tus poj niam muaj nws lub ntsiab lus ntawm tuab thiab nyias, yog li tsis muaj ib qho qauv tseeb. Tsis tas li ntawd, cov duab ntawm ob txhais ceg yog tso ntawm cov noob thiab ib tus neeg tsuas yog kho cov teeb meem uas tau tshwm sim thaum lub neej. Muaj ob peb lub tswv yim yuav ua licas thiaj zoo taus yog tias koj ob ceg tawv nyias nyias:
- Nws yog ib qho tseem ceeb rau kev ua si tsis tu ncua, thiab lub pob yuav tsum tau txais tsis tau tsuas yog los ntawm cov leeg nqaij, tab sis kuj los ntawm lwm qhov ntawm lub cev. Ib ce muaj zog txhua hnub, vim hais tias cov leeg hlob thaum lawv so.
- Nws yog ib qhov tsim nyog los soj ntsuam cov zaub mov kom lub cev tau txais cov nqi tsim nyog ntawm cov rog, proteins thiab carbohydrates, thiab cov vitamins thiab minerals.
- Feem ntau, ob txhais ceg nyias yog ib qho tsim nyog ntawm qhov txhaws ntawm qaum. Yog li ntawd, nws yog tsim nyog mus rau tus kws kho mob. Nws raug nquahu kom kuaj cov hnyuv.
Nws kuj muaj qee tus poj niam lub secrets uas yuav pom qhov nce ntawm cov ceg.
Yuav ua li cas kom nyias cegs tag nrho - Ce
Yog xav kom tau zoo, nws pom zoo kom siv hom no: ib hnub ntawm kev kawm khaus thiab ib hnub so. Yuav pib ua kom sov los ntawm kev sov so, cov nqaij ntshiv yog sov so uas yuav ua rau kom txo tau txoj kev pheej hmoo ntawm kev raug mob. Ib qho tswv yim tseem ceeb yog kom cob qhia ntawm qeeb qeeb.
Yuav ua li cas ua kom tau zoo dua cov ceg - kev ua haujlwm zoo:
- Squats nrog ib tug barbell . Muab koj ob txhais ko taw siab dua li koj lub xub pwg kom koj nkawm thom khwm sab nraud. Muab lub caj dab tso rau ntawm koj lub xub pwg. Rov qab poob, lub plab mog yuav tsum tau rub rov qab, ua kom nraub qaum ncaj. Qhov kawg taw tes yog theem thaum lub kaum sab xis txoj cai tsim hauv lub hauv caug. Nws yog tsim nyog ua 10-15 rov ua dua.
- Ntog nrog dumbbells . Nyob rau hauv ob txhais tes koj yuav tsum tau siv qhov ceeb thawj, rau 3-5 kg. Siv ib kauj ruam tom ntej thiab tso tseg kom tus ncej puab tig mus rau hauv av, thaum lub hauv caug ntawm lwm ceg yuav tsum poob mus rau hauv pem teb. Koj tseem yuav tau rov qab mus rau lwm sab ceg. Ua 15 tawm tsam.
Nws muaj peev xwm nce lub ntim ntawm ob txhais ceg nrog kev pab cuam ntawm caij tsheb kauj vab, tsuas yog nws tsim nyog yuav ua tau mus taug kev tsis tu ncua thiab caij rau tsawg kawg ib nrab teev.
Cov poj niam txoj kev secrets, yuav ua li cas kom nyias cegs thicker
Muaj ntau cov kev qhuab qhia uas yuav cia koj kho qhov teeb meem. Nws yog qhov yuav tsum tau tso tseg luv luv tiab thiab luv. Nws yog qhov zoo dua los muab qhov preference rau maxi . Cov khaub ncaws hnav yuav tsum ua kom loj, piv txwv li, tiab nrog pam thiab ruffles. Rau cov poj niam lag luam, cov ris tsho zoo yuav ua. Cov kws khomob qhia txog kev xaiv khaubncaws nrog ib daim ntawv loj loj thiab asymmetrical ornaments.