Xav txog ob peb lub tswv yim ntawm kev them nyiaj yooj yim rau cov poj niam cev xeeb tub, tau qhia rau lawv nyob rau hauv 3 lub hlis trimester, uas yuav cia koj khaws koj tus kheej ua toned thiab saib xyuas lub teeb thaum yug .
Them rau cov poj niam cev xeeb tub hauv peb lub hlis thib peb ntawm yuav luag ib qho txuj ci tseem ceeb
Rau qhov no, koj xav tau ib pob thiab dumbbells. Koom rau hauv lub npas rau cov poj niam cev xeeb tub yog qhov tseem ceeb, vim hais tias pob yuav tso cai rau koj ua ntau yam kev qoj ib ce rau tes, hauv siab, hauv plawv ntawm lub cev. Ua li no qoj ib ce rau leej niam lub cev xeeb tub tom tsev tau ntawm lawv tus kheej.
Zaum saum lub pob thiab pib viav sab laug thiab sab xis.
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Tom qab ntawd coj dumbbells weighing li 0.5 kg thiab khoov koj ob txhais tes nyob rau hauv lem.
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Ntxiv rau tus poj niam cev xeeb tub, zaum ntawm lub pob, tig mus rau sab xis thiab sab laug, kho thawj zaug sab tes ntawm sab laug ntawm txoj kev ko taw (txog li ib feeb), thiab tig rov qab thiab ua kom ib ce ntxiv rau lwm txoj kev. Qhov kev qoj ib ce no yuav rub zog rau sab nraub qaum thiab tshem lub nra.
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Tom qab ncab cov leeg ntawm nraub qaum, tshem qhov nro ntawm lub xub pwg. Ua kom qhov kev ua no, koj yuav tsum tau nthuav koj ob txhais ceg rau qhov dav ntawm koj lub xub pwg nyom, khoov koj sab nraud, khoov koj txhais tes ntawm pob. Ua tes-wringing, kom dov lub pob ncaj thiab maj mam yob rov qab.
Tom qab ntawd, ua ob peb lub lauj kaub rau sab xis thiab sab xis thiab ua mus ntxiv nrog rau pob.| |
Ib qho tseem ceeb ntawm kev them lub pob rau cov poj niam cev xeeb tub hauv peb lub hlis trimester yog ib qho kev ua kom ua kom cov nqaij ntshiv nraub qaum thiab tes. Rau qhov no, tuav lub pob ntawm nws caj npab outstretched, nyem thiab unclench nws.
Peb tag cov gymnastics rau lub npas nrog ib ce kom ntxiv dag zog rau cov ceg nqaij. Peb pw hauv lub npas, peb muab peb ob txhais taw rau saum dav ntawm lub xub pwg, thiab peb yob ntawm peb nraub qaum rov qab, tswj kom cov pob tw thiab ceg ntuag kom khov. Kev qoj ib ce dua 2-3 feeb, them nyiaj rau cov pa (ua pa nrog koj lub qhov ntswg, ua pa tawm nrog koj lub qhov ncauj).
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Nqus pa yuav tsum tob thiab txawm tias. Kev ua pa ua yuav pab npaj rau kev sib ntaus thiab ua kom lub cev muaj oxygen.
Cov lus pom zoo ntawm cov kws kho mob rau cov poj niam cev xeeb tub txog kev them nyiaj ua ntej yug me nyuam
Ntev zeeg no yog qhov tsis muaj txiaj ntsig, cov poj niam cev xeeb tub, nquag koom ua ntej kev yug, thawj zaug ntawm txhua tus xav txog kev poob phaus, uas tau ntxiv thaum cev xeeb tub. Tab sis nws yog ib qho tseem ceeb kom nco ntsoov peb txoj kev ntseeg axioms yooj yim: smoothness, simplicity, tu rau yav tom ntej tus me nyuam.
Yog li, yog tias koj pom muaj kev hloov los ntawm kev noj qab nyob zoo hauv lub cev: muaj mob hauv taub hau, xeev siab, kiv taub hau, tsis txhob mus ntxiv rau lub ce. Cia txhua yam normalize.
Ib pawg me me - ib qhov kev lav phib xaj ntawm kev muaj zog thiab kev xav zoo thiab, tau kawg, yooj yim yug, koj xav tau dab tsi! Feem ntau tseem ceeb, nco ntsoov tias txhua yam yuav zoo, vim hais tias nws tsis tau ua lwm yam!