Nws yog ib qhov tsim nyog yuav tau sab laj tswv yim ntawm cov neeg uas tau ntsib qhov teeb meem no thiab leej twg paub tias yuav ua li cas poob ceeb thawj hauv cov ceg tsis tau siv cov leeg ntawm lawv txoj kev paub. Feem ntau ntawm cov poj niam, lub cev ua haujlwm kom ob txhais ceg pheej loj hlob hauv thawj qhov chaw, thiab poob phaus, alas, nyob rau tom kawg. Txhua tus neeg muaj ib yam kabmob txawv, tiam sis qhov teeb meem no tsis tuaj yeem txiav txim tau. Cov lus pom zoo nyob rau hauv cov ntaub ntawv no tsis yog li nyuaj thiab lawv muaj peev xwm yuav tsum tau ua nyob rau hauv xws li teeb meem raws li tsis mus twj li koj ob txhais ceg, tab sis poob ceeb thawj. Siv cov ntaub qhwv cov ntaub qhwv los, muab cov khoom siv ntau yam, piv txwv li, av los yog magnesia; ntsev da dej nrog citrus roj, thiab lwm yam. Vim cov txheej txheem zoo li no nws tseem muaj peev xwm tiv tau nrog lub zais ntawm ob txhais ceg, tsuas yog nws tsim nyog ua tau tshwj xeeb qoj ib ce.
Ib ce zoo tshaj plaws uas pab tshem ntawm cov roj ntau cov khoom tso rau ntawm koj ob sab - "mahi."
Nws raug nquahu kom ua qhov kev xyaum thaum mloog kev mloog suab paj nruag.
- Muab qhov tseem ceeb ntawm koj lub hauv caug.
- Lub cev yuav tsum nyob rau qhov no rau hauv pem teb, thiab ob txhais ceg yog khoov ntawm lub hauv caug.
- Lub mahi yuav tsum tau ncaws tawm rov qab.
- Ib ce ntawm kev ua si yog ua kom dhau nrog txhua ceg.
- Cov ceg yuav tsum tsis txhob muab qhov kawg.
- Nws yog qhov tsim nyog yuav tau ua kom tsawg kawg 30 phom nrog ib qho ko taw.
- Ntawm kev txav nws yog qhov tsim nyog rau lim lub pob tw.
- Tom qab ua qhov kev ua qoj ib ce, nws raug pom zoo kom zoo nkauj me ntsis.
Yuav ua li cas poob qe tsis muaj kev noj haus?
Cov poj niam uas tsis paub yuav ua li cas kom poob phaus sai sai thiab tsis muaj kev siv cov khoom noj feem ntau yuav tsum tau ntsib qhov teeb meem thaum lub sijhawm tsis txo qhov uas lawv xav tau. Ua ntej tshaj plaws, lub hauv siab poob phaus, lub ntsej muag, thiab cov phaus ntxiv ntawm cov ceg thiab lub duav nyob.
Kev nyuaj siab nrog qhov teeb meem no yuav pab tau rau lub cev bodyflex , uas pab hlawv roj rau hauv cov cheeb tsam uas xav tau (lub plab, lub duav, ceg). Nrog kev pab ntawm bodyflesh koj tuaj yeem poob phaus thiab tsis tau tso dag los ntawm kev noj haus. Kev cob qhia tsis tu ncua, uas yog 15 feeb, yuav cia koj tshem roj tawm mus tas li, thiab qhov tshwm sim yuav pom tshwm tom qab ib lub lim tiam ntawm txoj kev kawm.
Lub ntsiab roj kub yog oxygen. Thaum qoj, lub cev yog nyob rau hauv qhov nro los yog ncav qee qhov ntawm lub cev, uas ua rau cov ntshav xav tau, uas qhov no xav tau. Tsis muaj pa txaus los muab cov nqaij ntshiv nrog oxygen. Yuav kom tau lub zog, lub cev tsis siv rog, tiam sis qab zib los yog qabzib. Qhov no yog qhov tseem ceeb tshaj plaws uas kev cob qhia tsis yog ib qho zoo. Yuav kom hlawv rog hauv cov ntshav yuav tsum tuaj qhov tsim nyog ntawm cov pa oxygen, uas yuav coj nws mus rau cov leeg ua haujlwm. Ntawm lub plawv ntawm lub cev nqaij daim tawv yog lub cev muaj zog aerobic respiratory, uas yuav pab tau cov txheej txheem ntawm cov khoom siv oxygen.
Yog li hais tias daim tawv nqaij tsis khwb, thiab ob txhais ceg poob phaus, nws yog ib qhov tsim nyog yuav tsum tau saturate lub hlwb ntawm lub cev nrog oxygen, uas yuav ua rau kom toning thiab ntxiv dag zog rau cov leeg.
Kuv yuav ua li cas kom plam plab hlaub?
Nws yog ib qhov tsim nyog yuav tau muaj xws li hauv kev cob qhia tshwj xeeb qoj ib ce uas tso cai rau koj kom txo tau cov nyiaj ntawm cov pob txha.
- Sawv ntsug ntawm koj cov ntiv taw nyob saum npoo (phau ntawv, qhov chaw pib). Maj mam pib qis ntawm lub luj taws, kom txog rau thaum kev them nyiaj yug nyob hauv qab taw. Nws raug pom zoo los ua qhov kev ua no 15-20 zaug.
- Ib txoj kev zoo yog tshem tawm ntawm cov quav. Ua ntej koj muab tso quav khov, uas koj yuav tsum tau "paced" nrog txhua tus ko taw. Ua li no qoj ib ce tsawg kawg 20 npaug.
- Slimming calves yuav pab txhawb thiab dhia. Koj tuaj yeem dhia ntawm hlua los yog cia rau ntawm qhov chaw. Nws yog qhov zoo tshaj plaws kom rov dhia ntawm txhua ceg. Nrog kev pab los ntawm aerobic ce, cov ceg hlaub yuav poob phaus sai npaum li cas.
Muaj ntau tus neeg xav ua cov simulators los ua kom yuag yuag. Cov qauv no yog pom zoo:
- Stepper.
- Lub tsheb tuam exercise.
- Treadmill.
- Ellipsoid.