Feem ntau cov poj niam uas tsis zoo siab rau lawv qhov muag, ntseeg tias lawv muaj ceg tawv. Nyob rau hauv cov ntaub ntawv no, lawv mus los ntawm cov kev xaiv rau sai poob phaus. Tom qab tag nrho, txaus nyiam cov ceg plaub hau yog npau suav ntawm txhua tus poj niam. Txoj kev poob ntau tshaj cov roj hauv qhov chaw ntawm lub cev no, tab sis koj tsis tas yuav cia siab rau ib qho txuj ci tseem ceeb, koj yuav tsis poob qhov nyhav tsis ua dab tsi. Kuv yuav tau sim ua kom tau qhov ntawd.
Yuav ua li cas yoojyim poob phaus hauv ob txhais ceg?
Yuav ua li cas thiaj li tau tshem ntawm cov roj rog ntau ntawm lub plab thiab cov hlwv? Nws muaj ntau txoj hauv kev uas koj siv tau kom poob phaus hauv koj ob txhais ceg:- yas phais;
- kev ua haujlwm ntawm lub cev;
- kev noj zaub mov zoo;
- zaws.
Tuab tsaig ob txhais ceg: kev ua haujlwm rau cov ceg tawv
Aerobic ce uas yog los ntawm kev ncab cov leeg thiab rov ua dua uas tsis muaj hnyav yog tsim rau qhov poob phaus.- "Tsheb kauj vab" (nws zoo dua ua nws thaum sawv ntxov uas tsis tau tawm ntawm lub txaj) - khiav tawm yog ua nrog taw, zoo ib yam li kev sib tw ntawm pedals;
- dhia hlua - koj yuav tsum pib ntawm 30 zaug ib hnub twg (pab plab hlaub thiab rog plawv);
- squats - ib hnub rau khwj ywb txog 100 lub sij hawm;
- taug kev - koj yuav tsum taug kev tas mus li 1 xuaj moos hauv ib hnub los sis ntau dua;
- khiav ceev - yog tias koj khiav txhua hnub, txawm tias ob peb feeb, koj ob txhais ceg yuav ua rau cov neeg ruam (qhov no tsis yog koj ob txhais ceg poob phaus, koj tuaj yeem poob 5 los sis 7 kg).
- Nrom ntawm ib sab, ib ceg ua ntej nce. Hauv qhov no, koj yuav tsum tau vam khom lub qab luj tshib. Lwm txhais tes nyob tom qab taub hau. Khaws ib txhais taw ob peb feeb hauv txoj haujlwm no, nws tuaj yeem qis dua. Qhov kev ua yog ua kom tsawg kawg yog 10 zaug ntawm ib qho ko taw. Tom qab ntawd cov kev ua zoo sib xws yog ua nrog ob ceg.
- Cov kauj ruam hauv qhov siab. Nws yog tsim nyog yuav tau nrhiav kev ruaj khov. Cov kauj ruam raug coj mus qis qis, pauv ob txhais ceg. Nrog xws li ib ce yuav poob phaus thiab pop.
- Gymnastics rau fitball. Nws yog ib qho tsim nyog yuav tsum tau pw rau hauv pob nrog koj nraub qaum, nias nws tawm tsam phab ntsa. Squats tiav, khoov lub hauv caug ntawm ib txoj cai kaum. Ob peb repetitions yog txaus.
Kev noj haus rau qhov poob phaus "Full legs"
Kev noj qab haus huv yog ib qho ntawm kev ua kom kub hnyiab tau kub hnyiab. Kev txheeb xyuas ntawm cov poj niam hais tias kev noj haus tau pab lawv poob phaus los ntawm 2 thiab txawm tias 10 kg. Txawm li cas los, yuav kom ua tiav cov txiaj ntsim kev xeem, ib lub lim tiam tsis txaus. Nws yog ib qho tseem ceeb kom nco ntsoov tias mob hnyav dhau heev lawm cuam tshuam rau lub cev. Kev noj zaub mov zoo pab kom tshem tau cov phaus ntxiv, nrog rau txo lub plab hauv ntim.- zaub soups;
- taub dag; cinnamon;
- kefir;
- zaub nyoos los ntawm zaub;
- ntses (boiled lossis steamed);
- figs;
- tsev cheese yog tsawg-rog;
- nqaij nyob hauv hau hau los yog steamed;
- txiv laum huab xeeb (hauv plawv tsawg);
- Cov rog tsawg tsawg.
- ci;
- khoom qab zib;
- cheese;
- ncuav qab zib;
- ice cream;
- butter thiab margarine;
- carbonated dej;
- qab zib;
- ncuav mog qab zib;
- chocolate;
- qaub cream;
- zaub mov los ntawm cov khoom noj ceev;
- cov khoom tiav ib nrab;
- jujube.
Yuav ua li cas kom tshem tau cov roj ntawm ob txhais ceg?
Hauv qee tus poj niam, qhov teeb meem loj tshaj ntawm qhov hnyav tshaj yog hauv tus ncej. Dab tsi yog txoj hauv kev kom txo lawv lub suab? Nws yog tsim nyog teev tias taug kev thiab khiav hauv qhov no yuav tsis pab, vim cov nqaij ntshiv ntxiv tsis ua hauj lwm tib lub sijhawm. Nws pom zoo kom ua viav vias nrog ob txhais ceg, ua "txiab" los ntawm txoj hauj lwm, khoov ntawm lub nra, thiab mus taug kev hauv cov ntaiv.Rau qhov kev ceeb toom! Kev cob qhia yuav tsum kav ntev li 20 feeb ib hnub twg. Ua nws 2-3 zaug ib lub lim tiam thiab ntau zaus.Poob phaus yuav tau tom qab cov txheej txheem kom zoo nkauj, xws li ntaub qhwv.