Tus essence yog ua tau ib qho kev siv qee yam, nrog kev pabcuam uas cov leeg muaj zog, thiab tib lub sijhawm qhov nyhav tshaj ntawd tawm mus. Cov dej hauv cov dej ua rau pom tias tsis muaj kev cuam tshuam ntau dua li ntawm thaj av. Cov pob txha nyob rau txha nraub qaum yog tsawg dua, uas ua rau aqua aerobics, dhau li zoo, kuj qab ntxiag. Tsuas ua aqua aerobics yog tsim rau cov neeg uas muaj hmoo heev ntawm lawv cov duab, vim nyob hauv dej tag nrho lub cev tsis pom. Ntau ntseeg tias thaum xyaum ua aqua aerobics kom ua raws li kev noj haus tsis tas yuav tsum muaj. Tab sis rau cov neeg uas, ntxiv rau qhov ntxiv dag zog rau cov leeg thiab muaj kev lom zem rau hauv dej, xav kom poob ob peb phaus, nws tseem tsim nyog kom ua raws li qee yam kev txwv hauv cov zaub mov.
Cov cai tswj kev noj qab haus huv los yog noj zaub mov zoo thaum ua aqua aerobics:
1. Cov khoom me me lossis me nyuam cov ntawv. Feem ntau, rau ib lub sij hawm ntev muaj ib txoj cai tswj hwm txog tag nrho cov khoom noj, uas kuv xav noj ob qho tib si. Nyob rau tib lub sij hawm, ib nrab yuav siv tau, thiab ib nrab ntawm sab laug yuav sab laug mus txog rau tom ntej noj mov.
2. Tsis kam noj qab zib, hmoov nplej thiab rog. Tsawg dua ntsev. Tshem tawm txoj kev siv cov khoom noj haus, cov khoom tiav thiab cov khoom txuag. Hais tsis tau qab zib.
3. Siv kawg zaub mov ua ntej kev cob qhia rau 1,5 - 2 teev. Yog tias koj xav tau khoom noj txom ncauj tom qab cov chav kawm, ces koj yuav tsum ua li no nrog rau lub caij nyoog ntawm 2-2.5 teev, tsis muaj tsawg.
4. Hnub yuav tsum pib nrog pluas tshais thiab noj tshais. Nws yuav txiav txim siab lub xeev ntawm koj lub cev txhua hnub. Rau lub hom phiaj no, zoo, piv txwv li, oatmeal nrog txiv kab ntxwv los yog quail qe, tab sis tsuas yog tsis muaj mayonnaise. Yog hais tias rau kev noj tshais koj tau xaiv jam, tom qab ntawd nco ntsoov tias nws yog ib yam dawb ntawm qab zib, los yog nws cov ntsiab lus tsawg heev. Tsis tas li ntawd koj yuav tau xyuam xim haus kua txiv. Nws yog qhov zoo tshaj rau nyem koj tus kheej, vim hais tias tsuas yog nyob rau hauv cov ntaub ntawv no koj yuav tsum 100% paub tseeb ntawm cov txiaj ntsig ntawm cov khoom no. Tsis tas li ntawd, koj tuaj yeem noj cov txiv hmab txiv ntoo, tab sis nco ntsoov hais tias nyob hauv lawv, txawm tias muaj pes tsawg, muaj suab thaj, yog li koj tsis tsim txom nws.
5. Tus naj npawb ntawm cov pluas noj ib hnub yuav tsum tsawg kawg yog 6-7.
Ntxiv nrog rau tag nrho cov cai saum toj no, muaj 30 los yog 40 pieces, tab sis peb tsuas xav txog qhov tseem ceeb tshaj plaws.
Zog. Nws tseem nco ntsoov tias nco ntsoov tias cov dej haus aerobics, lub cev tseem siv zog, uas yuav tsum tau ntxiv rau cov zaub mov.
Dej . Haus 2 liv ib hnub yog qhov tseem ceeb heev. Tau kawg, ib tug neeg xav tias qhov no ntau dhau lawm, tab sis, ntseeg kuv, nws tsim nyog nws. Dej ntxuav lub cev thiab ua rau lub cev plab. Tsis txhob sib zog. Kev noj cov kua dej ntau dhau lawm tsis muaj qhov zoo ntawm lub cev.
Cov feem. Nws yuav tsum nco ntsoov tias lub hom phiaj tseem ceeb ntawm kev xaiv khoom noj yog kom tau lub cev tag nrho cov tshuaj yeeb dej caw. Cov tshuaj uas tsim nyog tshaj plaws no muaj nyob hauv txhua yam, tsuas yog cov khoom qab zib thiab cov yob, tab sis kom haus cov nqi zaub mov tsuas yog lub hlwb xwb. Tsis txhob noj, piv txwv li, ib qho tag nrho ntawm cov txiv tsawb ntawm ib zaug. Qhov no tsuas mob siab rau daim duab, tab sis yog tias koj noj ib qho txiv tsawb xwb, ces lub cev yuav rov ua ke nrog cov tshuaj yeeb dej cawv thiab muaj zog. Txoj cai loj - tsis txhob ua kom raug mob.
Kashi . Yog hais tias dhau los, koj xav tias lub porridge tau txais fatter, ces kuv mam li hais tam sim ntawd: qhov no yog tag nrho cov dev paus. Yog hais tias lub porridge ua si rau hauv dej, thiab tsis muaj mis nyuj thiab tsis ntxiv ntawm butter, ces nws yuav tsis ntxiv calorie ntau ntau, vim hais tias qhov no yog ib qho ntawm cov hauv paus ntsiab lus ntawm kev noj haus thaum ua aqua aerobics. Tsis tas li ntawd, lub porridge yog heev noj. Yog tias koj tsis yog tus kiv cua loj tshaj ntawm oatmeal, ces sim muab qee cov kua los yog ntau cov txiv hmab txiv ntoo qhuav rau nws. Qhov tseeb yog hais tias lub porridges muaj "ntev carbohydrates", uas yog absorbed ntau qeeb, thiab yog li ntawd muab ib tug nqi ntawm lub zog, uas yuav ua tau txaus txawm ua ntej noj su.
Lub xeev tsis ncaj ncees . Tseem ceeb ntawm qhov tseem ceeb yog lub hlwb lub xeev. Thaum noj mov, txhob saib TV lossis nyeem phau ntawv. Kws txawj ntse qhia rau lub sijhawm no kom pom tseeb ntawm kev ua noj haus xwb. Tus tshaj plaws yog hais tias ntev li ntawm lub impulse ntawm satiety ncav lub hlwb los ntawm tag nrho plab, koj yuav noj me ntsis ntau tshaj li nws yog tsim nyog. Yog li, thaum koj noj, koj yuav tsum mloog zoo nkaus xwb ntawm zaj lus qhia no. Yog hais tias txhua yam tawm, ces koj yeej yuav tsis raug tormented by conscience rau ib feem ntau noj eaten thiab, li qhov tau txais, ntxiv phaus.
Zib ntab. Thaum xyaum tu pa aqua aerobics, nws tsim nyog noj mov ceev-digesting. Piv txwv, zib ntab. Nws muaj tag nrho cov khoom tsim nyog siv tau. Thiab koj tuaj yeem noj nws tom qab li 2.5 xuab moos (thaum lub sij hawm rov ua hauj lwm) tom qab kev cob qhia, tsis muaj kev ntshai ntawm rov qab phaus ntxiv. Tsis tas li ntawd tom qab kev cob qhia nws yog tsim nyog yuav tau ua kom tiav cov Tshuag ntawm kab kawm hauv lub cev. Qhov yooj yim tshaj plaws, uas txawm coaches thiab cov kws ncaws pob siv, yog kev noj cov tshuaj multivitamins.
Cawv. Txwv tsis pub haus cawv. Raws li lawv hais, thaum qee qhov kev tshwm sim, ces, ntawm chav kawm, koj yuav tau haus dej. Tab sis nws yeej tseem nco qab tias kev haus dej cawv muaj ib qho tseem ceeb ntawm cov calories, uas yuav zoo siab "mus ncig" rau hauv koj lub cev thiab coj tus cwj pwm zoo nyob ntawd. Yog tias nws tau txiav txim siab los ua ib yam dab tsi, ces koj tuaj yeem txwv ib khob caw. Nyob rau hauv rooj plaub thaum lub festivities nyob rau hauv tag nrho viav vias thiab vodka tshwm nyob rau hauv lub rooj, nws yog ib qho muaj nqis los so haujlwm tam sim ntawd. Tom qab haus dej haus cawv no ua rau muaj ntau yam khoom noj txom ncauj. Nyob rau hauv thaum sawv ntxov nws yuav ua tau to taub hais tias tag nrho cov tshooj lus ntawm aqua aerobics raug khib.
So kom txaus . Yog tias ua ntej aqua aerobics classes muaj ntau ntau feeb ntawm kev ua luam dej, koj yuav tau sim ua kom muaj kev so kom txaus thiab muaj kev lom zem. Vim hais tias kev ntxhov siab yeej ua rau lub cev ua txhua yam, uas ua rau kev cuam tshuam kev noj haus. Thaum ua aqua aerobics, qhov no tsuas yog tsis tau tso cai.
Ntxiv nrog rau tag nrho cov cai, koj yuav tsum npaj koj tus kheej. Tom qab tag nrho, yog tias koj noj kom zoo thiab ua raws li txhua yam kev noj haus koj muaj peev xwm cia li tos tsis tau rau qee qhov kev phom sij. Thiab pauv kom tau txais qhov hnyav ntxiv thiab kev nyuab siab ntxiv.