Txog slender ceg, txhua tus pojniam npau suav. Hmoov tsis, tsis yog txhua tus neeg sawv cev ntawm cov poj niam uas muaj zog tuaj yeem cuam tshuam ntawm cov ntawv zoo tagnrho. Yog tias qhov xwm txheej tsis muaj txiaj ntsim zoo nrog kev sib haum xeeb, peb yuav tau muab qhov teeb meem no rau peb tus kheej tes. Kev sib tw ntawm lub cev qoj ib ce, tshwj xeeb noj haus thiab zaws yuav pab kom poob ceeb thawj sai thiab ua tau zoo hauv cov ceg. Thiab nws tsis tas yuav mus xyuas lub gym, koj tuaj yeem ua tom tsev.
Kev pom zoo
Ua kom sai thiab zoo poob phaus, kom ua tiav qhov kev xav tau, nws yog ib qho tseem ceeb kom nkag siab txog cov yam ntxwv ntawm daim duab. Rau txhua hom ntawm lub cev, nws muaj txoj hauv kev, uas koj tuaj yeem tshem ntawm cov rog ntau ntawm lub hauv siab thiab pob tw, ua rau cov ceg tawv thiab zoo nkauj. Nws yog tseeb tias rau qhov poob ntawm cov ceg tsis muaj kev noj haus cais. Cov nyhuv yuav tsum nyob rau tag nrho cov kab mob. Nrog rau ntau tshaj qhov nyhav kom poob phaus, nws yog ib qho tseem ceeb kom ua raws li cov lus qhia nram qab no:
- kev cog lus ntawm 95% qhov kev vam meej nyob rau hauv kev noj zaub mov zoo - koj yuav tsum tau txo qis calorie ntau hauv koj cov khoom noj, noj zaub mov zoo;
- nws yog ib qhov kev pom zoo los muab qhov kev nyiam rau kev kawm aerobic, muab lawv ob zaug ib lim piam nrog kev cob qhia hluav taws xob;
- nws tau siv roj burners.
Yog tias lub cev muaj nyias, cov hauv qab no yuav tsum muaj:
- nce anabolism - koj yuav tsum tau hloov cov zaub mov, muab qhov preference rau cov khoom noj uas muaj protein ntau;
- txhua hnub kev ua tau zoo ntawm kev kawm;
- Kev siv cov tshuaj estrogens los tsim kho cov roj ntawm cov pob tw.
Raws li koj paub, nws muaj peb theem pib ntawm cov duab: ua kua, pear, lub duab plaub. Cov neeg sawv cev nrog thawj lub cev txawv txawv thaum tsis muaj lub duav. Los ua tus neeg txawj ntse, yuav tsum tau ua daim cardio-operations. Nws yog ib qho tseem ceeb uas yuav ua ntau txoj kev nrog luv luv. Rau pear-puab hom ntawm daim duab, cov chav kawm ntawm ib qho ellipse, taug kev, caij tsheb kauj vab, zaus yog tsim. Qhov no nws yog ib qho tseem ceeb uas yuav tsum tau muab tso rau sab nraub ntawm lub cev. Kev qoj ib ce yog ntshaw kom ua tiav ib qib zuj zus. Ob txhais ceg thiab pob tw yuav tsum tau ua kom thinner, tab sis tsis txhob sib zog, nws txwv tsis pub koj tuaj yeem tso dag cov leeg. Rau ib lub duab plaub, nws yog qhov tseem ceeb uas yuav tsum tuav cov ceg ntshiab, tab sis tsis txhob txeeb tau qhov xwm txheej tau zoo li cas. Ua ib ce qoj ib ce nws yog tsim nyog yuav tau xaiv kev tawm tsam, Qhov no yuav ua rau tus ncej thiab pob tw khov kho. Tsis tas li ntawd, koj yuav tsum tau poob phaus ntawm koj lub plab, uas yog ua tiav los ntawm kev ua raws li kev noj haus tshwj xeeb thiab ib co ntawm cov ce ntawm cov xovxwm.
Noj cov zaub mov tsis zoo
Kom sai thiab maj poob poob hauv cov ceg, nws yog ib qho tseem ceeb kom muab kev sib txuas ua ke zaum ob thiab lwm yam khoom xyaw nrog kev noj haus. Hais txog kev noj haus, kuj muaj ob peb lub tswv yim:
- nyob rau hauv kev noj haus yuav tsum muaj ntau yam txiv hmab txiv ntoo thiab zaub;
- rau cov khoom noj khoom haus muaj rog, kib thiab khoom noj qab zib;
- nyob rau hauv kev noj haus nws yog ntshaw kom qhia soy, sprouted hom qoob mog thiab lwm yam khoom noj nrog cov ntsiab lus siab ntawm calcium thiab magnesium, uas tsim nyog rau kev loj hlob ntawm cov leeg;
- nws yog ib qho tseem ceeb kom muaj xws li cov khoom noj uas muaj potassium, vitamins A thiab C (qos yaj ywm, nplooj lettuce thiab lwm tus);
- Ntsuas cov tais diav tshem tawm cov kua dej tawm hauv lub cev thiab ua kom cov ntshav ntxiv.
Ib qho ntawm cov kev cai loj ntawm kev noj haus rau qhov hnyav yog tswj kev haus cawv. Koj yuav tsum haus dej kom ntau, tshwjxeeb yog thaum kev cobqhia.
Txuj kev ua haujlwm rau kev poob phaus sai
Ua tsaug rau kev tsim lub cev rau lub cev nws yuav ua kom sai thiab maj poob poob hauv cov ceg ntawm tsev. Ib ce muaj zog yog tsim los ntawm kev ua haujlwm txog tej leeg nqaij. Siv lawv rau hauv ib qho nyuaj, koj tuaj yeem ua tiav tag nrho.
Qoj 1: Khiav
Nrog kev pab ntawm kev khiav, koj tuaj yeem tshem tau rog ntawm lub duav, ua rau ob txhais ceg slim thiab haum, thiab poob qhov hnyav hauv tas li ntawm lub cev. Nws yog ib qho tseem ceeb uas xaiv cov khaub ncaws zoo thiab khau kom paub tseeb tias koj tus kheej nyiam thaum lub cev kev cob qhia. Rau cov neeg pib, nws zoo txaus 10 feeb taug kev txog 4 zaug ib lub lim tiam. Khiav ceev yog tsawg.
Qoj 2: Kev tawm tsam yooj yim
Ua tsaug rau qhov no, koj tuaj yeem rub koj ob txhais ceg hauv cheeb tsam ntawm sab nraum koj tus ncej. Ua kom tau zoo tshaj qub, nws tsim nyog ua nrog dumbbells hauv tes. Nws yog ib qho tsim nyog yuav tsum tau pib txoj hauj lwm sawv ntsug, txhais tes rau ntawm lub duav. Ib txhais ko taw yuav tsum rov qab rau pem hauv ntej, khoov nws hauv lub hauv caug ntawm kaum ntawm 90 degrees. Qhov thib ob ceg kuj yog bent nyob rau ntawm lub hauv caug, yuav luag kov hauv pem teb. Tom qab rov qab pib txoj haujlwm, koj yuav tsum rov qab ua cov yeeb yam nrog tus ceg txheem lus. Thaum ua qhov kev ua qoj ib ce, lub nraub qaum yuav tsum ca. Nws yog txaus kom muaj li 15 qhov kev tawm tsam nrog txhua kauj.
Qoj 3: Cov Khw Tshaj Tawm
Cov kaus mom pab kom poob phaus hauv lub pob tw thiab lub duav. Ua ntej koj yuav tsum tau nqa thawj txoj haujlwm, ceg ua ke. Nws yog tsim nyog teev tias tob squats nyob rau hauv cov ntaub ntawv no yog tsis tsim nyog. Nws yog txaus los khoov koj lub hauv caug ntawm ib kaum ntawm 90 degrees. Sab nraub qaum yuav tsum ncaj, ko taw ua ke. Nws yog qhov tsim nyog yuav tau ua kom tiav txog 15 zaum tom qab.
Kev Xyaum Ua Si 4: Tes thiab Taw Nqa
Qhov kev qoj ib ce ua rau koj poob phaus hauv koj ob sab ceg luv. Nws yog qhov tsim nyog, dag ntawm lub plab, ob txhais tes los rub rau pem hauv ntej, thaum nqa lawv ua ke nrog ob txhais ceg. Nws yog ib qho tseem ceeb kom ncav cuag kom deb li deb tau. Qoj ib ce muaj li 15 zaus. Tib lub sij hawm, ib tug muaj peev xwm xav li cas cov leeg nqaij daim ntawv cog lus hauv lub pob tw thiab lub duav.
Qoj 5: Lub Viav
Tom qab kneeling thiab tso rau ntawm txhais tes ncaj qha, koj yuav tsum maj mam thiab tsa koj ob txhais ceg, straightening lawv. Koj yuav tsum tau ua kom txog li 10 nqa nrog txhua lub ko taw. Nws yog ib qho tseem ceeb uas yuav tsum ceev koj ob txhais tes rau hauv pem teb tsis muaj tearing los ntawm qhov chaw.
Kev Xyaum Zeem 6: Nrov ncaj nraim thiab nrog koj ob txhais tes los ntawm koj lub xub ntiag, koj yuav tsum tau hloov ua ke nrog koj ob txhais ceg. Nws yog tsim nyog yuav tau cia lawv txawm, tsis yog khoov ntawm lub hauv caug. Nws yog ib lub tswv yim mus kov tes nrog txhua tus ntiv taw. Qhov kev qoj ib ce no tso cai rau koj mus tso cov pob tw thiab ua haujlwm tawm ntawm cov leeg ntawm tus ncej.
Ntev zaws
Nqa tawm ib ce ntawm kev ua si thiab ua raws li kev noj qab haus huv rau qhov hnyav ntawm ob txhais ceg, nws tseem ceeb heev kom tsis txhob hnov qab txog ib txoj hau kev ntxiv uas yuav pab kom koj tau txais kev ua haujlwm sai. Ntawm chav kawm, nrog kev pab los ntawm zaws, koj yuav tsis tau kom tshem tau roj, tab sis nws yog heev tau kom zoo nkauj. Ntxiv mus, txoj kev ua no yuav pab tshem tawm cov cellulite.
Massage yog ib qho zoo ntxiv rau kev siv dag zog thiab kev noj haus. Ua koj tus kheej ntawm koj tus kheej hauv tsev. Yav dhau los, koj yuav tsum tau khawb koj txhais ko taw, kub kub da dej. Tom qab ntawd nws yog siv almond los yog cedar roj, zaws movements yog ua. Nws yog txaus kom ncab koj lub duav thiab pob tw qab kom zoo, txhawm rau txhim kho cov ntshav thiab rhuav tshem rog. Kev siv ntawm kev txav yuav tsum nce. Rau ib qho pom tshwm sim, koj tuaj yeem ua zoo li no zaws txhua hnub. Qhov ntev ntawm ib txoj haujlwm yog 20 feeb. Tsis txhob cia siab tias muaj tshwm sim sai sai, cov nyhuv yuav pom tshwm tsis tshaj tawm 10 tawm zaj.
Yees duab: Yuav ua li cas poob phaus ntawm ob txhais ceg thiab thim
Poob qhov hnyav hauv ob txhais ceg tsis yog teeb meem, yog tias koj yuav tsum ua siab ntev thiab koom nrog kev sib ntaus nrog cov phaus ntxiv. Tsaug rau txoj haujlwm ntawm kev ua haujlwm uas koj yuav ua sai sai tshem ntawm qhov ua tsis taus, nce kev sib haum xeeb thiab kev tswj tus kheej. Hauv qab no yog ob peb qhov video uas koj tuaj yeem ua tom tsev.