Nqa qhov hnyav ntau hauv koj lub ntsej muag tuaj yeem ua rau muaj kev ntxhov siab. Txawm hais tias nws tsis tuaj yeem poob qhov hnyav tsuas yog hauv koj lub ntsej muag, poob qhov hnyav feem ntau tuaj yeem pab ua kom koj lub ntsej muag yuag. Kuj tseem muaj kev hloov pauv txoj kev ua neej uas koj tuaj yeem ua kom txo qhov hnyav thiab ua paug ntawm koj lub ntsej muag, thiab koj tuaj yeem suav nrog kev tawm dag zog lub ntsej muag thiab zaws kom tau lub ntsej muag zoo dua. Nco ntsoov xyuas nrog koj tus kws kho mob vim tias muaj qee yam mob thiab tshuaj noj uas tuaj yeem ua rau koj lub cev hnyav ntxiv. Nrog lub sijhawm thiab kev rau siab, koj yuav pib pom lub ntsej muag me me tig rov qab rau koj hauv daim iav.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Hloov Txoj Kev Ua Neej
Kauj Ruam 1. Teem lub hom phiaj poob phaus tiag yog tias koj xav kom poob phaus
Poob qhov hnyav hauv koj lub cev yog txoj hauv kev zoo tshaj los txhawb kev poob phaus hauv koj lub ntsej muag. Kev poob phaus siv sijhawm thiab ua haujlwm hnyav, tab sis txawm tias qhov hnyav poob qis tuaj yeem muab txiaj ntsig zoo rau koj kev noj qab haus huv. Yog tias koj rog lossis rog, teeb lub hom phiaj poob rau koj tus kheej thiab pib ua haujlwm rau nws. Pib nrog lub hom phiaj me me kom nws tswj tau thiab muab kev ntseeg siab rau koj tus kheej.
- Ua kom tau li 1 txog 2 phaus toj ib lub hlis poob qhov hnyav. Nov yog kev noj qab haus huv, tswj tau txoj hauv kev kom poob phaus thiab koj tuaj yeem ua tiav qhov no los ntawm kev txiav 500 txog 1,000, calories los ntawm koj cov zaub mov noj ib hnub.
- Piv txwv li, koj yuav teeb tsa lub hom phiaj rau koj tus kheej kom poob 6 phaus hauv 6 lub lis piam. Qhov no yuav yog qhov poob ntawm qhov hnyav, yog li koj yuav muaj peev xwm ua tau raws koj lub hom phiaj.
Kauj Ruam 2. Txheeb xyuas koj cov zaub mov rau cov zaub mov thiab dej qab zib uas tuaj yeem ua rau puffiness
Qee yam zaub mov tuaj yeem ua rau kom tsam plab, uas tuaj yeem ua rau koj lub ntsej muag zoo li puffy. Sim khaws phau ntawv teev khoom noj kom pom seb cov zaub mov twg tuaj yeem ua rau kom tsam plab. Tej zaum koj yuav xav sim tshem tawm kev noj zaub mov yog tias koj pom tias qee yam zaub mov muaj teeb meem rau koj. Txheeb xyuas koj cov zaub mov kom pom tias nws tsis tu ncua suav nrog:
- Cov dej haus
- Nplej gluten
- Cov khoom siv mis nyuj
- Zaub qhwv
- Taum
- Broccoli
- Sprouts
- Cauliflower
- Dos
- Khoom noj qab ntsev, xws li chips, khov pizza, thiab cov nqaij deli
Kauj Ruam 3. Ua haujlwm tas li los pab txhawb kev poob phaus thiab ncig
Kev tawm dag zog tas li tuaj yeem ua rau koj lub ntsej muag zoo dua qub los ntawm kev pab koj poob qhov hnyav ntau. Yog tias koj tsis muaj qhov hnyav ntau dhau los poob, tom qab ntawd kev tawm dag zog kuj tseem yuav txhawb kev ncig kom zoo. Qhov no ib leeg tuaj yeem pab txo qis puffiness hauv koj lub ntsej muag.
- Nco ntsoov xaiv hom kev tawm dag zog uas koj nyiam, xws li taug kev, seev cev, ua luam dej, lossis caij tsheb kauj vab.
- Ua kom tiav 30 feeb lossis ntau dua ntawm kev tawm dag zog lub cev nyob rau ntau hnub ntawm lub lim tiam.
TSWV YIM TSHUAJ
Julian Arana, M. S.eD., NCSF-CPT
Certified Personal Trainer Julian Arana is a Personal Trainer and the Founder of B-Fit Training Studios, a personal training and wellness set of studios based in Miami, Florida. Julian has over 12 years of personal training and coaching experience. He is a certified personal trainer (CPT) by the National Council on Strength and Fitness (NCSF). He has a BS in Exercise Physiology from Florida International University and an MS in Exercise Physiology specializing in strength and conditioning from the University of Miami.
Julian Arana, M. S.eD., NCSF-CPT
Certified Personal Trainer
Expert Trick:
Finding ways to make exercise more fun and enjoyable will do wonders for increasing your motivation. For instance, playing sports, riding your bike in a beautiful setting, and participating in fitness challenges or competitions with your friends are all ways to make exercise more exciting.
Kauj Ruam 4. Tau pw ntau dua los pab koj cov kab ke endocrine ua haujlwm tau zoo
Kev pw tsaug zog tsis txaus yuav ua rau koj muaj teeb meem nrog koj cov kab ke endocrine, xws li ntshav qab zib. Tau nruab nrab ntawm 7 thiab 9 teev ntawm kev pw tsaug zog txhua hmo kom sawv los so thiab ua kom rov zoo, thiab txhawb kev noj qab haus huv cov kab ke endocrine. Qhov no tuaj yeem pab tiv thaiv teeb meem uas yuav ua rau lub ntsej muag hnyav ntxiv.
- Sim ua kom koj chav pw so so kom txhawb kev pw tsaug zog zoo, xws li ua kom nws txias, tsaus ntuj, huv, thiab nyob ntsiag to.
- Koj tseem tuaj yeem tau pw tsaug zog zoo los ntawm kev txwv lossis zam kev muaj caffeine, kaw cov ntxaij vab tshaus tsawg kawg 30 feeb ua ntej yuav mus pw, thiab zam kev ua lwm yam dua li pw hauv koj lub txaj.
Kauj Ruam 5. Haus dej kom ntau ntxiv kom cov dej nyob ruaj khov thiab txo cov dej cia
Nyob twj ywm hauv dej yuav pab txo qis puffiness ntawm koj lub ntsej muag los ntawm kev txo qis dej. Yog tias koj tsis haus dej txaus, tej zaum koj yuav tuav nws hauv ntau qhov chaw ntawm koj lub cev, suav nrog koj lub ntsej muag. Lub hom phiaj rau yim 8 fl oz (240 mL) dej txhua hnub, tab sis haus ntau dua yog tias koj tawm hws lossis nqhis dej.
Sau lub raj mis dej ua ntej koj tawm mus thaum sawv ntxov thiab rov ntim nws dua ib hnub thaum koj nyob tom haujlwm lossis tom tsev kawm ntawv
Tswv yim: Yog tias koj tsis nyiam saj ntawm cov dej dawb, tsw nws nrog kua txiv qaub, ob peb txiv hmab txiv ntoo, lossis ob peb daim ntawm dib.
Kauj Ruam 6. Txwv lossis txwv tsis pub haus cawv
Kev haus dej cawv tuaj yeem ua rau lub ntsej muag puffiness, yog li nws yog qhov zoo tshaj kom tsis txhob siv tag nrho yog tias ua tau lossis tsawg kawg txwv koj cov dej haus. Tsis txhob haus dej haus cawv ntau dua 1 zaug hauv ib hnub rau poj niam lossis 2 ib hnub rau txiv neej. Ib qho dej haus sib npaug rau 12 fl oz (350 mL) ntawm npias, 5 fl oz (150 mL) ntawm cawv, lossis 1.5 fl oz (44 mL) ntawm cov ntsuj plig.
- Sim haus ib qho yooj yim mocktail thaum koj xav haus ib leeg. Ua ke cov dej qab zib, txaws ntawm cov kua txiv cranberry, thiab kua txiv qaub rau qhov yooj yim, qab, haus tsawg-calorie xaiv.
- Yog tias koj pom tias nyuaj rau koj txiav luam yeeb, nrog koj tus kws kho mob tham. Koj yuav xav tau kev pab txiav luam yeeb.
Txoj Kev 2 ntawm 3: Ua Lub Cev Ntawm Lub Cev
Kauj Ruam 1. Hais "X" thiab "O" 20 zaug ib zaug uake
Hloov pauv ntawm kev hais X thiab O yuav ua haujlwm cov leeg hauv koj lub ntsej muag. Hais "X-O-X-O" nrov nrov 20 zaug txhua lub sijhawm thiab hais qhia txhua tus ntawv kom tau txais txiaj ntsig zoo tshaj plaws.
Sim ua qhov kev tawm dag zog no thaum koj tau hnav khaub ncaws thaum sawv ntxov
Kauj Ruam 2. Nqa hauv koj lub puab tsaig zoo li ntses 20 zaug txhua hnub
Qhov no yuav zoo li ua dag me ntsis, tab sis nws yuav ua haujlwm cov leeg hauv koj lub puab tsaig. Rub koj lub puab tsaig thiab tuav lawv li ntawd 5 vib nas this, tom qab ntawd tso tawm. Rov ua qhov no 20 zaug nyob rau ib hnub.
Sim ua qhov kev tawm dag zog no thaum koj tso koj cov plaub hau lossis ua koj cov pleev
Kauj Ruam 3. Qhib koj lub qhov ncauj dav, tuav li 5 vib nas this, thiab tom qab ntawd so
Qhib kom dav li koj tuaj yeem ua kom nws zoo li koj tau qw lossis qw. Tom qab ntawd, tuav koj lub qhov ncauj hauv txoj haujlwm no mus rau suav 5 thiab tso tawm. Rov ua qhov no 30 zaug hauv ib hnub.
Sim ua qhov no thaum koj tab tom ua koj lub txaj lossis ua lwm yam haujlwm hauv tsev
Kauj Ruam 4. Qhuav huab cua nyob hauv koj lub qhov ncauj li 5 feeb hauv ib hnub
Ua pa tob tob thiab tom qab kaw koj lub qhov ncauj. Tso cai rau qee qhov huab cua los puv koj lub qhov ncauj kom zoo li nws puv lawm. Tom qab ntawd, swish huab cua ib puag ncig hauv koj lub qhov ncauj kom siv tag nrho koj cov leeg nqaij ntawm lub ntsej muag. Nco ntsoov ua pa ib txwm thaum koj ua qhov no.
Ua kom tag nrho 5 feeb ntawm huab cua swishing ib hnub. Piv txwv li, koj tuaj yeem ua qhov no rau 2 feeb thaum sawv ntxov thiab 3 feeb yav tav su, lossis ua tag nrho 5 feeb ib zaug yog tias koj xav tau
Tswv yim: Koj kuj tseem tuaj yeem ywg dej ib ncig ntawm koj lub qhov ncauj lossis sim roj rub kom ua haujlwm tib leeg.
Kauj Ruam 5. Muab koj tus kheej zaws lub ntsej muag tom qab koj tawm dag zog
Nias koj lub ntsis ntiv tes tawm tsam koj lub ntsej muag pib ntawm koj lub hauv pliaj thiab ua haujlwm qis rau koj lub tuam tsev thiab lub puab tsaig. Tom qab ntawd, nias koj lub ntsis ntiv tes tawm tsam ob sab ntawm koj lub qhov ntswg thiab txav lawv tawm ntawm koj sab plhu thiab nqes mus. Tom ntej no, nias koj cov ntiv tes raws koj lub puab tsaig thiab ua haujlwm rau sab hauv qab ntawm koj lub puab tsaig. Koj tseem tuaj yeem mus rau kws kho mob kws tshaj lij lossis siv cov menyuam pob zeb los zaws koj lub ntsej muag.
Qhov zaws yuav pab txhawb kev ncig kom zoo dua qub thiab tso kua dej tawm ntawm koj lub ntsej muag. Lymphatic kua yog dab tsi tsim nyob ib puag ncig koj cov qog ntshav. Yog tias ntau dhau ntawm nws tsim, nws tuaj yeem ua rau o ntawm qhov sib txawv ntawm koj lub cev
Txoj Kev 3 ntawm 3: Nrhiav Kev Pab Kho Mob
Kauj Ruam 1. Mus ntsib koj tus kws kho mob kom kuaj xyuas lwm yam mob
Qee qhov kev kho mob tuaj yeem ua rau koj tuav lub cev hnyav dhau ntawm koj lub ntsej muag, yog li koj yuav xav kuaj nrog koj tus kws kho mob yog tias koj tau pom qhov hnyav sai sai. Koj tus kws kho mob yuav tshuaj xyuas koj rau yam tsis meej xeeb.
Piv txwv li, koj tus kws kho mob yuav xav kuaj koj rau Cushing's thiab hypothyroidism vim cov no tuaj yeem ua rau hnyav nce hauv koj lub ntsej muag
Tswv yim: Nco ntsoov qhia rau koj tus kws kho mob txog kev hloov pauv tsis ntev los no rau koj kev noj qab haus huv nrog rau lub ntsej muag qhov hnyav nce. Piv txwv li, yog tias koj kuj tau nkees thiab yuag yuag yuag yuag dhau los, qhia rau lawv tias.
Kauj Ruam 2. Nug koj tus kws kho mob yog tias koj cov tshuaj tuaj yeem ua rau lub ntsej muag hnyav dua
Nws muaj peev xwm hais tias cov tshuaj tshiab lossis tam sim no tuaj yeem raug liam rau lub ntsej muag puffiness lossis hnyav nce. Tham nrog koj tus kws kho mob yog tias koj nyuam qhuav pib siv tshuaj tshiab thiab koj tau pom qhov tshwm sim tshwm sim no.
Piv txwv li, qhov tsis tshua muaj tshwm sim rau oxycodone yog o ntawm lub ntsej muag thiab qhov qis
Kauj Ruam 3. Saib mus rau lub ntsej muag nqa yog tias lwm txoj kev xaiv tsis tau pab
Txawm hais tias kev phais yas tuaj yeem kim thiab cuam tshuam, koj yuav xav txiav txim siab yog tias lwm txoj kev xaiv tsis tau tsim cov txiaj ntsig xav tau. Nug koj tus kws kho mob thawj zaug rau kev xa mus lossis nrhiav tus kws phais neeg yas paub txog koj tus kheej. Tsis txhob mus rau qhov kev xaiv pheej yig tshaj. Nco ntsoov tias tus kws phais neeg tau txais txiaj ntsig zoo thiab muaj kev paub ntau txog kev phais lub ntsej muag.
- Ntsib nrog tus kws phais neeg kom paub seb koj puas tuaj yeem yog tus neeg sib tw zoo rau kev nqa lub ntsej muag lossis lwm yam kev phais kom txo qis koj lub ntsej muag.
- Kev sib xyaw ua ke ntawm cov tshuaj yuav raug pom zoo, xws li liposuction nrog rau lub ntsej muag nqa.
