3 Txoj Hauv Kev Txhim Kho Kev Ntshav Ntshav

Cov txheej txheem:

3 Txoj Hauv Kev Txhim Kho Kev Ntshav Ntshav
3 Txoj Hauv Kev Txhim Kho Kev Ntshav Ntshav

Video: 3 Txoj Hauv Kev Txhim Kho Kev Ntshav Ntshav

Video: 3 Txoj Hauv Kev Txhim Kho Kev Ntshav Ntshav
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Anonim

Koj puas pom koj tus kheej raug mob hauv siab, ua tsis taus pa, lossis mob taub hau? Puas yog koj tab tom txiav txim siab pheej hmoo ua mob plawv? Ua raws cov lus qhia no txhawm rau txhim kho koj cov ntshav ncig thoob plaws koj lub cev thiab txo koj txoj kev pheej hmoo ntawm kev mob plawv.

Cov kauj ruam

Txoj Kev 1 ntawm 3: Ua Kom Lub Cev Muaj Zog

Txhim Kho Cov Ntshav Ntshav Kauj Ruam 1
Txhim Kho Cov Ntshav Ntshav Kauj Ruam 1

Kauj Ruam 1. Taug kev tsis tu ncua

Mus taug kev tom qab noj mov tuaj yeem pab txhawb kev ncig thiab pab koj lub plab zom mov ua nws txoj haujlwm. Taug kev tsawg kawg 30 feeb txhua hnub yog pom zoo.

Yog tias koj muaj kab mob hauv cov hlab ntshav ib sab, xws li cov leeg leeg leeg, nco ntsoov tias koj hnav cov ris tsho hauv qab, xws li cov khaub ncaws nruj, cov thom khwm, lossis ntaub qhwv. Koj tus kws kho mob tuaj yeem qhia qhov kev xaiv zoo tshaj rau koj

Txhim Kho Cov Ntshav Ntshav Kauj Ruam 2
Txhim Kho Cov Ntshav Ntshav Kauj Ruam 2

Kauj Ruam 2. Qoj ib ce thaum twg koj tuaj yeem ua tau

Txhua yam uas pab hauv kev noj qab nyob zoo yuav tsum txhawb koj txoj kev ncig. Thaum koj ua haujlwm tawm, sim ob qho:

  • Kev cob qhia plawv Ua luam dej, caij tsheb kauj vab, khiav, ntaus kis las, thiab lwm yam Kev ua si hauv aerobic yuav txhim kho lub plawv thiab cov hlab ntshav ua haujlwm.
  • Kev cob qhia lub zog. Kev cob qhia lub zog (nqa qhov hnyav) yuav pab koj tsim cov leeg nqaij, uas ua rau nce kev ua haujlwm ntawm cov hlab plawv thiab cov hlab ntshav.
  • Txhua teev, sawv thiab sim 3 txog 5 feeb tsim nyog ncab lossis qoj ib ce me me. Qhov no yog qhov tshwj xeeb tshaj yog tias koj nyob ntawm lub rooj txhua hnub thiab tsis muaj sijhawm los taug kev ncig. Sim ua caj npab me me, kov koj txhais tes rau koj cov ntiv taw, ncaws koj txhais taw, lossis ua qhov me me, dhia dhia qeeb (txaus kom koj lub plawv dhia nce).
Txhim Kho Cov Ntshav Ntshav Kauj Ruam 3
Txhim Kho Cov Ntshav Ntshav Kauj Ruam 3

Kauj Ruam 3. Tau zaws

Zaws, zoo li kev tawm dag zog, ua kom muaj kev ncig hauv zos los ntawm kev txhawb cov ntshav ntws hauv cov nqaij mos. Ntau cov kev tshawb fawb taw tes rau tag nrho cov txiaj ntsig ntawm zaws hauv txhawb kev kho kom zoo.

  • Nyeem kab lus no yuav ua li cas thiaj li ua haujlwm tau zoo, lossis qoj ib ce thaum zaum ntawm koj lub rooj. Nws yuav tsum pab txhim kho kev ncig yog tias koj nrhiav tsis tau lub sijhawm los ua haujlwm kom raug.
  • Txawm hais tias qee qhov kev tshawb fawb txhawb nqa kev siv zaws rau kev ncig, ntau qhov kev tshawb fawb yuav tsum tau ua los txiav txim seb nws puas muaj txiaj ntsig.
Txhim Kho Cov Ntshav Ntshav Kauj Ruam 4
Txhim Kho Cov Ntshav Ntshav Kauj Ruam 4

Kauj Ruam 4. Muab koj txhais taw tso

Tsa koj ob txhais ceg yog txoj hauv kev zoo los ua kom koj txoj kev ncig thiab so kom zoo nyob rau tib lub sijhawm. Nws kuj tseem txo txoj hauv kev ntawm cov leeg leeg leeg, uas tshwm sim los ntawm ntshav siab lossis yooj yim sawv rau lub sijhawm ntev.

Kauj Ruam 5. Hloov koj qhov kub thaum da dej

Hloov ntawm dej kub thiab dej txias. Qhov no hu ua qhov sib txawv da dej, thiab nws pab txhim kho koj txoj kev ncig los ntawm kev cuam tshuam li cas koj cov leeg nthuav dav thiab cog lus. Cov dej kub ua rau koj cov hlab ntsha qhib thiab ua rau koj cov ntshav ncig ntau ntxiv, thaum dej txias ua rau koj cov hlab ntsha nqaim.

  • Yog tias koj siv cov dej sib txawv tsis tu ncua tas li, lawv tuaj yeem pab koj txoj kev ncig ua haujlwm tau zoo dua qub, txhim kho kev ncig.
  • Txawm hais tias qee qhov kev tshawb fawb txhawb kev siv hydrotherapy rau kev nce ntshav txaus, yuav tsum muaj kev tshawb fawb ntau ntxiv los txiav txim seb nws puas muaj txiaj ntsig.

Txoj Kev 2 ntawm 3: Hloov Txoj Kev Ua Neej

Txhim Kho Cov Ntshav Ntshav Kauj Ruam 5
Txhim Kho Cov Ntshav Ntshav Kauj Ruam 5

Kauj Ruam 1. Noj zaub mov zoo thiab zam zaub mov tsis zoo

Noj cov txiv hmab txiv ntoo, zaub, nplej tag nrho, cov protein qis, thiab cov rog muaj txiaj ntsig (pom hauv cov roj ntses, txiv roj roj, txiv ntseej, thiab noob). Nyob deb ntawm cov khoom noj uas tau ua tiav ntau dhau, khoom noj uas muaj piam thaj ntau lossis ntsev, thiab cov zaub mov uas muaj cov rog tsis zoo (saturated thiab trans fat).

Txhim Kho Cov Ntshav Ntshav Kauj Ruam 6
Txhim Kho Cov Ntshav Ntshav Kauj Ruam 6

Kauj Ruam 2. Haus kom raug

Haus dej kom txaus thaum nruab hnub kom koj lub cev tsis tas yuav sib ntaus los tsim lub zog thiab ua lawv cov haujlwm niaj hnub. Koj tsis tas yuav haus ib litres ib hnub twg, tab sis koj yuav tsum haus dej thaum koj nqhis dej.

  • Txiav tawm cov caffeine. Yog tias koj tsis tuaj yeem nyob yam tsis muaj nws, tsawg kawg txo koj cov kev noj haus. Piv txwv li, yog tias koj feem ntau muaj ob khob kas fes thaum sawv ntxov, muaj ib qho xwb. Lossis yog tias koj yuav koj cov kas fes los ntawm chaw kas fes qhov chaw, sim hloov mus rau decaf lossis coj koj kas fes qis ib qho me me.
  • Txo lossis txiav tawm cawv thiab lwm yam dej qab zib los ntawm koj cov zaub mov. Dej qab zib thiab dej qab zib ntau dhau tsis txhim kho koj txoj kev ncig thiab muaj kev noj qab haus huv tshwj xeeb. Yog tias koj nyiam haus, 1 khob cawv liab tuaj yeem txhim kho kev ncig, tab sis ntau dua yuav ua rau koj lub cev muaj zog.
Txhim Kho Cov Ntshav Ntshav Kauj Ruam 7
Txhim Kho Cov Ntshav Ntshav Kauj Ruam 7

Kauj Ruam 3. Sim da dej kub lossis ua lwm yam kev kho cua sov

Kos ib da dej sov zoo (nrog lossis tsis muaj ntsev Epsom, uas kho cov ntsev ntxhia) thiab so rau 20 txog 30 feeb. Sau cov fwj dej kub, npog yog tias tsim nyog txhawm rau zam kev kub hnyiab thiab tso rau ntawm qhov qis kom txhawb cov ntshav ntws.

Txhim Kho Cov Ntshav Ntshav Kauj Ruam 8
Txhim Kho Cov Ntshav Ntshav Kauj Ruam 8

Kauj Ruam 4. Txiav luam yeeb, yog tsim nyog

Tsis tsuas yog haus luam yeeb tsis zoo rau koj kev noj qab haus huv, nws tseem cuam tshuam rau koj kev ncig. Kev siv Nicotine yog ib qho ua rau muaj teeb meem ncig.

Txhim Kho Cov Ntshav Ntshav Kauj Ruam 9
Txhim Kho Cov Ntshav Ntshav Kauj Ruam 9

Kauj Ruam 5. Nrhiav qhov chaw noj qab haus huv rau koj qhov kev ntxhov siab

Sij hawm dhau mus, kev ntxhov siab tuaj yeem cuam tshuam tsis zoo rau lub cev ncig. Nrhiav kev tswj hwm, txoj hauv kev zoo los daws kev ntxhov siab, xws li kev tawm dag zog ib txwm muaj, kev xav hauv nruab siab, thiab kev kho hlwb, ntawm lwm tus.

Txoj Kev 3 ntawm 3: Paub Thaum Twg Mus ntsib Tus Kws Kho Mob

Txhim Kho Cov Ntshav Ntshav Kauj Ruam 10
Txhim Kho Cov Ntshav Ntshav Kauj Ruam 10

Kauj Ruam 1. Paub yog tias nws phem

Muaj peev xwm pom thaum koj lub cev muaj teeb meem tso nws cov ntshav. Cov cim qhia tias koj txoj kev ncig qis dua qhov zoo tshaj suav nrog:

  • Varicose leeg.
  • Tingling ntawm taw thiab txhais tes
  • Qhov txias txias (ntiv tes thiab ntiv taw)
  • Tawv tawv nqaij
  • Lub sijhawm kho qeeb rau qhov txhab
Txhim Kho Cov Ntshav Ntshav Kauj Ruam 11
Txhim Kho Cov Ntshav Ntshav Kauj Ruam 11

Kauj Ruam 2. Tham nrog koj tus kws kho mob txog qhov tuaj yeem txhim kho kev ncig los ntawm cov tshuaj ntxiv

Koj tus kws kho mob tuaj yeem tuaj yeem sau ntawv lossis taw qhia koj rau hauv cov lus qhia ntawm qee yam tshuaj uas, hauv kev noj qab haus huv, tuaj yeem txhim kho cov ntshav ncig.

Pom zoo: