Txoj hauv kev yooj yim kom rov zoo los ntawm kev phais sab saum toj (nrog Duab)

Cov txheej txheem:

Txoj hauv kev yooj yim kom rov zoo los ntawm kev phais sab saum toj (nrog Duab)
Txoj hauv kev yooj yim kom rov zoo los ntawm kev phais sab saum toj (nrog Duab)

Video: Txoj hauv kev yooj yim kom rov zoo los ntawm kev phais sab saum toj (nrog Duab)

Video: Txoj hauv kev yooj yim kom rov zoo los ntawm kev phais sab saum toj (nrog Duab)
Video: Saib Mis paub Poj niam (hluas nkauj) tus yam ntxwv lub siab 2024, Tej zaum
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Yog tias koj tau txiav txim siab kom muaj kev phais sab saum toj, koj yuav zoo siab thiab zoo siab txog kev ua cov kauj ruam tseem ceeb no hauv koj txoj kev hloov pauv. Txawm li cas los xij, koj kuj tseem yuav xav tias ntshai lossis txhawj xeeb txog lub sijhawm rov zoo tom qab koj phais. Hmoov zoo, teeb meem loj tom qab txheej txheem phais mob tsawg kawg. Txawm hais tias koj tau phais MTF txhawm rau txhim kho koj txoj kab nkhaus lossis FTM/N kev phais sab saum toj kom muaj txiv neej ntau dua lossis tsis zoo li qub, koj tuaj yeem rov zoo li qub tau los ntawm kev ua raws koj tus kws phais tom qab ua haujlwm qhia kom zoo thiab tau so ntau.

Cov kauj ruam

Txoj Kev 1 ntawm 2: Transmasculine Top Surgery

Rov qab los ntawm Kev phais sab saum toj 1
Rov qab los ntawm Kev phais sab saum toj 1

Kauj Ruam 1. Npaj kom nyob twj ywm hauv tsev kho mob ib hmo

Feem ntau, kev phais sab saum toj ntawm tus txiv neej (txhais tau tias tshem lub mis los tsim lub hauv siab txiv neej) yog kev phais mob sab nrauv, txhais tau tias koj yuav mus tsev lossis mus qhov twg los koj yuav rov zoo nyob hauv zos tom qab tus txheej txheem. Qee zaum, koj yuav xav siv sijhawm tsawg kawg 1 hmo hauv tsev kho mob yog li koj tuaj yeem so thiab koj pab neeg kho mob tuaj yeem ua kom ntseeg tau tias koj tau zoo. Nug koj tus kws phais neeg ntev npaum li cas lawv cia siab tias koj lub tsev kho mob yuav nyob ntev. Yog tias lawv xav tias koj yuav nyob ntawd rau 1 lossis ntau hmo, ntim lub tsev kho mob lub hnab nrog cov khoom siv xws li koj txhuam hniav thiab txhuam plaub hau, khau khiab, khaub ncaws zoo, koj lub xov tooj them nyiaj, thiab qee yam kom koj lom zem.

  • Txawm hais tias nws txawv raws li cov txheej txheem tshwj xeeb thiab hom phais, koj qhov kev phais yuav zaum kawg nyob qhov twg ntawm 1-4 teev.
  • Transmasculine kev phais sab saum toj suav nrog tshem tawm cov qog nqaij hlav thiab rog los ntawm sab hauv koj lub mis kom ua rau lawv me dua. Yog tias koj ob lub mis loj, koj tus kws phais neeg kuj tseem yuav xav tau tshem tawm thiab hloov pauv koj lub mis thiab areolas thiab tom qab ntawd muab lawv rov qab los.
  • Cov txheej txheem no tau ua nyob rau hauv tag nrho cov tshuaj loog, yog li koj yuav tsis hnov dab tsi thaum lub sijhawm phais nws tus kheej. Koj yuav hnov nkees thiab tsis meej pem me ntsis tom qab koj sawv.
Rov qab los ntawm Kev phais sab saum toj 2
Rov qab los ntawm Kev phais sab saum toj 2

Kauj Ruam 2. Cia siab tias muaj qee qhov mob, o, thiab nqaij nyob hauv koj lub hauv siab

Nws yog qhov ib txwm hnov qee qhov mob, rhiab, lossis nruj hauv koj lub hauv siab tom qab phais kho lub hauv siab, tshwj xeeb hauv thawj 1-2 hnub tom qab txheej txheem. Koj kuj tseem yuav muaj qee qhov o thiab nqaij tawv, tshwj xeeb yog thawj ob peb lub lis piam tom qab kev phais thiab koj yuav zoo li qaug zog. Yog tias koj muaj kev txhawj xeeb txog qhov koj pom lossis hnov, tsis txhob yig hu rau koj tus kws phais neeg.

  • Siv cov dej khov los txo qhov mob thiab o tom qab koj phais. Ib qho ntxiv, so kom txaus, thiab ua rau koj tus kheej ua raws koj li txheej txheem.
  • Tej zaum koj yuav xav tias tsis xis nyob lossis mob ntxiv mus txog 6 lub hlis tom qab phais tas. Qee tus neeg kuj tseem muaj loog hauv lawv lub txiv mis lossis tawv nqaij ntawm lawv lub hauv siab.
  • Koj tus kws phais yuav sau ntawv tshuaj los pab tswj koj qhov mob. Mus cuag lawv tam sim yog tias koj qhov mob hnyav lossis tsis teb rau cov tshuaj. Txawm li cas los xij, koj yuav tsum muaj peev xwm hloov pauv mus rau tus kws kho mob tom khw hauv 5-7 hnub tom qab tus txheej txheem, thiab koj yuav tsis xav tau dab tsi hauv 10 hnub ntawm kev phais.

TSWV YIM TSHUAJ

Scott Mosser, MD
Scott Mosser, MD

Scott Mosser, MD

Board Certified Plastic Surgeon Dr. Scott Mosser is a board certified Plastic Surgeon based in San Francisco, California. Dr. Mosser is the Founder of the Gender Confirmation Center, a clinic dedicated exclusively to transgender surgeries. He received his MD from Baylor University, completed his residency in Plastic Surgery at Case Western Reserve University, and finished his fellowship in Aesthetic Surgery under Dr. John Q. Owsley, MD. He is a cofounder of the American Society of Gender Surgeons, a member of the American Society of Plastic Surgeons (ASPS), is a member of WPATH (World Professional Association of Transgender Health) and the United States Professional Association of Transgender Health (USPATH).

Scott Mosser, MD
Scott Mosser, MD

Scott Mosser, MD

Board Certified Plastic Surgeon

Expect moderate, but not necessarily severe, pain

The amount of physical pain and emotional turmoil following a surgical procedure can be hard to gauge. However, you should be up and around shortly after having this type of procedure-patients typically report pain levels at about 3-4 on a scale of 1-10, where 10 is the most pain.

Rov qab los ntawm Kev phais sab saum toj 3
Rov qab los ntawm Kev phais sab saum toj 3

Kauj Ruam 3. Saib xyuas koj cov ntaub qhwv thiab tso dej raws li koj tus kws phais neeg pom zoo

Tom qab koj phais, koj yuav tsum tau hnav cov ntaub qhwv kom nruj dhau daim ntaub qhwv rau 1-2 lub lis piam tom qab phais tas. Koj kuj tseem yuav muaj lub raj xa dej tso rau ntawm txhua sab ntawm koj lub hauv siab kom tshem tawm cov kua ntau dhau. Nug koj tus kws phais neeg saib xyuas koj li kev hnav khaub ncaws thiab lub qhov dej kom tiv thaiv kev kis kab mob thiab ua kom qhov chaw phais mob huv si.

  • Piv txwv li, tej zaum koj yuav xav tau tso cov dej ntws tawm qee zaus thiab sau cov dej uas tau sib sau ua ke.
  • Khaws koj cov ntaub qhwv kom huv thiab qhuav kom ntau li ntau tau, thiab tsis txhob tshem lawv tshwj tsis yog koj tus kws phais neeg qhia kom koj ua li ntawd.
  • Tej zaum koj yuav tsum zam kev da dej kom txog thaum koj tus kws phais mob tshem cov ntaub qhwv thiab cov dej tawm. Txhawm rau kom koj tus kheej huv si, siv ntaub so tus kheej lossis ntaub so ntub los so so ntawm koj lub cev. Koj tuaj yeem ntxuav koj cov plaub hau nrog tsuaj zawv plaub hau qhuav.
Rov qab los ntawm Kev phais sab saum toj 4
Rov qab los ntawm Kev phais sab saum toj 4

Kauj Ruam 4. Pw tsaug zog nrog koj lub cev ua haujlwm rau thawj lub lim tiam tom qab phais

Kev tsaug zog nrog koj lub cev sab saud tuaj yeem pab txo qhov o thiab ua kua dej hauv koj lub hauv siab. Siv cov tog hauv ncoo los txhawb koj lub cev sab saud, lossis pw hauv ib lub rooj zaum nrog koj lub cev.

Koj tus kws phais neeg tuaj yeem thov kom koj pw ntawm koj lub nraub qaum kom tsis txhob tso siab rau ntawm qhov chaw phais. Nug lawv thaum twg koj tuaj yeem rov qab mus pw ntawm koj sab lossis lub plab, yog tias qhov ntawd yooj yim dua rau koj

Rov qab los ntawm Kev phais sab saum toj 5
Rov qab los ntawm Kev phais sab saum toj 5

Kauj Ruam 5. Noj cov tshuaj raws li koj tus kws phais neeg tau hais tseg

Koj tus kws phais neeg lossis kws kho mob yuav sau ntawv tshuaj los txo qhov mob, tswj koj qhov mob, thiab tiv thaiv kev kis mob. Yog tias koj tau siv lub txiv mis, koj yuav zaum tau siv tshuaj pleev tshuaj tua kab mob rau kev cog ob zaug ib hnub rau 2-3 lub lis piam tom qab phais tas. Ua raws li koj tus kws kho mob cov lus qhia rau noj cov tshuaj no kom zoo, thiab tsis txhob ua siab deb nug cov lus nug uas koj muaj txog yuav siv lawv li cas.

Qhia koj tus kws phais txog lwm yam tshuaj, vitamins, lossis tshuaj ntxiv uas koj tab tom noj ua ntej koj phais. Lawv yuav nug koj kom tsis txhob noj qee yam tshuaj lossis tshuaj ntxiv kom tsis txhob muaj teeb meem lossis kev cuam tshuam nrog tshuaj

Rov qab los ntawm Kev phais sab saum toj 6
Rov qab los ntawm Kev phais sab saum toj 6

Kauj Ruam 6. Khaws ib lub qhov muag tawm ntawm cov tsos mob ntawm tus kab mob thiab lwm yam teeb meem

Nws tsis zoo li koj yuav muaj teeb meem loj tom qab koj phais, tshwj xeeb yog koj coj nws yooj yim thiab ua raws koj tus kws kho mob cov lus qhia. Txawm li cas los xij, teeb meem tseem tuaj yeem tshwm sim qee zaum, txawm tias koj tau saib xyuas koj tus kheej zoo. Hu rau koj tus kws kho mob tam sim yog tias koj pom muaj cov tsos mob txaus ntshai, xws li:

  • Mob hnyav lossis hnyav zuj zus tuaj, mob, los ntshav, lossis nqaij tawv nyob ib ncig ntawm qhov chaw phais
  • Ua pob lossis ua rau hauv qab daim tawv nqaij ntawm koj lub hauv siab
  • Qhov pom asymmetrical rau koj lub hauv siab
  • Kev liab liab, khaus, tsw ntxhiab, lossis tso tawm ib ncig ntawm qhov chaw phais
  • Ua npaws, ua daus no, lossis xav tias tsis xis nyob
Rov qab los ntawm Kev phais sab saum toj 7
Rov qab los ntawm Kev phais sab saum toj 7

Kauj Ruam 7. Tsis txhob nqa hnyav lossis ua haujlwm hnyav kom txog thaum koj tus kws phais hais tias nws zoo

Nqa hnyav hnyav tom qab koj phais sab saum toj tuaj yeem ua rau puas rau qhov chaw phais thiab ua rau mob hnyav dua. Tsis txhob thawb hnyav, siv lub cev hnyav, thiab nqa txhua yam hnyav dua 10-15 phaus (4.5 - 6.8 kg) kom txog thaum koj tus kws phais hais tias nws nyab xeeb.

Koj yuav tsum tau tos 3 lossis 4 lub lis piam ua ntej koj tuaj yeem ua haujlwm hnyav

Rov qab los ntawm Kev phais sab saum toj 8
Rov qab los ntawm Kev phais sab saum toj 8

Kauj Ruam 8. Tsis txhob haus luam yeeb lossis lwm yam khoom siv nicotine tsawg kawg 6 lub lis piam tom qab phais tas

Kev haus luam yeeb tuaj yeem ncua koj txoj kev kho thiab ua rau caws pliav tsis zoo. Yog tias koj haus luam yeeb, koj yuav tsum txiav tawm yam tsawg 2 lub lis piam ua ntej koj phais thiab nyob deb ntawm cov luam yeeb yam tsawg kawg li 6 lub lis piam tom qab kev phais kom ua tiav qhov ua tau zoo tshaj plaws.

Yog tias koj tsis paub yuav txiav tawm li cas, nrog koj tus kws kho mob tham. Lawv tuaj yeem muab tswv yim rau koj lossis txawm sau ntawv tshuaj los pab koj txiav luam yeeb

Rov qab los ntawm Kev phais sab saum toj 9
Rov qab los ntawm Kev phais sab saum toj 9

Kauj Ruam 9. Nug thaum twg koj tuaj yeem rov qab mus rau koj cov haujlwm ib txwm muaj

Kev so yog ib feem tseem ceeb ntawm kev rov zoo tom qab kev phais, yog li tsis txhob sim dhia rov qab rau hauv koj li niaj zaus ua tam sim ntawd. Nug koj tus kws phais neeg thaum koj tuaj yeem cia siab tias yuav rov qab mus ua haujlwm xws li kev ua haujlwm, tsev kawm ntawv, kev sib raug zoo, thiab kev tawm dag zog.

  • Feem ntau, koj yuav tuaj yeem rov pib ua haujlwm lub cev thiab ua haujlwm tsis tu ncua nyob rau hauv 7-9 hnub tom qab phais, thiab qhov tseeb, ua li ntawd tuaj yeem pab kho txoj haujlwm. Txawm li cas los xij, nyob ntawm qhov haujlwm koj ua, koj yuav tsum npaj yuav siv sijhawm 1 1/2-2 lub lim tiam ntawm kev ua haujlwm, thiab koj yuav tsum zam qee yam kev tawm dag zog lub cev uas yuav ua rau koj hws lossis nce koj lub plawv dhia li 3 lub lis piam. Tom qab ntawd, lub teeb cardio tuaj yeem rov pib dua, tab sis kev qhia hnyav tsis pom zoo tsawg kawg ib hlis.
  • Cov neeg feem coob tuaj yeem rov ua haujlwm txhua hnub thiab rov ua haujlwm 6 lub hlis tom qab phais tas. Rau ntau hom kev phais FTM/N saum toj kawg nkaus, koj yuav raug qhia kom tsis txhob nqa koj lub luj tshib kom siab li lossis siab dua koj lub xub pwg rau 6 lub hlis tom qab tus txheej txheem, vim tias qhov ntawd tuaj yeem ua rau tuab thiab nthuav dav ntawm qhov phais phais.
Rov qab los ntawm Kev phais sab saum toj 10
Rov qab los ntawm Kev phais sab saum toj 10

Kauj Ruam 10. Teem sijhawm teem sijhawm taug qab mus xyuas koj qhov kev nce qib

Koj tus kws phais yuav xav pom koj ob peb zaug tom qab txheej txheem kom ntseeg tau tias koj tau kho kom zoo. Nco ntsoov tias koj koom nrog txhua qhov kev teem caij kom koj tuaj yeem ntes ib qho teeb meem thiab daws nrog lawv sai. Qhia rau koj tus kws phais neeg paub yog tias koj muaj lus nug lossis kev txhawj xeeb thaum koj mus ntsib tom ntej.

Cov kws phais neeg tus kheej cov phiaj xwm kev tshuaj xyuas sib txawv, tab sis koj yuav xav pom koj tus kws phais nyob ib puag ncig 1, 2, thiab 6 lub lis piam tom qab ua haujlwm. Tsis txhob yig mus cuag lawv lossis koj tus kws kho mob yog tias koj muaj lus nug lossis kev txhawj xeeb ntawm kev teem sijhawm teem tseg

Rov qab los ntawm Kev phais sab saum toj Kauj Ruam 11
Rov qab los ntawm Kev phais sab saum toj Kauj Ruam 11

Kauj Ruam 11. Tham nrog koj tus kws phais txog kev kho phais yog tias tsim nyog

Hauv qhov tsis tshua muaj tshwm sim, nws yuav tsum tau phais thib ob txhawm rau kho ib qho teeb meem, xws li qhov caws pliav ntau dhau, teeb meem nrog koj lub txiv mis, lossis pom tsis zoo li koj lub hauv siab. Yog tias koj muaj kev txhawj xeeb txog koj lub hauv siab zoo li cas lossis kev phais zoo li cas, tham nrog koj tus kws phais tam sim. Txawm li cas los xij, tseem nco ntsoov tias muaj ntau qhov kev hloov pauv hauv lub cev thiab o hauv lub hlis uas ua raws kev phais mob, yog li koj tus kws phais neeg yuav tsis tuaj yeem tshuaj xyuas seb puas yuav tsum tau kho dua kom txog thaum 6 lub hlis tom qab tus txheej txheem qub.

Qee qhov caws pliav yog qhov tsis tuaj yeem ua tiav nrog kev phais sab saum toj, tab sis koj tuaj yeem txo qis koj qhov nti los ntawm kev saib xyuas qhov chaw phais zoo, zam kev haus luam yeeb, thiab tiv thaiv thaj tsam ntawm tshav ntuj rau thawj xyoo tom qab kev phais

TSWV YIM TSHUAJ

Scott Mosser, MD
Scott Mosser, MD

Scott Mosser, MD

Board Certified Plastic Surgeon Dr. Scott Mosser is a board certified Plastic Surgeon based in San Francisco, California. Dr. Mosser is the Founder of the Gender Confirmation Center, a clinic dedicated exclusively to transgender surgeries. He received his MD from Baylor University, completed his residency in Plastic Surgery at Case Western Reserve University, and finished his fellowship in Aesthetic Surgery under Dr. John Q. Owsley, MD. He is a cofounder of the American Society of Gender Surgeons, a member of the American Society of Plastic Surgeons (ASPS), is a member of WPATH (World Professional Association of Transgender Health) and the United States Professional Association of Transgender Health (USPATH).

Scott Mosser, MD
Scott Mosser, MD

Scott Mosser, MD

Board Certified Plastic Surgeon

Talk to your doctor about whether you'll still need annual breast cancer screenings

Because some breast tissue will remain after top surgery, your primary care physician may still recommend that you get regularly screened for breast cancer following your procedure.

Method 2 of 2: Transfeminine Top Surgery

Rov qab los ntawm Kev phais sab saum toj Kauj Ruam 12
Rov qab los ntawm Kev phais sab saum toj Kauj Ruam 12

Kauj Ruam 1. Cia siab tias yuav rov mus tsev tib hnub uas tau phais

Hmoov zoo, neeg feem coob hnov zoo txaus tom qab phais lub mis kom mus tsev tib hnub. Koj yuav nyob rau hauv kev tso tshuaj loog dav, yog li koj yuav zoo li nkees thiab groggy tom qab txheej txheem tiav. Yog ua tau, kom muaj ib tus neeg nyob hauv tsev kho mob nrog koj uas tuaj yeem coj koj mus tsev thiab nyob nrog koj tas hnub.

Hauv kev phais lub mis ntxiv, koj tus kws phais mob yuav ntxig rau hauv qab ntawm daim tawv nqaij ntawm txhua lub mis lossis tom qab cov leeg pectoral. Feem ntau, cov qhov txhab raug kaw nrog ob lub qhov txhab uas koj tsis tuaj yeem pom, thiab qee zaum kuj tseem nrog kua nplaum phais

Rov qab los ntawm Kev phais sab saum toj theem 13
Rov qab los ntawm Kev phais sab saum toj theem 13

Kauj Ruam 2. Npaj rau qhov mob, o, thiab ua pob

Nws yog qhov ib txwm hnov mob rau ob peb hnub tom qab koj phais phais lub mis. Koj kuj tseem yuav pom qhov o me me los yog nqaij tawv nyob ib ncig ntawm qhov chaw phais. So kom txaus kom pab txo koj qhov mob thiab tsis xis nyob.

  • Koj tus kws kho mob yuav muab tshuaj rau koj los pab kho qhov mob thiab o. Koj tseem tuaj yeem nug txog kev siv cov dej khov los pab so thaj chaw.
  • Nws yog qhov ib txwm ua rau koj qhov nqaij ntuag thiab o tuaj zuj zus tuaj thawj 2-3 hnub tom qab kev phais ua ntej nws pib zoo dua.
  • Raws li qhov kev phais txuas ntxiv mus kho, nws ib txwm ua rau hnov qee qhov khaus thiab ua rau qee zaum raug mob. Txawm li cas los xij, tsis txhob yig mus cuag koj tus kws kho mob lossis kws phais yog tias koj mob ntau heev lossis muaj kev txhawj xeeb txog qhov koj xav li cas.
Rov qab los ntawm Kev phais sab saum toj 14
Rov qab los ntawm Kev phais sab saum toj 14

Kauj Ruam 3. Tsaug koj lub nraub qaum nrog koj lub cev kom siab

Kev tsaug zog nrog koj lub cev sab saud tuaj yeem pab txo qhov o, nqaij tawv, thiab ua kom cov kua ntau ntxiv. Muab ob peb tog hauv ncoo tso tom qab koj lub xub pwg thiab lub nraub qaum thaum koj tsaug zog, lossis pw hauv lub txaj me me rau ob peb hnub tom qab koj phais.

  • Nug koj tus kws phais neeg thaum koj tuaj yeem rov qab mus pw ncaj nraim ntawm koj sab nraub qaum lossis ntawm koj sab, yog tias qhov ntawd yooj yim dua rau koj.
  • Tsis txhob dag ntawm koj lub hauv siab kom txog thaum koj tus kws phais hais tias nws tsis ua li cas, vim qhov ntawd tuaj yeem ua rau muaj kev nyuaj siab ntawm qhov chaw phais.
Rov qab los ntawm Kev phais sab saum toj Kauj Ruam 15
Rov qab los ntawm Kev phais sab saum toj Kauj Ruam 15

Kauj Ruam 4. Hnav lub tsho khiab mis kom ntev li ntev tau raws li koj tus kws kho mob sau tseg

Cov kws phais neeg feem ntau pom zoo kom hnav lub tsho khiab mis tom qab ua kom lub mis txhawm rau txo qhov o thiab txhawb koj lub mis kom zoo. Yog tias koj tus kws phais pom zoo qhov no, koj yuav tsum hnav lub khiab mis li 1-3 lub lis piam tom qab phais tas.

  • Koj tus kws phais neeg tuaj yeem muab lub tsho khiab mis phais, lossis koj tuaj yeem hnav lub tsho khiab mis zoo nkauj nrog lub hau kaw.
  • Feem ntau, koj yuav tsis tau hnav cov ntaub qhwv lossis hnav khaub ncaws. Yog tias koj lub qhov txhab raug kaw nrog kua nplaum phais, nws yuav tsum pib poob ntawm nws tus kheej li ob peb hnub tom qab txheej txheem.

Tswv yim:

Koj tus kws phais yuav zoo li muab lub teeb ntsuab rau koj kom da dej sai li 1 hnub tom qab koj phais, lossis thaum twg cov ntaub qhwv los yog tshem tawm (feem ntau yog ib lub lim tiam tom qab phais). Txawm li cas los xij, koj yuav xav kom tsis txhob ua luam dej lossis tsau hauv tub rau tsawg kawg 3 lub lis piam.

Rov qab los ntawm Kev phais sab saum toj Kauj Ruam 16
Rov qab los ntawm Kev phais sab saum toj Kauj Ruam 16

Kauj Ruam 5. Siv cov tshuaj raws li koj tus kws phais neeg tau hais tseg

Koj tus kws phais yuav sau ntawv tshuaj los txo qhov mob thiab o lossis tiv thaiv kev kis mob. Ua raws cov lus qhia rau kev siv cov tshuaj no kom zoo, thiab tsis txhob yig nug ib nqe lus nug uas koj yuav muaj txog kev siv lawv kom raug.

Nug koj tus kws kho mob ua ntej noj cov tshuaj tsis yog tshuaj lossis tshuaj ntxiv tom qab koj phais. Qee qhov no yuav cuam tshuam nrog koj cov tshuaj noj lossis cuam tshuam nrog cov txheej txheem kho kom zoo

Rov qab los ntawm Kev phais sab saum toj theem 17
Rov qab los ntawm Kev phais sab saum toj theem 17

Kauj Ruam 6. Txwv lub cev sab saud kom txog thaum koj tus kws phais hais tias nws zoo

Tsis txhob nqa qhov hnyav tshaj 10 phaus (4.5 kg) lossis ua haujlwm hnyav rau lub cev nrog koj lub cev tsawg kawg 3 lub lis piam tom qab koj phais. Tso kev ntxhov siab ntau dhau rau koj lub cev thaum ntxov hauv cov txheej txheem kho tuaj yeem ua rau cov qhov txhab phais mob hnyav dua lossis tseem tshem tawm qhov kev cog hniav.

  • Nws yog lub tswv yim zoo kom taug kev me ntsis thaum thawj ob peb hnub tom qab phais yog tias koj tuaj yeem ua tau, vim qhov no yuav pab txhawb kev noj qab haus huv hauv koj txhais ceg.
  • Yog tias cov khoom cog tau muab tso rau hauv qab cov leeg, feem ntau cov kws phais neeg yuav tsis xav kom koj siv koj cov leeg hauv siab (xws li ua thawb, planking, ua Pilates, thiab lwm yam) rau 8 lub lis piam tom qab phais.
Rov qab los ntawm Kev phais sab saum toj Kauj Ruam 18
Rov qab los ntawm Kev phais sab saum toj Kauj Ruam 18

Kauj Ruam 7. Saib xyuas cov tsos mob ntawm kev kis mob lossis lwm yam teeb meem

Cov teeb meem hnyav tom qab phais lub mis ntxiv tsis yog ib txwm muaj, tab sis nws tseem ceeb heev uas yuav tsum tau saib qhov muag rau cov teeb meem. Hu rau koj pab neeg kho mob tam sim yog tias koj muaj kev txhawj xeeb lossis yog tias koj pom cov tsos mob xws li:

  • Kev o loj heev, mob, lossis liab hauv ib lossis ob lub mis
  • Tawm los yog los ntshav los ntawm kev phais mob
  • Ib qho asymmetrical lossis tsis pom zoo rau koj lub mis
  • Deflation ntawm ib qho ntawm koj cov kev cog qoob loo
  • Ua npaws (raws li ntsuas los ntawm tus ntsuas cua digital), ua daus no, lossis ib qho kev xav tsis zoo
Rov qab los ntawm Kev phais sab saum toj theem 19
Rov qab los ntawm Kev phais sab saum toj theem 19

Kauj Ruam 8. Tsis txhob haus luam yeeb lossis siv cov khoom nicotine tsawg kawg 6 lub lis piam tom qab ua haujlwm

Kev haus luam yeeb tuaj yeem ua rau cov txheej txheem kho kom qeeb thiab ua rau koj cov nti zoo dua. Yog tias koj haus luam yeeb, koj yuav tsum txiav luam yeeb yam tsawg 2 lub lis piam ua ntej kev phais thiab txuas ntxiv kom tsis txhob haus luam yeeb tsawg kawg 6 lub lis piam tom qab. Yog tias koj tsis paub yuav txiav tawm li cas, nug koj tus kws kho mob kom tau lus qhia.

Koj tseem tuaj yeem pab txo qis qhov caws pliav los ntawm kev tiv thaiv koj qhov kev raug mob los ntawm tshav ntuj yam tsawg ib xyoos tom qab kev phais

Rov qab los ntawm Kev phais sab saum toj 20
Rov qab los ntawm Kev phais sab saum toj 20

Kauj Ruam 9. Sib tham txog lub sijhawm tseem ceeb thaum koj tuaj yeem rov qab mus rau koj cov haujlwm ib txwm muaj

Cov neeg feem coob tuaj yeem rov qab mus ua haujlwm, tsev kawm ntawv, thiab lwm yam dej num tsis tu ncua li ib lub lim tiam tom qab phais tas. Txawm li cas los xij, nug koj tus kws phais neeg thaum koj tuaj yeem rov qab tau nyab xeeb. Yog tias koj txoj haujlwm lossis lwm yam dej num muaj zog ntawm lub cev, koj yuav tsum tau tos ntev me ntsis.

Kev so yog ib qho tseem ceeb heev ntawm txoj kev rov ua haujlwm, yog li tsis txhob sim dhia rov qab rau hauv koj li kev ua haujlwm nrawm dua

Rov qab los ntawm Kev phais sab saum toj 21
Rov qab los ntawm Kev phais sab saum toj 21

Kauj Ruam 10. Mus koom ib qho kev teem caij taug qab raws li tau pom zoo

Nws tseem ceeb heev uas yuav tau taug qab nrog koj tus kws phais thiab kws kho mob tas li tom qab koj phais. Txoj kev ntawd, lawv tuaj yeem ntes txhua qhov teeb meem tuaj yeem ntxov thiab ua cov kauj ruam los kho lawv yog tias tsim nyog. Koj yuav zoo li yuav tsum tau ntsib koj tus kws phais dua hauv 3-7 hnub tom qab phais tas.

Tsis txhob yig tiv tauj koj tus kws kho mob lossis kws phais neeg yog tias koj muaj lus nug lossis kev txhawj xeeb ntawm kev teem sijhawm rov qab mus ntsib

Yees duab - Los ntawm kev siv qhov kev pabcuam no, qee cov ntaub ntawv yuav raug muab qhia rau YouTube

Lub tswv yim

Yog tias koj muaj phooj ywg lossis tsev neeg txhawb nqa, tham nrog lawv txog koj kev phais ua ntej thiab nug seb lawv puas tuaj yeem nyob ntawd rau koj thaum koj lub sijhawm rov zoo. Piv txwv li, koj yuav nug tus phooj ywg kom coj koj los tsev los ntawm tsev kho mob thiab txheeb xyuas koj lossis pab nyob ib puag ncig lub tsev ob peb hnub tom ntej thaum koj rov zoo

Cov Kev Pab Ntxiv

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