Yuav ua li cas peb thiaj ua tau lub neej ntev? Qhov no yog ib qho ntawm cov lus nug uas tib neeg tau nug lawv tus kheej nrog kev txhawj xeeb tshaj plaws thoob plaws hauv keeb kwm. Hmoov zoo, kev tshawb fawb tau muab peb cov yuam sij los hloov txoj kev npau suav no rau hauv kev muaj tiag. Nrog lub hom phiaj no hauv siab, peb yuav muab rau kojyuam sij mus ntevlub neej. Peb ntseeg tias koj yuav tsum tig qee cov lus qhia no rau hauv koj cov kev daws teeb meem tshiab yog tias koj xav ua tiag tiag.
1. Saib xyuas koj cov zaub mov kom lub neej ntev
Muaj ib lo lus hais tias mus noj" tab sis qhov tseeb yog li cas? Peb tsuas qhia rau koj tias cov khoom noj qab haus huv uas koj noj, qhov ntau koj yuav tau pampering koj lub cev. Yog li ntawd, nws yog ib qho tseem ceeb kom noj zaub mov noj qab haus huv thoob plaws lub neej, tsis yog thaum peb noj mov xwb.
Tsis txhob hla noj mov!
Qee zaum covcwj pwm noj tsawg feem ntau txuam nrog tus cwj pwm ntawm kev poob phaus. Qhov no tsis muaj tseeb kiag li thiab tej zaum yuav muaj kev cuam tshuam. Thaum ntau teev dhau mus yam tsis tau noj dab tsi, lub plab pib tsim ghrelin, ib qho tshuaj hormones cuam tshuam nrogqeeb metabolism.
Peb cov lus qhia yog noj tag nrho tsib pluas noj ntawm ib hnub (peb pluas mov tseem ceeb, ntxiv rau thaum sawv ntxov thiab yav tav su khoom noj txom ncauj). Ib yam li ntawd, koj yuav tsum tsis txhob mus ntev tshaj plaub teev yam tsis tau noj cov as-ham. Cov lus qhia no yuav pab koj txawm tias koj xav tswj koj qhov hnyav lossis poob nws, tsis txhob hnov qab nws.
Tsis txhob haus dej qab zib
Cov dej haus no suav nrog, ntawm lwm tus, cov kua txiv hmab txiv ntoo thiab cov dej qab zib, cov dej haus isotonic thiab tsis noj zaub mov, tshuaj yej nrog qab zib thiab kas fes npaj. Qee zaum, lawvtau noj rau lawv cov khoom noj qab haus huv, tab sis lawv tsuas yog tswj kom muab cov tebchaw uas peb lub cev tsis xav tau txhua.
Koj yuav tsum paub tias monosaccharides thiab disaccharides tsuas yog pab txhawb raurog raws li qhov hnyav nce. Nyob rau hauv lem, lawv ua rau muaj kev pheej hmoo ntawm cov kab mob ntev, xws li hom II mob ntshav qab zib. Lawv kuj yog ib qho ua rau muaj kev noj qab haus huv insofar raws li lawv ua rau muaj kev pheej hmoo ntawm cov hlab plawv, tshwj xeeb tshaj yog hais txog myocardial infarction.
Tshem tawm cov khoom noj uas tau ua tiav los ntawm koj cov zaub mov
Muaj peb hom zaub mov tseem ceeb. Ua ntej, yam ntuj tsim, uas tseem zoo ib yam li thaum nws tau sau. Tom qab ntawd, cov khoom ua tiav, xws li oat mis nyuj lossis txiv roj roj. Thaum kawg, peb muaj cov khoom lag luam ultra-processed, uas tau dhau los ua ntau yam kev hloov kho uas lawv tsis zoo li lawv lub xeev qub lawm.
Ultra-txheej txheem cov khoom yog pom nyob rau hauv cov khoom ci thiab refined khoom. Cov no tau raug txuas ncaj qha rau amuaj feem yuav mob qog noj ntshav, ntshav qab zib thiab lwm yam kab mob. Tsis txhob hais qhov tseeb tias koj tab tom muab koj lub cev cov khoom tsis zoo uas tsis muaj cov as-ham zoo.
Haus dej kom ntau
Dej yog lub hauv paus ntawm txhua yam khoom nojthiab tseem yuav yog lub hauv paus ntawm koj txoj kev ua neej tshiab. Muaj kev sib cav txog ntau npaum li cas dej haus, tab sis nws yog qhov zoo tshaj kom haus dej thaum koj nqhis dej. Tsis tas li ntawd, txhawm rau kom poob phaus, koj tuaj yeem txo tus nqi rau 1.5 - 2 litres ib hnub (rau rau yim khob).
Nws zoo li coj txawv txawv, tab sis qhov yooj yim piav tes piav taw tuaj yeem muab tau zoohydration rau koj daim tawv nqaij. Nyob rau tib lub sijhawm, nws txhawb kev ua haujlwm kom zoo ntawm lub cev ntawm txhua qib. Peb cov lus qhia yog haus ib khob tom qab koj sawv thiab thaum sawv ntxov, nrog rau ua ntej thiab tom qab noj mov txhua hnub.
2. Ua kom haum rau lub neej ntev
Kev tawm dag zog yog ib qho ntawm cov yuam sij rau lub neej zoo. Txhawm rau siv nws kom zoo dua, tsuas yog pib me me kom txog thaum koj ua tus cwj pwm. Tsis txhob hnov qab tias kev sib raug zoo yog qhov tseem ceeb heev, yog li cov txiaj ntsig yuav zoo dua yog tias koj cob qhia hauv tuam txhab.
Aerobic kev ua si
Hom kev tawm dag zog no, tseem hu ua cardio yog daim thaiv tiv thaiv lub plawv nres lossis lwm yam teeb meem plawv. Nws yog qhov zoo tshaj plaws los txhawb cov ntshav ncig thiab muab oxygenation rau lub cev nws tus kheej. Yog li ntawd, nws yog qhov zoo tshaj plaws los xyaum nws 3 mus rau 5 zaug hauv ib lub lis piam, hauv 1 teev.
Tab sis dab tsi yog qhov zoo tshaj plaws cardio workout? Tsis muaj qhov tsis ntseeg, peb yuav pom zoo kom khiav, tshwj xeeb tshaj yog hloov ntawm koj li ib txwm pace thiab khiav. Txawm li cas los xij, yog tias koj xav tau lwm txoj hauv kev, peb xav kom ntaus pob lossis caij tsheb kauj vab, nrog rau lub treadmill yog tias koj xav pib mus rau lub gym.
Kev cob qhia muaj zog
Qhov kev tawm dag zog no pab kojnce nqaij pobtab sis nws yog qhov zoo dua yog tias koj ua nws hauv lub gym. Tau ntau xyoo, cov leeg muaj peev xwm raug kev txom nyem qee qhov atrophy yog tias lawv tsis muaj qhov lawv xav tau. Vim li no,Nws yog ib qho tseem ceeb uas koj ua kom lawv tsis tu ncuativ thaiv cov nyhuv ntawm lub sijhawm.
Ntawm qhov tod tes, nws yog ib qho tseem ceeb kom cov pob txha thiab pob qij txha nyob rau hauv qhov zoo, thiab yog li tiv thaiv lawv los ntawm hnav tawm. Nws kuj pab tiv thaiv kev raug mob thiab tiv thaiv lub cev los ntawm kev ntog. Nws yog, yog li ntawd, ib qho kev pov hwm txoj cai tiv thaiv cov txheej txheem kev laus uas peb txhua tus raug kev txom nyem los ntawm.
Hluav taws xob cov leeg stimulation
Dab tsi yog qhov zais cia los txhawb kev tawm dag zog thiab ua kom koj cov txiaj ntsig tau nyob hauv lub sijhawm luv? Undoubtedly, ua kis las nrog electrostimulation yog ib qhokev daws teeb meem zoo. Ntawm nws cov txiaj ntsig yog nwsactivates lub deepest nqaij fibers, uas tsis tau mus txog nrog cov pa ib ce los yog feem ntau kev kho kom zoo nkauj.
Peb thov kom koj coj kom zoo dua ntawm lub peev xwm ntawmelectrostimulation suits. Koj tuaj yeem hnav lawv yooj yim thaum qoj ib ce, tab sis koj tuaj yeem tsom rau qhov kev qhuab qhia no xwb. Txawm li cas los xij, koj yuav muaj peev xwm ua kom koj lub cev muaj zog thiab ua kom nws noj qab haus huv nrog kev siv zog tsawg.
Stretching ce
Nws tsis pub leejtwg paub tias hnub nyoog tsis zoo cuam tshuam rau peb txoj kev hloov pauv. Raws li lub xyoo dhau mus,qib collagen thiab elastinnce zuj zus. Qhov no ua rau nws yooj yim dua rau kev raug mob thiab raug mob pob txha, tshwj xeeb tshaj yog tias koj tsis xyaum ua kis las ntau zaus.
Resistance band ce yog qhov zoo rau kev ua kom yooj yim. Nws yog qhov tseeb tias thaum pib nws yog ib qho nyuaj rau kev tswj cov kev tawm tsam sab nraud, tab sis nyob rau lub sijhawm, koj tau siv rau nws. Tej zaum koj kuj xav sim Pilates txoj kev los yog muab cov kev qhia ua ke nrog yoga postures.
3. Pw tsaug zog
Kev pw tsaug zog yog ib qho kev xav tau rau lub neej noj qab haus huv, peb txhua tus paub tias. Ob qho kev pw tsaug zog ntau dua thiab tsawg dua li cov sij hawm pom zoo yog txuam nrog kev tuag ntxov, yog li peb yuav tsum ceev faj. Tus naj npawb ntawm cov xuab moos txawv nyob ntawm lub hnub nyoog, tab sis peb qhia kojhwm qhov nruab nrab ntawm 7 - 9 teev tsis tshaj qhov no.
Tau kawg, nws tsis txaus los tsuas yog pw tsaug zog; koj yuav tsum tau pw zoo. Koj yuav tsum tau pw qhov chaw tsis muaj suab nrov (lub TV kuj suav nrog) thiab tsis muaj teeb. Ib yam li ntawd, nws yog ib qho tseem ceeb uas yuav tsum tau noj ob teev ua ntej yuav mus pw kom lub plab zom mov tiav thiab tag nrho lub cev tuaj yeem so.
4. Kev lom zem thiab kev ua si
Kev sib raug zoo thiab siv sij hawm xyaum ua haujlwm yog qhov tseem ceeb, vim nws cuam tshuam nrog kev tso tawm ntawm serotonin thiab dopamine. Cov tshuaj hormones no ncaj qha koom nrog kev zoo siab thiab yog ib qho ntawm cov yuam sij rau kev ua neej ntev. Txawm hais tias feem ntau ntseeg, kev lom zem yuav tsum tsis yog qhov thib ob; koj yuav tsum ua qhov tseem ceeb.
Txaus siab rau koj lub sijhawm dawb
Txhua txhua hnub, nrhiav qhov ntsiag to, zoo siab thiab zoo siab ua. Muaj tseeb koj muaj ib lossis ntau yam haujlwm uas koj nyiam ua rau koj so thiab txaus siab rau koj lub sijhawm dawb. Undoubtedly, ib txoj hauj lwm tsis tseem ceeb uas koj yuav tsum tsis txhob tso tseg. Nco ntsoov, nws tsis yog hais txog kev ua neej nyob ntev, nws yog hais txog kev ua neej nyob zoo.
Cov txiaj ntsig kev puas siab puas ntsws
Kev ua neej nyob ntev txhais tau hais tias tsis txhob muaj mob, thiab qhov no kuj txhais tau tias tiv thaiv cov kev puas siab puas ntsws. Kev siv qee lub sijhawm "kuv" txhua hnub tuaj yeem pab tiv thaiv cov xwm txheej xws likev ntxhov siab lossis kev nyuaj siab, uas tuaj yeem txo koj lub neej expectancy. Txhua yam tseem zoo dua yog tias peb txiav txim siab siv sijhawm nrog peb cov neeg hlub.
5. Zam kev ntxhov siab
Kev ntxhov siab yog peb tus yeeb ncuab phem tshaj yog tias peb xav kom muaj lub neej zoo. Nws cov teebmeem yog qhov phem dua li peb xav thiabplaub hau poobtsuas yog lub taub dej khov xwb. Hmoov zoo, qhov xwm txheej no tau kho tau yooj yim yog tias koj siv peb lub tswv yim no:
Npaj koj lub neej
Kev nyuaj siab yogfeem ntautxheeb xyuas nrog kev tsis paub tseeb. Yog tias peb npaj peb lub neej (tab sis tsis yog millimeter), peb khaws cov dej num los ntawm kev sib sau. Peb kuj tuaj yeem muab sijhawm rau peb tus kheej uas yuav pab tau zootxo kev ntxhov siab.
Nyob deb ntawm tej yam phem
Thaum peb hais tias "kev cuam tshuam tsis zoo", peb xa mus rau qhov kev xav piv txwv. Nws yog ib qho tseem ceeb uas koj yuav tsum zam qhov ib puag ncig uas ua rau koj ntxhov siab tshaj plaws, nrog rau cov tuam txhab uas tsis zoo rau peb lub hlwb.
Xav txog thiab ua yoga
Kev xav thiab yoga yog ob txoj hauv kev qub uas pab txhawb raukev puas siab puas ntsws zoo. Lwm tus, xws limindfulness los yog Pilateskuj muaj qhov zoo sib xws rau peb.Cov no yog cov yuam sij rau antev dualub neej, tej yam uas peb tuaj yeem muab tso rau hauv kev xyaum txij no mus. Yog tias peb muab peb lub siab rau nws, peb tuaj yeem txais txoj kev noj qab haus huv uas yuav dhau los ua peb txoj kev txhawb nqa zoo tshaj plaws. Ntawm Bodytech, peb muab thev naus laus zis ntawm kev pabcuam kev ua kis las thiab kev noj qab haus huv ua tsaug rau lub zog ntawm electrostimulation. Sau npe yuav mus rau peb blog!
