Yog tias koj tsis xyaum koj ob txhais ceg, koj ua tsis muaj dab tsi!

Ob leeg txiv neej thiab poj niam yuav tsum tau xyuam xim rau kev cob qhia ceg, ceg yog cov leeg nqaij loj tshaj plaws ntawm lub cev, qhov tseem ceeb ntawm kev cob qhia ceg yog nyob deb heev.

Cov tub hluas tuaj yeem txhawb kev zais ntawm testosterone, tswj lub zog muaj zog, qib testosterone tuaj yeem txhawb kev loj hlob ntawm cov leeg, ua rau koj muaj zog dua, tswj lub xeev hluas.

Kev cob qhia cov menyuam ntxhais tuaj yeem txhim kho lub duav tiaj tus thiab cov ceg tuab, ua kom lub duav puv, tsim cov ceg nruj, thiab muaj lub ntsej muag curvy.

Cov neeg qoj ib ce kev cob qhia tuaj yeem sib npaug ntawm txoj kev loj hlob ntawm lub cev, pab koj tawg los ntawm lub fwj lub sijhawm, txhim kho kev ruaj ntseg ntawm cov ceg qis, lub zog tawg, kom koj nqa qhov hnyav dua, txhim kho lub cev zoo dua.

Kev cob qhia ceg rau cov neeg rog tuaj yeem nce cov leeg nqaij, ntxiv dag zog rau cov txheej txheem metabolic, cia koj haus calorie ntau ntau txhua hnub, txhim kho kev ua haujlwm ntawm cov roj hlawv thiab ua kom zoo, thiab tsim lub cev nyias.

Cov neeg laus, cov pob txha ceev yuav txo qis, hais kom kev cob qhia ceg tuaj yeem txhawb kev nqus calcium, txhim kho cov pob txha kom zoo, tab sis kuj tseem tiv thaiv cov leeg nqaij, ceg loog, ua daus no, txhim kho cov ceg yooj yim, tswj cov ceg tawv thiab yoog raws.

Yuav pib li cas pib kev cob qhia ceg? Peb tuaj yeem pib nrog qhov hnyav qis lossis kev qoj ib ce dawb thiab maj mam nce qhov nyuaj ntawm kev cob qhia, kom peb tuaj yeem ua haujlwm tau zoo thiab nyab xeeb.

Cov nram qab no qhia ib pab pawg ntawm kev cob qhia ceg tsim nyog rau cov pib tshiab, kawm cov txheej txheem kev ua haujlwm, ua kom nrawm nrawm, txhawm rau txhim kho cov txiaj ntsig kev cob qhia ceg, tswj qhov zaus ntawm 3-4 hnub ua haujlwm.

1. Squat (15 reps, 4 teev ntawm repetitions)

Tsiv 2. Lunge sab laug thiab sab xis (10-15 repetitions ntawm txhua sab, 2 teev)

Action 3. Ib ceg ceg squat (10-15 repetitions ntawm txhua sab, 2 teev)

Kev txav chaw 4, sawv ntsug sab ceg nqa (15 zaug ntawm txhua sab, 2 teev rov ua dua)

Tsiv 5. Lunge squat (10-15 zaug ntawm txhua sab, 2 teev rov ua dua)

Tsiv 6, dhia lunge squat (10-15 repetitions ntawm txhua sab, 2 teev)