Cov neeg feem coob yuav txhawb kev qoj ib ce, lawv paub tias cov txiaj ntsig ntawm kev qoj ib ce muaj ntau heev, tab sis tsis muaj coob tus neeg tawm dag zog ob txhais ceg.

Ntau tus neeg yuav zam kev cob qhia ib hnub, lawv xav tias kev cob qhia ceg yog mob, thiab xav ua kev cob qhia hauv siab, kev cob qhia rov qab es tsis yog kev cob qhia ceg. Tom qab kev cob qhia cov leeg nqaij mob, walkin11g mos, nws yuav siv li ob peb hnub kom rov zoo. Txawm li cas los xij, qhov tseem ceeb ntawm kev cob qhia ceg tsis tuaj yeem tsis quav ntsej.

Cov txiv neej yuav tsum tawm dag zog lawv ob txhais ceg. Koj puas paub vim li cas? Qhov tseem ceeb ntawm kev cob qhia ceg feem ntau muaj cov ntsiab lus no:

1. Txo cov ceg tawv. Cov ceg yog cov leeg nqaij loj tshaj plaws hauv lub cev, uas txiav txim siab lub zog ntawm cov ceg qis thiab lub zog tawg ntawm lub cev. Lub npe hu ua: cov ceg qub qub yog thawj zaug, thiab kev laus ntawm ob txhais ceg pib nrog kev sib koom tes sclerosis thiab cov leeg nqaij degeneration.

Thiab hais tias kev cob qhia ceg tuaj yeem tiv thaiv cov leeg nqaij degeneration, cia koj tswj cov ceg hloov tau, muaj lub cev muaj zog, tiv thaiv kev tawm tsam ntawm kev laus.

2, kev qoj ib ce thiab kev cob qhia cov neeg, tuaj yeem txhawb nqa testosterone secretion, qib testosterone txiav txim siab tus txiv neej lub cev thiab hormonal ntxim nyiam, kev txhim kho ntawm testosterone tuaj yeem tswj cov tub ntxhais hluas tseem ceeb, txhim kho txiv neej ntxim nyiam.

3, qoj kev cob qhia ob txhais ceg tuaj yeem tsav txoj kev loj hlob ntawm pob tw, lub duav thiab lub plab cov leeg, pab pawg sab sauv sab sauv thiab cov leeg nqaij qis qis, kom tsis txhob muaj lub cev hnyav hnyav, tsim kom muaj lub cev zoo.

4, lub zog thiab cov leeg tsim cov neeg, kev cob qhia ceg tuaj yeem ua rau lub sijhawm tsis muaj zog, kom koj tuaj yeem txhim kho qib zog, rub tawm nyuaj, lub rooj zaum xovxwm thiab lwm yam kev cob qhia kom nqa qhov hnyav ntxiv, txhim kho kev ua haujlwm zoo, kom koj txhim kho. kab mob zoo dua.

5, kev qoj ib ce thiab rog txo cov neeg, kev cob qhia ceg tuaj yeem txhim kho cov txheej txheem metabolic hauv lub cev, kom koj haus calorie ntau ntau txhua hnub, txhim kho kev ua haujlwm ntawm cov rog hlawv thiab ua kom zoo, nyias tuaj yeem tsim ib khub yooj yim rau nyias. lub cev, deb ntawm rog teeb meem.

Yog li, yuav ua li cas beginners pib kev cob qhia ceg?

Cov neeg pib pib tuaj yeem pib nrog kev cob qhia tus kheej qhov hnyav, pib yam tsis tau mus rau lub gym, thiab ua kom yooj yim rau lo rau nws. Peb yuav tsum kawm cov qauv kev txav mus los, hnov ​​​​lub zog ntawm lub hom phiaj cov leeg nqaij, txhawm rau ua kom muaj zog dua.

Cov pab pawg hauv qab no ntawm kev cob qhia ceg, tsim nyog rau kev cob qhia hauv tsev novice, ua raws li 2 lub hlis, koj yuav pom tias lub zog tau txhim kho zoo.

1. Squat nrog koj txhais tes liab qab (4 teeb ntawm 15 reps txhua)

Tsiv 2, lunge squat (ua 2 teev, 15 zaug ntawm txhua sab)

Tsiv 3, rov qab lunge squat (ua 2 teeb ntawm 10 zaug txhua)

Tsiv 4. Bulgarian squat (2 teev, 10 reps ntawm txhua sab)

Movement 5. Squat dhia (2 teeb ntawm 10 reps txhua)

Lus Cim: Cov leeg nqaij leeg yog cov leeg nqaij loj, tsis txhob tawm dag zog txhua hnub, so rau 3 hnub tom qab txhua qhov kev tawm dag zog los qhib qhov kev cob qhia tshiab, kom cov leeg tuaj yeem ua tiav kev tsim kho thiab loj hlob ntxiv.