Kev cob qhia hauv lub chaw dhia ua si muaj cov txheej txheem sib txawv raws li lub hom phiaj uas cov kev sib tw ncaws pob rau nws tus kheej. Muaj cov pab pawg tawm tsam kom muaj huab hwm coj, nce lub zog, thiab tseem muaj cov tsom mus rau kev hlawv rog. Yuav kom nce phaus, koj yuav tsum tau ua raws li qee txoj cai.
Nws yog qhov tsim nyog
kev teev npe hauv chav qoj
Cov Lus Qhia
Kauj ruam 1
Ua ntej thiab qhov tseem ceeb tshaj plaws, saib xyuas koj cov kev tawm dag zog - cov sijhawm teev, reps thiab tes taw hnyav. Ntsuas koj qhov hnyav tshaj plaws rau kaum reps thiab plaub pawg. Qhov kev tawm dag zog no yog qhov zoo tshaj plaws rau kev nce qib, qhov tseem ceeb tshaj plaws yog xaiv qhov hnyav kom koj ncav cuag qhov siab kawg ntawm kev rov ua dua zaum kawg.
Kauj ruam 2
Ua ntej thiab qhov tseem ceeb tshaj plaws, saib xyuas koj cov kev tawm dag zog - cov sijhawm teev, reps thiab tes taw hnyav. Ntsuas koj qhov hnyav tshaj plaws rau kaum reps thiab plaub pawg. Qhov kev tawm dag zog no yog qhov zoo tshaj plaws rau kev nce qib, qhov tseem ceeb tshaj plaws yog xaiv qhov hnyav kom koj ncav cuag qhov siab kawg ntawm kev rov ua dua zaum kawg.
Kauj ruam 3
Xav txog qhov ua ke nqaij koj yuav tau phiaj. Tom qab koj tau xaiv ligament, piv txwv li, hauv siab-triceps, kuaj xyuas koj qhov kev mob siab thiab kev ua haujlwm ntawm cov ligament siv ib qho piv txwv ntawm ib qho kev sib tw. Sim cov kev xaiv sib txawv kom txog thaum koj tau txais qhov tshwm sim.
Kauj ruam 4
Nco ntsoov noj mov kom yog. Noj cov khoom muaj protein ntau li ntau tau. Siv cov khoom noj khoom haus kis las - nws muaj cov protein ntau, uas yog qhov tsim nyog rau kev kho thiab loj hlob ntawm koj cov leeg.
