Ib yam li cov kev xyaum ua, koj yuav tsum sov kom zoo ua ntej ncab kom tsis txhob ncab koj cov leeg lossis ua rau koj cov pob qij txha. Nws yog qhov tseem ceeb kom sov koj cov leeg thiab npaj lawv rau koj qhov kev tawm mus. Yog li, koj yuav tsis tsuas yog tshem tawm qhov ntxim nyiam ntawm kev raug mob, tab sis kuj txhim kho qhov tshwm sim thiab kev ua tau zoo ntawm koj qhov kev kawm.
Cov Lus Qhia
Kauj ruam 1
Khiav li 7 feeb. Nws yuav tsum nyob ntawm qhov hnyav thiab nws xav tau kom sov cov leeg khov kho. Jogging yuav tsum tsis txhob hnyav thiab mob, vim nws xav tau tsuas yog qhia tag nrho cov leeg leeg.
Kauj ruam 2
Ntu 1. Zaum rau hauv pem teb, kis koj ob txhais ceg dav li sai tau, ncab mus rau ib txhais ceg, tom ntej, rau lwm ceg. Ua 15 khoov rau txhua qhov kev taw qhia, tom qab ntawd qis mus rau sab xis ceg, tuav li 10 vib nas this, tom qab ntawd mus rau sab laug, thiab tom qab ntawd nyob hauv nruab nrab.
Kauj ruam 3
Qhov Tsim Nyog 2. Zaum saum npoo av, nqa koj ob txhais ceg ua ke, ncav koj txhais tes rau koj cov ntiv taw, ua 20 khoov, tom qab ntawd txo qis koj tus kheej kom qis li tsawg tau thiab tuav 10 feeb.
Kauj ruam 4
Ib nrab-poob. Lunge, txo lub hauv caug ntawm sab nraub qaum mus rau hauv pem teb, tom qab ntawd rub lub ko taw rau ntawm pob tw, ua tib yam nrog lwm ceg.
Kauj ruam 5
Npauj Npaim. Zaum hauv pem teb, txuas koj ob sab taw, rub lawv kom ze rau koj li sai tau, tam sim no thawb koj lub hauv caug qis, yog tias koj lub hauv caug nyob hauv av, tom qab ntawd ncab koj lub cev mus tom ntej.
Kauj Ruam 6
Khaws Phom. Zaum rau hauv pem teb, ncab koj ob txhais ceg mus tom ntej, tig ib txhais ceg rov qab, ncab qis li tsawg tau ntawm tus ntiv taw, hloov ceg, ua tib yam.
Kauj Ruam 7
Machi. Ncab koj ceg, ua viav vias 10 ntej nrog ib sab ceg, tom qab ntawd lwm ceg. Lub viav vias yuav tsum ntse, rov qab ncaj, caj npab txuas mus rau sab.
Kauj ruam 8
Kev npaj theem dhau lawm, tam sim no koj tuaj yeem pib ncab ncaj qha.
