Feem ntau, cov pib lub sijhawm ua yuam kev. Txhawm rau zam lawv, koj yuav tsum sab laj nrog cov kws tshaj lij txhua lub sijhawm.
Cov Lus Qhia
Kauj ruam 1
Warm-up tso tseg
Yog tias koj tsis saib xyuas qhov kev sov siab ua ntej kev cob qhia, tom qab ntawd koj tuaj yeem zam cov leeg mob thiab raug mob. Taug kev lossis txav nrawm mus rau suab paj nruag yuav sov koj cov leeg thiab npaj lawv rau kev tawm dag zog.
Kauj ruam 2
Koj tuaj yeem ua yam tsis muaj tus kws qhia
Qee tus pib xav tias lawv tuaj yeem ua ib txoj kev kawm rau lawv tus kheej. Tab sis nws feem ntau tshwm sim tias cov chav kawm tsis tau txais txiaj ntsig. Txhawm rau kom tshwm sim rau yam xav tau, koj yuav tsum sab laj nrog tus kws tshaj lij thiab kos ib zaj lus qhia kev kawm nrog nws. Tus kws qhia yuav tawm tswv yim rau koj ntawm cov txheej txheem los ua kev tawm dag zog txhua ce.
Kauj ruam 3
Tsuas yog kho cov teeb meem cheeb tsam
Feem ntau, cov menyuam ntxhais tsis nyiam qee qhov chaw ntawm lawv lub cev, yog li lawv tsuas yog koom ua exercise uas yog tsom rau cov chaw no. Tab sis cov ntxhais zoo li no tsis them rau lwm qhov ntawm lub cev, uas tseem xav tau kev ua si. Nws yog qhov zoo dua los pib nrog kev ua si uas txhua qhov kev sib koom tes leeg yuav muaj zog. Thiab tom qab ntawd daws cov teeb meem thaj chaw.
Kauj ruam 4
Noj tsis tau ua ntej ua exercise
Nws tsis pom zoo kom muaj noj hmo hnyav 20 feeb ua ntej kev cob qhia. Cov nplej zom, qhob cij, qos yaj ywm yuav tsum tau noj 2 teev ua ntej hauv chav kawm, thiab nqaij thiab ntses - 3 teev, txwv tsis pub nws yuav nyuaj rau kev cob qhia. Yog tias koj tsis tau tswj kom noj, koj tuaj yeem noj cov txiv tsawb lossis haus ib khob kua txiv.
Kauj ruam 5
Koj tsis tas yuav haus dej thaum ua exercise
Qee zaum cov pib tsis nco qab txog dej thaum kawm. Qhov no tuaj yeem ua rau lub cev qhuav dej thiab txo qhov kev ua tau zoo ntawm kev qhia. Yog li, koj yuav tsum haus ib khob dej 20 feeb ua ntej mus ua si, thiab thaum kawm - txhua 20-30 feeb.
