Them rau ob txhais ceg thiab pob tw: Ib co ce, thiab xyuas cov hauj lwm zoo ntawm

Uas taw yuav tsum muaj xws li qhov zoo tagnrho them rau ob txhais ceg thiab pob tw? Ce rau lub dag lub zog thiab endurance, yog accustomed mus tsis tu ncua qhua gyms, tsis yeej ib txwm tau lees tias ib tug ceev thiab appreciable nyhuv - ob txhais ceg nyob twj ywm heev problematic cheeb tsam rau siv, li ntawd, ib tug pa thiab ib tug hloov ce yuav tsum tau ntxiv cov ntsiab ntawm cov yoga thiab Pilates. Peb muaj ib tug tag nrho cov ntau yam tsim los ntawm ua American zog coaches.

warrior III

Qhov no yog ib tug classic yoga hwj tau lub cev, uas yog pom zoo kom pib tej complex los yog superset aimed ntawm kev kawm rau cov nqaij ncej puab thiab shins. Koj txhua lub limtiam nqi rau ob txhais ceg yuav txawm zoo tshaj yog tias koj ntxiv no yooj yim zog nyob rau hauv ib tug paub niaj hnub ua. "Warrior III" tso cai rau tsis tsuas mus rau ceev rau cov nqaij ntshiv ntawm problematic chaw ntawm lub duav rov sauv, tiam sis kuj kom muaj nqaij laus nyob rau hauv xovxwm.

• Sawv nrog koj ob txhais taw ua ke. Ces nqa koj lub sab laug txhais ceg, rub lub thom khwm thiab nqa lub cev nyhav rau tus so sawv ntsug ncaj txoj cai txhais ceg. Mus rau tsa rau sab laug txhais ceg thiab txo lub taub hau thiab npog tas ib ce raws li ntev kom txog thaum lub cev ntaub ntawv ib tug ncaj kab rov tav kab los ntawm lub taub hau mus rau lub ko taw. Khaws koj txhais tes thaum uas tig mus rau lub sab. Koom lub abs thiab kom paub tseeb tias rau sab laug ncej puab, hauv caug, roob qhib thiab toes yog nyob rau tib kab. Nyob twj ywm nyob rau hauv no txoj hauj lwm, tab tom nrhiav down thiab ua kom koj rov qab raws li ncaj li sai tau. Nws yog ib qho tseem ceeb hais tias txoj cai hauv caug yog tsis straightened kiag li; qhov chaw ntawm lub ntiajteb txawj nqus ntog nyob rau hauv nruab nrab ntawm lub taw. Khaws lub teeb rau tsib pa, ces maj mam rov qab mus rau ib tug sawv txoj hauj lwm.
• Hloov cov ko taw thiab hais dua.

Zaum khooj ywb "zaum"

Yog hais tias koj xav nyob rau hauv them rau ob txhais ceg thiab ncej puab thiab rau cov uas tsis tas yuav dumbbells thiab lwm yam projectiles, them mloog mus rau qhov yooj yim ce. Zaum khooj ywb "zaum" no kuj yog ib tug neeg uas yoga, tsis tas yuav muaj ntxiv khoom rau nws. Nyob rau lwm cov tes, yog tias koj muaj nyob rau ntawm koj cov ntsis ntiv tes cov feem ntau zoo tib yam lub rooj zaum mus nqa tawm no squat yog ib tug yooj yim me ntsis.

• Pib los ntawm kev noj ib tug sawv txoj hauj lwm nrog nws rov qab mus rau lub rooj zaum (koj muaj peev xwm ua tsis muaj nws), nws ob txhais taw nyob rau hauv dav ntawm txoj siv tawv. Ntsuas lub cev nyhav rau koj heels, rub koj lub plab thiab khoov hauv npog tas ib ce pem hauv ntej thaum maj mam txos lub duav thiab pob tw nyob rau hauv cov kev taw qhia ntawm lub rooj zaum rooj zaum. Tsis txhob cia li ua ntej koj zaum, thiab ces rov qab mus rau ib tug sawv txoj hauj lwm, tsis txhob hnov qab mus lim nqaij daim tawv thoob plaws hauv lub ce.
• Ua peb poob lawm ntawm 10-15 repetitions.

Cross lunge nyob rau hauv muaj zog

Lunges - ib tug classic nqi rau slimming down, tab sis lawv yog cov heev monotonous thiab yuav ua rau laj rau cov neeg uas hlub tus dynamic taw thiab nthuav kev hloov kho. Nyob rau hauv thiaj li tsis mus tau bored, sim ntoo khaub lig-lunge nyob rau hauv muaj zog - txawv txawv, tab sis nws yog heev tau ib ce muaj zog rau tag nrho cov uas xav mus yuav txaus nyiam thiab hais txog poj niam cov ntaub ntawv.

• Sawv nrog koj ob txhais taw nyob rau hauv dav ntawm txoj siv tawv. Teem ib sab rau txoj kev ko taw diagonally rov qab, raws li yog tias koj txhais taw nyob rau hauv lub watch dial sub taw 7:00. Khoov ob lub hauv caug kom tau cov thawj txoj hauj lwm rau cov kev tawm tsam. Qaij koj npog tas ib ce pem hauv ntej ntawm lub kaum sab xis ntawm peb caug degrees thiab tuav thiab nce thiab nqis 10-15 lub sij hawm. Xyab thiab tig ib ncig ntawm 180 degrees kom hais tias txoj cai ko taw yog nyob rau hauv pem hauv ntej. Dua nqis los rau hauv lub classical txoj hauj lwm rau tawm tsam.
• Shook up thiab down 10-15 lub sij hawm nrog ib tes, ua kom tiav tus txheej. Ua peb poob lawm.

Tsis tshua muaj lunge nrog ncaj ob txhais ceg

Qhov no qoj ib ce yog ua nyob rau hauv ib tug sawv txoj hauj lwm. Nws yog ib qho tseem ceeb kom nco ntsoov tias ib tug zoo nqi rau slimming lub plab mog thiab ob txhais ceg yeej ib txwm yuav nqaij nro daim tawv (thiab nyob rau hauv particular rau hauv xov xwm) thoob plaws hauv lub ce; tsawg lunge nrog ncaj ob txhais ceg tsis yog ib qho kev zam rau txoj cai no.

• Sawv nrog koj ob txhais taw nyob rau hauv dav ntawm txoj siv tawv. Ces rov qab tawm txoj cai ko taw rov qab thiab nws txo qis mus rau hauv txoj hauj lwm rau kev tawm tsam los muab koj sab laug hauv caug tshaj lub pob luj taws. Tsa txhais tes ncaj saum toj no koj lub taub hau thiab lean rau pem hauv ntej ntawm lub duav rov sauv nrog. Txo lub hauv siab rau pem hauv ntej mus rau lub duav li ntawm ob txhais tes mus txog rau pem hauv ntej thiab upward. Tsa cai ceg thaum wires rau sab laug. Tuav no txoj hauj lwm rau peb ua pa thiab ces rov qab mus rau ib txoj hauj lwm rau tawm tsam.
• Koj peb repetitions, hloov ob txhais ceg thiab rov qab ua nyob rau lwm yam sab ntawm lub teeb.

Lunge "skater"

Nws muaj ib tug heev them fine ceg yog ua hauj lwm tag nrho cov loj cov nqaij ntshiv ntawm lub ncej puab thiab shins.

• Pib los ntawm kev noj ib tug sawv txoj hauj lwm, ob txhais taw xub pwg dav sib nrug, caj npab hauv koj lub sab. Siv ib kauj ruam loj loj rov qab nrog nws sab laug txhais ceg thiab hla nws diagonally mus rau sab xis ko taw. Nyob rau tib lub sij hawm rub txoj cai caj npab ncaj thiab sideways, thiab nws sab laug tes khoov ntawm lub luj tshib thiab tso nws tshaj txoj cai ncej puab. Dhia mus rau sab laug los ntawm ib tug deb ntawm txog 60 centimeters, thiab ces rov qab mus rau nws cov thawj txoj hauj lwm.
• Rov nyob rau lwm yam sab. Koj peb poob lawm ntawm 20 repetitions.

ceg nqa

Qhov no them rau tus taw yuav tsum tau muaj ib zaug xwb tus kwv - ib lub rooj zaum. Ce yog aimed ntawm kev kawm rau cov quadriceps thiab pab tau rau tag nrho cov neeg uas npau suav ntawm ib tug haum thiab slim ob txhais ceg.

• Sawv ntsug ncaj, tig xubntias rau lub rooj zaum. Tsa koj lub txoj cai ko taw thiab luj ntshiv rau ntawm lub rooj. Nco ntsoov tias koj sab laug hauv caug yog tsis rectified, ces nqa koj txoj cai ko taw tawm lub rooj zaum thiab rub lub ceg mus txog rau thaum koj xav tias nro nyob rau hauv lub quadriceps. Nias twj ywm lub tsa ceg nyob rau hauv cov huab cua, khoov koj sab laug hauv caug thiab ua kom ncaj me ntsis nyuaj, tsis ua rau tsis wires.
• Koj 10-15 repetitions, ces ua lub ce nrog rau lwm ceg. Nws pom zoo kom peb poob lawm.

Them rau varicose ob txhais ceg

Ib tug ntau yam ntawm lunges thiab zaum-sawv - ib tug classic thiab haib heev yam khoom uas yuav nyob rau hauv ib tug teeb meem ntawm lub lis piam mus ua elastic pob tw thiab ob txhais ncej - slim. Tab sis muaj tej lub sij hawm thaum xws li ib tug hnyav load rau hauv lub ob txhais ceg cia li yog txhob. Thiab feem ntau ntawm tag nrho cov peb tham txog varicose veins.

Yog hais tias koj nrhiav tau koj tus kheej ntawm tus taw ntawm lub vascular "kab laug sab" los yog "cim", peb yuav tsum pib mus nrhiav leeg. Yog hais tias lub xeem ua los ntawm kev tus poj xiav-veined daim tawv nqaij, nws tej zaum yuav tsis muaj kev tsim txom mus rau tus kws kho mob-phlebologist thiab clarified, nws tsis yog seb koj tus mob yog heev vascular kab mob - varicose veins. Thaum qhov chaw kawm ib distressing mob tsis tsuag tsuag mus tau chim: txawm tias thaum tus kab mob no yuav ua tau dawb mus koom rau hauv cov kev ua si, cov tseem ceeb tshaj plaws - mus soj ntsuam qee yam kev cai yooj yim thiab tiv thaiv kom txhob ntev ntshav txaus rau lub qis extremities.

Cov pom zoo them tshwj xeeb rau varicose ceg muaj xws li cov nram qab no ntawm ib ce muaj zog:

• neeg taug kev mus taug kev (taug kev);
• cov chav kawm nyob rau hauv ib tug nyob ruaj ruaj tsheb tuam los elliptical tus kws qhia;
• jogging rau cov nroj los yog nyob rau ib lub cos;
• tej ce ua nyob rau hauv zaum los yog pw txoj hauj lwm.

Xyuas

Raws li ib tug txoj cai, feem ntau ntawm cov tsis zoo xyuas los ntawm cov neeg uas yog nyob rau hauv cov zaubmov, raug kev txom nyem los ntawm vascular kab mob. Muab hais tias zoo txhua txhua nrov them rau ob txhais tes, ob txhais taw thiab cov xovxwm uas koj yuavtsum tau lunges thiab zaum-sawv, ntau cov poj niam pib mus ua ib tug noj qab nyob zoo txoj kev ua neej, mam li nco dheev pom tias lawv zoo, on qhov tsis tooj, zoo heev tshaj. Yuav ua li cas tiv thaiv kom txhob ntsuas ntawm tus kab mob xeev, qeeb txoj kev loj hlob ntawm varicose leeg thiab nyob rau tib lub sij hawm mus ntxiv tsis tu ncua kev ua si txoj kev kawm? Ua raws li cov tswv yim pom zoo ntawm tej ncaws pob thiab cov muaj hmoo sawv daws yuav uas tau kov yeej lub teeb meem ntawm varicose leeg hnyav thiab mas yuav kis tau lub Desired zoo.

• Tsis txhob nqa nrog hnyav lifting. Yog hais tias koj yeej paub tseeb tias tsuas rau tes taw hnyav thiab lwm yam hnyav zoo li yuav pab tau kom koj poob phaus thiab tau ib tug beautifully zoo li tus ob txhais ceg, nco ntsoov tig mus rau hauv ib tug tus kheej muaj zog cov kev pab cuam rau tej cardio thiab ua koj ib txwm yog tom qab kawm tiav ntawm lub complex hwj chim ntawm ce. Nws yog zoo dua rau cov hom phiaj no cov chav kawm nyob rau hauv ib tug nyob ruaj ruaj tsheb tuam los cos, raws li zoo raws li tib yam taug kev khiav ceev. Nws yog ib advisable mus hnav ib tug tshwj xeeb compression tsoos tsho (vuam txwv ntev, tights) nyob rau hauv lub sij hawm ntawm ib ce muaj zog, txawm yog hais tias nws yog ib tug nyuag thiab them rau tus taw.
• Yog hais tias tau, tshem tawm cov ntsiab xws li long-term nyob rau hauv lub bar, sitapy, sib ntswg thiab lunges. Yog hais tias qhov no yog tsis tau, lwm yam uas tau teev tseg ce nrog cardio.
• Yog hais tias koj ua hauj lwm los yog txoj kev ua neej qhia ib tug ntev sawv los zaum nyob rau hauv ib qhov chaw tsis muaj kev cuam tshuam, sim raws li feem ntau raws li tau muab nws dov ua hnyav uas ntog rau nws ob txhais taw, nrog heels thiab rov qab mus rau nkawm thom khwm. Ua li no, crosses maj mam los ntawm luj taws rau cov ntiv taw.
• Tsis txhob hnav khau rau siab heels los yog tuav zoo xws li cov qauv rau cov tshwj xeeb tshaj plaws lub sij hawm ntawd.

Nco ntsoov hais tias koj noj qab haus huv - nyob rau hauv koj txhais tes. Cov chav kawm yog muaj tseeb kev ua si pab kom muaj zoo heev kev noj qab nyob rau xyoo yuav tuaj.