Kev npaj rau kev ua las voos tuaj yeem ua rau muaj kev txaus siab, tab sis nws kuj tseem yog lub paj hlwb me me-tshwj xeeb yog tias nws yog koj thawj qhov kev ua tau zoo! Kom paub tseeb tias koj tau npaj zoo li sai tau, tau npaj ua ntej ntawm lub sijhawm los ntawm kev taug qab cov hnub tseem ceeb thiab sijhawm kawg thiab tshuaj xyuas lub sijhawm rau kev ua yeeb yam. Raws li cov yeeb yam txav los ze, ua rau koj lub cev thiab lub siab zoo los ntawm kev xyaum ua ntu zus thiab noj mov thiab pw tsaug zog zoo.
Cov kauj ruam
Txoj Kev 1 ntawm 2: Txheeb cais Cov Lus Qhia Ua Yeeb Yam
Kauj Ruam 1. Khaws ncua sijhawm ntawm tes nrog cov hnub tseem ceeb
Raws li koj cov yeeb yam ua yeeb yam dhau los, koj yuav tsum tau taug qab cov xwm txheej tseem ceeb xws li kev hnav khaub ncaws thiab thev naus laus zis xyaum ua haujlwm, hnub duab, hnub kawg rau npe, thiab qhov tseeb qhia nws tus kheej! Nrhiav seb koj tus kws qhia, tus kws qhia, lossis chav studio muaj sijhawm uas koj tuaj yeem luam tawm, lossis ua koj tus kheej.
Koj yuav pom tias nws muaj txiaj ntsig zoo los siv app zoo li Google Calendar txhawm rau ua kom koj raws sijhawm
Kauj Ruam 2. Tau teem sijhawm rau hnub ua yeeb yam
Ntxiv nrog rau kev ncua sijhawm dav dav rau cov xwm txheej uas coj mus rau kev ua yeeb yam, nws tseem yog qhov tseem ceeb kom paub tias yuav muaj dab tsi tshwm sim-thiab thaum twg-nyob rau hnub ua yeeb yam nws tus kheej. Piv txwv li, koj yuav tsum paub:
- Lub sijhawm ua haujlwm zoo li cas
- Yuav ntxov npaum li cas los ntawm qhov chaw thiab kos npe rau
- Txawm hais tias koj yuav tsum koom nrog hauv ib qho kev ua yeeb yam ua ntej ua kom sov sov lossis zaum kawg-dhau, thiab yog li, thaum twg
- Ntawm qhov taw tes hauv qhov yeeb yam koj yuav nkag mus (lossis nkag mus, yog tias koj muaj ntau yam ua las voos)
Kauj Ruam 3. Nrhiav kom paub txog kev hnav khaub ncaws
Kev ua las voos feem ntau xav tau qee yam kev hnav khaub ncaws, tshwj xeeb tshaj yog tias koj yog ib feem ntawm pab pawg seev cev. Tham nrog koj tus kws qhia lossis chav seev cev txog yam khaub ncaws twg uas koj xav tau hnav rau kev ua yeeb yam. Koj yuav xav tau tshwj xeeb xaj koj cov ris tsho, yog li nco ntsoov muab sijhawm rau koj tus kheej kom ua tiav qhov ntawd.
- Nyob ntawm kev ua las voos, koj yuav xav xaj ib qho kev hnav tshwj xeeb, lossis koj yuav tau muab cov txheej txheem dav dav los ua haujlwm nrog (piv txwv li, "Hnav ib lub tsho dub, hnav ris tsho liab, thiab khau dub").
- Tseem yuav muaj qhov tshwj xeeb xav tau rau cov plaub hau thiab pleev.
Tswv yim:
Rau ntau qhov kev ua las voos, koj yuav tsum hnav theem pib pleev kom pab koj saib koj qhov zoo tshaj plaws nyob rau hauv qhov teeb meem hnyav. Yog tias koj muaj cov plaub hau ntev, tej zaum koj yuav tsum tau ua qhov hloov pauv yooj yim, zoo li pob tawb pob tawb.
Kauj Ruam 4. Saib xyuas cov nqi tsim nyog thiab cov ntaub ntawv
Feem ntau muaj qee daim kab xev liab koom nrog hauv kev npaj ua yeeb yam. Txhawm rau kom ntseeg tau tias txhua yam mus tau yooj yim li sai tau, nco ntsoov ua kom tau raws li qhov xav tau them nqi sau npe, daim ntawv xaj khoom hnav, thiab lwm qhov muaj txiaj ntsig thiab xaus uas yuav tsum tau saib xyuas hauv ob lub lis piam ua ntej ua yeeb yam.
Sau sijhawm sijhawm rau xa cov nqi thiab cov ntaub ntawv hauv koj lub sijhawm ua ntej ua yeeb yam
Kauj Ruam 5. Txheeb xyuas qhov chaw ua ntej ua ntej yog tias ua tau
Tsis muaj teeb meem ntau npaum li cas koj xyaum, ua haujlwm hauv qhov chaw uas tsis paub yuav tuaj yeem cuam tshuam koj. Txawm hais tias koj tsis muaj sijhawm los xyaum ua ntawm theem chaw, sim ua kom tsawg li ob peb feeb ua ntej qhov yeeb yam pib saib ib puag ncig thiab paub qhov chaw. Thaum koj tab tom saib ib puag ncig, xav txog:
- Qhov twg nkag thiab tawm yog
- Koj yuav nyob rau theem twg thaum koj ua las voos
- Txawm hais tias yuav muaj kev cuam tshuam dab tsi hauv qhov chaw, xws li lub teeb ci ntsa iab lossis suab nrov los ntawm cov neeg mloog
Kauj Ruam 6. Ntim ib lub hnab nrog koj cov ris tsho thiab lwm yam tseem ceeb
Ua ntej ua yeeb yam, muab cov khoom ua las voos uas suav nrog txhua yam uas koj xav tau rau koj kev ua yeeb yam. Koj kuj tseem xav ntim ob peb yam ntxiv yog tias muaj qee yam tsis raug. Ntxiv rau koj cov ris tsho, khau, thiab khoom siv, cov khoom siv seev cev zoo yuav tsum suav nrog:
- Spare bobby pins thiab cov plaub hau txuas
- Cov khoom ua plaub hau xws li tshuaj tsuag plaub hau lossis gel
- Cov khoom siv xaws me me, tus pin ruaj ntseg, thiab daim kab xev zam thaum cov khaub ncaws ua haujlwm tsis zoo
- Dej
Txoj Kev 2 ntawm 2: Npaj Lub Cev thiab Lub Siab
Kauj Ruam 1. Tuaj koom txhua qhov kev xyaum ua
Kev xyaum xyaum yog ib feem tseem ceeb ntawm txoj kev npaj. Tsis yog tsuas yog koom nrog kev xyaum ua haujlwm ib txwm pab koj ua tus paub txog kev ua las voos thiab ua haujlwm dhau ib qho chaw ntxhib, tab sis nws tseem yuav qhia koj tus kws qhia tias koj mob siab rau thiab mob siab rau. Ua haujlwm nrog koj tus kws qhia txhawm rau txheeb xyuas txhua qhov chaw uas koj xav tau tshwj xeeb rau kev txhim kho koj li kev ua tau zoo.
Yog tias koj tus kws qhia muab ntawv tshwj xeeb rau koj lossis lwm yam kev tawm tswv yim txog yam koj tab tom ua, sau nws. Qhov no yuav pab koj nco qab qhov koj xav tau los ua haujlwm ob qho tib si hauv kev xyaum ua thiab ntawm koj tus kheej
Kauj Ruam 2. Teem sijhawm rau koj tus kheej los xyaum ua ntawm koj tus kheej
Kev xyaum sab nraud ntawm kev xyaum xyaum yog tus yuam sij rau txhua yam kev ua tau zoo. Nkag mus rau hauv kev ua haujlwm niaj hnub niaj hnub hauv lub hlis thiab lub lis piam ua ntej mus rau qhov yeeb yam.
Koj tuaj yeem pom nws muaj txiaj ntsig los xyaum nrog tus khub. Txoj kev ntawd, koj tuaj yeem pab kom ib leeg lav ris
Kauj Ruam 3. Tsim kom sov li niaj zaus
Ua kom sov ua ntej koj xyaum lossis ua haujlwm tuaj yeem pab tiv thaiv kev raug mob. Ua ntej xyaum, ua ob peb feeb ntawm kev nthuav dav thiab ua haujlwm kom tau koj cov ntshav tso thiab limber koj cov pob qij txha. Sim suav nrog qee qhov hauv qab no rau hauv koj qhov kev ua kom sov:
- Cov phiajcim
- Cov choj
- Squats thiab ntsws
- Banded squats (piv txwv li, squats ua tiav nrog kev tiv thaiv ib puag ncig koj lub hauv caug lossis pob taws)
Kauj Ruam 4. Noj zaub mov kom zoo thaum koj npaj
Kev noj zaub mov zoo yog qhov tseem ceeb rau kev khaws koj lub zog thiab lub zog thaum koj npaj rau koj li kev ua tau zoo. Nws yog qhov tshwj xeeb tshaj yog ua kom koj tus kheej noj zaub mov zoo nyob rau hnub uas coj mus rau qhov yeeb yam. Ua raws li kev noj zaub mov zoo nrog ntau cov txiv hmab txiv ntoo, zaub, tag nrho cov nplej, cov nqaij ntshiv protein, thiab cov rog noj qab nyob zoo.
- Hnub ntawm kev ua yeeb yam, nco ntsoov noj tshais tag nrho, noj kom zoo. Qhov no yuav pab muab lub zog rau koj uas koj xav tau kom ua tiav txhua hnub.
- Txhawm rau kom noj qab haus huv yam tsis tau sau koj tus kheej ua ntej ua yeeb yam, noj ntau pluas mov me me txhua hnub tsis txhob siv ib qho loj.
- Tsis txhob hnov qab nyob twj ywm hauv dej! Lub hom phiaj rau 2 khob (470 mL) dej thaum sawv ntxov ntawm qhov yeeb yam, thiab khaws cov dej haus txhua hnub, txhua 20 feeb lossis li ntawd.
Tswv yim:
Sim noj cov khoom noj txom ncauj nplua nuj nyob hauv cov protein thiab cov rog noj qab nyob zoo (zoo li cov uas pom hauv ntses, txiv ntseej thiab noob, thiab zaub roj) tsis pub dhau 30 feeb tom qab xyaum ua. Qhov no yuav pab koj lub cev rov zoo dua los ntawm kev xyaum ua.
Kauj Ruam 5. Tau pw zoo hmo hmo ua ntej qhov yeeb yam
Kev tsaug zog zoo yog qhov tseem ceeb kom muaj lub zog thiab tsom mus rau qhov koj xav tau rau kev ua tau zoo. Hmo ua ntej koj ua tiav, tau mus pw ntxov txaus kom koj tuaj yeem muaj tsawg kawg 7 txog 9 teev ntawm kev pw, lossis 8 txog 10 yog tias koj yog menyuam yaus lossis hluas.
- Qee tus kws tshaj lij seev cev lossis ncaws pob pom tias nws zoo tshaj plaws kom pw txog 12 teev ua ntej kev ua yeeb yam.
- Yog tias koj tsis tuaj yeem tau pw txaus hmo ntuj ua ntej ua yeeb yam, sim ua kom tsaug zog 20 feeb thaum nruab hnub.
- Txhawm rau kom koj tau txais kev pw tsaug zog zoo tshaj plaws, xyaum ua kom pw tsaug zog zoo los ntawm kev ua kom koj chav nyob xis nyob, ua kom pw tsaug zog ib txwm muaj, thiab tua cov ntxaij vab tshaus tsawg kawg ib nrab teev ua ntej yuav mus pw.
Kauj Ruam 6. Sim qee yam kev so kom txaus los daws qhov kev ntshai
Nws yog qhov zoo ib yam kom muaj qee qhov jitters ua ntej qhov yeeb yam. Yog tias koj zoo siab ua ntej seev cev, sim ua kom koj tus kheej txaus siab los ntawm kev mloog me ntsis suab paj nruag, ua qee yam yoga yooj yim, lossis ua pa tawm dag zog.
Koj kuj tseem yuav pom nws muaj txiaj ntsig los ua kom pom qhov ua tau zoo hauv koj lub siab qhov muag ua ntej koj mus
Kauj Ruam 7. Tuaj txog sai sai rau kev tshuaj xyuas thiab ua kom sov rau hnub ua yeeb yam
Hnub ua yeeb yam, sim mus rau ntawm qhov chaw li ob peb feeb ua ntej, lossis tsawg kawg yog txoj cai ntawm lub sijhawm thov hu. Qhov no yuav muab sijhawm rau koj los tshuaj xyuas, daws teeb meem, thiab nthuav tawm thaj chaw. Koj tseem tuaj yeem siv sijhawm me ntsis los hla koj qhov kev ua kom sov ib zaug zaum kawg.
