9 txoj hauv kev kom rov qab los ntawm koj qhov kev tawm dag zog

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Yuav kom tsis txhob raug kev txom nyem tom qab kev kawm nyuaj, koj yuav tsum tau so kom zoo. Koj tuaj yeem hnov cov lus qhia los ntawm tus kws qhia kom mus rau sauna lossis zaws, tab sis qhov no tsuas yog ib feem me me ntawm txoj kev rov qab los. Thiab tsis yog qhov zoo tshaj plaws, los ntawm txoj kev. Peb muab rau koj cuaj txoj kev xaiv los ntawm qhov ua haujlwm tiag tiag!

Compression khaub ncaws

Nws ua haujlwm li cas? Compression garments yog tsim los kom ceev cov ntshav thiab lwm yam kua los ntawm koj ob txhais ceg mus rau koj lub plawv, tshem tawm cov qaug zog thiab mob los ntawm metabolic pov tseg.

Thaum twg siv nws? Ncaj nraim thaum khiav lossis lwm yam kev ua haujlwm cardio, thiab hauv 48 teev tom qab. Nws raug nquahu kom hnav cov thom khwm compression thaum hmo ntuj ua ntej kev sib tw lossis taug kev ntev los txhim kho cov ntshav ncig thiab tiv thaiv o.

Massage

Nws ua haujlwm li cas? Pab txo qhov nro, nce ntau ntawm kev txav, rov tsim kho cov leeg nqaij, tiv thaiv thiab kho cov nqaij mos me me raug mob. Plus massage yog zoo xwb.

Thaum twg siv nws? Raws li xav tau. Muaj ntau tus neeg ncaws pob mus rau cov kws kho mob zaws tom qab kev sib tw hnyav lossis kev cob qhia. Qee cov neeg tsis tu ncua mus zaws thiab xav tias nws yog ib qho ntawm cov txheej txheem yuav tsum muaj rau kev so, tiv thaiv kev raug mob, thiab tshem tawm DOMS.

Kev kho mob khaub thuas

Nws ua haujlwm li cas? Kev da dej dej khov, ntim dej khov lossis cov khoom siv tshwj xeeb cryochambers pab txo cov leeg mob thiab o, nrog rau kev ua kom qeeb ntawm cov nqaij mos.

Thaum twg siv nws? Hauv ib nrab ib teev tom qab kev ua haujlwm hnyav. Lwm txoj kev - sib piv da dej: 10 feeb hauv dej kub thiab txias, koj yuav tsum ua kom tiav nrog txias.

Txawm li cas los xij, txoj kev no muaj ib qho tab sis: yog tias koj siv da dej txias lossis dej khov ntau dhau, lub cev yoog thiab tsis pom qhov ntsuas kub tsawg li kev kho mob. Yog li, cov kws tshaj lij pom zoo xaiv qhov kev xaiv no tsuas yog tom qab kev cob qhia nyuaj lossis kev sib tw.

Electrostimulation

Nws ua haujlwm li cas? Hluav taws xob cov leeg stimulation tuaj yeem txo qhov mob thiab txhim kho cov ntshav ncig yam tsis muaj kev ntxhov siab rau cov leeg thiab pob qij txha.

Thaum twg siv nws? Cov electrodes muab tso rau ntawm qhov mob, nkees lossis tsis muaj zog cov leeg rau 30-60 feeb. Kev siv ntau zaus - 1-2 zaug hauv ib hnub, 3 hnub hauv ib lub lis piam, tab sis ntau zaus.

Massage roller

Nws ua haujlwm li cas? Ua kom ntshav txaus, txo cov leeg nro thiab dhau mus zoo rau txhua qhov mob.

Thaum twg siv nws? Kev siv cov tshuab ntxhua khaub ncaws tsis txwv rau lub sijhawm thiab cov sijhawm. Koj tuaj yeem ua nws tus kheej ib hnub ib zaug, lossis ob lossis peb lossis plaub: txhua yam nyob ntawm koj qhov kev xav tau thiab kev noj qab haus huv.

Taug kev thiab lom zem nrog phooj ywg lossis tsev neeg

Nws ua haujlwm li cas? Ib tus neeg tsis nyiam ua kis las thiab kev lom zem ua si nrog phooj ywg lossis tsev neeg yuav pab kom rov zoo ntawm kev puas siab puas ntsws. Kev sib raug zoo hauv zej zog txo qis cov tshuaj hormones kev ntxhov siab thiab txhawb nqa lub cev rov qab los.

Thaum twg siv nws? Yog tias koj muaj sij hawm dawb me ntsis, tso tseg tsawg kawg ib hnub hauv ib lub hlis hauv koj daim ntawv qhia hnub kom lom zem thiab sib tham yooj yim nrog phooj ywg. Yog tias ua tau, ua nws me ntsis ntau dua ib hlis ib zaug.

Active rov qab

Nws ua haujlwm li cas? Kev cob qhia hla (kev caij tsheb kauj vab, yoga, ua luam dej, thiab lwm yam - qhov kev xaiv nyob ntawm koj qhov kev tawm dag zog tseem ceeb) txhim kho cov ntshav khiav, txo qhov nro thiab siv cov leeg uas tsis ua haujlwm lossis ua haujlwm tsawg heev thaum koj cov qauv workouts. Tsis tas li ntawd, ntau yam kev tawm dag zog yuav txo tau qhov kev raug mob thiab tso cai rau kom tau txais cov txuj ci tshiab uas tuaj yeem txhim kho kev ua kis las.

Thaum twg siv nws? Nws yog qhov zoo tshaj los teem sijhawm lwm qhov kev tawm dag zog rau hnub tom qab tom qab qhov kev tawm dag zog tseem ceeb, lossis teeb tsa nws tsis yog tom qab, tab sis hloov, yog tias koj nkees lossis raug mob.

Stretching thiab yoga

Nws ua haujlwm li cas? Kev ncab tom qab qoj ib ce txo qis kev pheej hmoo ntawm kev raug mob, yoga tuaj yeem pab txo qhov mob rov qab, txo cov ntshav siab thiab lub plawv dhia, thiab tawm tsam kev ntxhov siab thiab kev nyuaj siab.

Thaum twg siv nws? Kev ncab yuav tsum tau ua kom tsawg kawg 5 feeb tom qab kev tawm dag zog, tab sis yoga tuaj yeem teem caij ua ib qho kev tawm dag zog kom rov zoo dua ib zaug ib lub lim tiam (tib yam kev cob qhia hla).

Kev pw tsaug zog zoo

Nws ua haujlwm li cas? Thaum pw tsaug zog, kev loj hlob hormone yog tsim, uas txhawb cov leeg nqaij, lub zog reserves yog ntxiv thiab ib lab ntxiv cov haujlwm tseem ceeb tau daws.

Thaum twg siv nws? Cov neeg laus feem ntau xav tau 7-9 teev pw tsaug zog kom rov zoo tag nrho. Qee zaum ntau dua, qee zaum tsawg dua (qhov twg koj muaj hmoo heev). Yog li, yog tias koj xav tau txais txiaj ntsig los ntawm kev cob qhia thiab pom koj qhov kev nce qib, tab sis koj lub sijhawm luv luv, koj yuav tau txi lwm yam, tab sis tsis tsaug zog!