2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58
Cov kws tshawb fawb Danish tau tshaj tawm cov tswv yim rau cov neeg khiav dej num raws li lub tswv yim ntawm kev cob qhia ib ntus. Koj tuaj yeem txhim kho koj qhov nrawm thiab mus ob peb vas los ntawm kev txo koj qhov kev tawm dag zog txhua hnub mus rau 30 feeb. Yuav ua li cas kom raug, nyeem cov lus no.
Lub tswv yim no yog qhov zoo tshaj plaws rau cov uas npaj rau 5K khiav. Tab sis feem ntau, cov txheej txheem siv tau rau txhua tus neeg uas suav nrog kev ua haujlwm luv luv hauv lawv cov kev ua haujlwm.
yog luv luv, tab sis cov txiaj ntsig tau qhia tias nyob rau hauv ib lub lim tiam cov neeg khiav dej num tau txhim kho lawv qhov kev ua tau zoo ntawm qhov deb ntawm 1, 5 thiab 5 km nrog kev tawm dag zog tsuas yog 30 feeb xwb.
Qhov no yog qhov tseem ceeb ntawm kev hloov pauv ntawm kev cob qhia lub sijhawm.
Txhua feeb muab faib ua peb ntu:
- 30 vib nas this ntawm kev khiav ntawm qis ceev;
- 20 vib nas this ntawm kev khiav ntawm nruab nrab ceev;
- 10 vib nas this ntawm kev khiav ntawm qhov siab tshaj plaws.
Raws li cov tswv yim no, koj yuav tsum khiav 5 feeb, thiab tom qab ntawd so ob feeb (rau ib kauj ruam lossis lub teeb jogging).
Hauv ib qho kev tawm dag zog, koj tuaj yeem ua tiav 3-4 blocks ntawm 5 feeb ntawm kev sib tw dhia thiab 2 feeb so.
Zoo nkauj ncaj ncaj, puas yog? Thiab nws yuav siv sij hawm me ntsis. Ntxiv rau, txoj hauv kev no yog qhov tsim nyog rau cov neeg sib tw nrog txhua qhov kev cob qhia, vim nws tsuas yog muaj qhov sib piv ntawm qhov nrawm - xaiv cov uas yooj yim dua rau koj tus kheej.
Ntxiv nrog rau kev ua kom tau zoo, qhov kev sim kuj tau pom qhov txo qis hauv cov ntsuas xws li cov roj (cholesterol) thiab systolic ntshav siab, uas tsis tau pom nyob rau hauv pawg tswj hwm cov neeg khiav dej num uas txuas ntxiv lawv cov kev cob qhia tsis tu ncua.
Qhov tseem ceeb, cov neeg koom hauv qhov kev sim pom qhov kev txhawb nqa. Nws yooj yim rau kev ntseeg, vim tias koj tsuas yog yuav tsum tau khiav ntawm kev kub ceev ntawm no rau 10 vib nas this. Sim nws!
Lub tswv yim 10-20-30 khiav tuaj yeem nce kev ua haujlwm tsawg dua
Pom zoo:
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