Hypertrophic Cardiomyopathy: Cov tsos mob, Ua rau, Kho thiab Tiv Thaiv Saib Cov Qauv Rau Cov Lus Ceeb Toom Ceev Tag Nrho Cov Ntawv Ceeb Toom Rau Cov Lus Qhia Txhua HnubTsuas Nyob Hauv
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Txoj kev khav theeb ntawm caj npab ua rau koj puas xav txog tus kheej? Puas yog koj tsis xis nyob ntawm kev qhia koj phab caj npab? Caj npab yog ib qho ntawm thaj chaw hauv lub cev uas kuj muaj cov roj ntsha uas tsis xav tau uas ntau tus neeg tau nrog. Caj npab muaj rog thaum koj nce phaus los ntawm kev noj cov zaub mov muaj roj uas yog cov muaj calories ntau.
Kuv tuaj yeem ntxuav kuv lub ntsej muag tom qab lub ntsej muag
Tib neeg feem ntau nce phaus hauv tus ncej puab, plab thiab duav tab sis ntau ntawm lawv kuj tseem nce ntxiv rog nyob hauv caj npab. Yog tias koj lub cev hom mob nyhav rau ntawm caj npab, tom qab ntawd koj yuav nce phaus ntxiv rau ntawm thaj chaw ntawd.
Noj ntau ntawm cov piam thaj thiab cov nplej ua kom zoo zoo xws li cov mov ci, cov khob cij dawb thiab cov nplej zom dawb ua rau muaj cov calories nyob hauv lub cev. Kev tawm dag zog yooj yim thiab noj zaub mov kom zoo uas suav nrog qee qhov ntawm cov protein tsis muaj roj, zaub thiab nplej ntau yam pab txhawb lub cev kom muaj lub cev noj qab haus huv thiab txhim kho cov leeg nqaij.
Muaj qee qhov kev qhia ntawm sab caj npab uas yuav pab rov ua qee cov leeg khov kho. Yog li, nyeem rau kom paub ntau ntxiv txog 10 txoj hauv kev kom poob sab saud rog los ntawm kev ua cov kev qoj ib ce no.
qee cov tswv yim zoo nkauj rau cov plaub hau
1. Cov Kab Hlwb Taub Hau
Ib txoj hauv kev yooj yim kom poob rog sab caj npab yog los ntawm kev sib xyaw ib co bicep curls rau hauv koj qhov kev qoj ib ce. Koj tuaj yeem khaws cov dumbbells, uas yuav tau tshem ntawm cov tawv nqaij tawv ncauj. Tsis tas li, yog tias koj tsis xav khaws dumbbells, koj tuaj yeem mus rau kev qhia kev hnyav.
2. Txhawm rau Koj Qhov Kev Nqa Cuam Tshuam
Ntxiv qee cov protein ntxiv hauv koj cov kev noj haus yuav ua kom cov leeg caj npab sai dua. Kev ntim rau ntawm cov protein ntau nce cov nqaij mos ua kom zoo li 25 feem pua, uas txhais tau tias koj tuaj yeem tsim cov nqaij muaj zog sai dua. Pib koom cov khoom noj muaj protein ntau hauv koj cov zaub mov!
3. Ua Ntawv Poob
Xav tau leaner caj npab sai dua? Sim ua ntsw hauv tsev. Koj tuaj yeem ua nws nrog kev pab ntawm lub rooj zaum lossis kab sib txig ib yam nkaus. Kho koj lub luj tshib thaum ua qhov kev tawm dag zog tsis yog tsuas yog pab tsim kom muaj lub zog triceps, tab sis kuj tseem yuav txhais koj cov leeg pectoral.
4. Lat Pulldown Kev Ua Si
Lub rooj zaum lat pulldown yog ib qho kev tawm dag zog zoo tshaj plaws rau toning cov qaum npab. Siv lub tshuab ntsws (pulldown) nrog kev pab ntawm koj txhais tes yuav ua suab nrov koj ob txhais caj npab thiab qhov kev tawm dag zog no yuav tsim koj txoj kev biceps sai. Nws tseem yuav ntxiv dag zog thiab nrov koj lub xub pwg nyom, uas yuav ua rau koj ob txhais caj npab dua.
yuav ua li cas txo caj npab rog rau cov poj niam
5. Kua txiv kab ntxwv qaub
Kev tshawb fawb hais tias ntxiv ib co kua txiv txiv qaub rau koj txoj kev ua yuav ua rau koj cov caj npab rog sai dua. Haus ib nrab khob kua txiv kab ntxwv qaub ua ntej noj mov yuav pab kom txo tau phaus thiab BMI. Yog li, hauv qhov twg ntawm lub cev muaj roj ntxiv, tsuas haus ib khob txiv kab ntxwv qaub.
6. Kev Tawm Tsa Cardio
Kev qoj ib ce Cardio yog ib qho kev qoj ib ce kom zoo thaum nws los txog roj ntshav. Kev tawm dag zog ntawm lub cev yuav pab koj kom tshem tau cov tawv nqaij txhav txhav rog. Yog li, yog tias koj xav ua kom nrov koj ob sab caj npab thiab lub cev sab saud, kev tawm dag zog cardio yog qhov kev xaiv zoo tshaj plaws.
7. Push-ups
Kev sib thawb ua si yog qhov zoo heev hauv kev tshem tawm cov tawv ncauj caj npab vim tias cov leeg thiab cov caj npab ua haujlwm tas li los hlawv cov rog. Nws yog ib qho ntawm cov yooj yim tab sis kev txav txav rau lub zog thiab txias. Qhov kev tawm dag zog no qhia cov leeg hauv koj lub hauv siab, xub pwg, triceps thiab abs.
8. Daim duab Tricep Presses
Tricep presses yog lwm qhov kev tawm dag zog tseem ceeb uas yuav pab tau kom tshem tau cov tawv ncauj thim rov sab qaum-rog. Qhov kev tawm dag zog no yuav nrov thiab ua kom nruj ntawm caj npab thaj chaw sai. Koj tuaj yeem ua qhov kev tawm dag zog no hauv qhov chaw zaum lossis hauv qhov chaw sawv ntsug ib yam.
9. Kev Cob Qhia Ua Haujlwm
Kev xyaum ua hauj lwm duav tau kev hnyav lub cev thiab tawm dag zog lub cev. Qhov kev cob qhia no tau txais txiaj ntsig zoo kom tau txais kev tshem tawm ntawm cov tawv ncauj tawv ncauj. Kev xyaum ua haujlwm tsis yog tsuas yog hlawv cov roj ntau dhau ntawm caj npab xwb tabsis tseem ua rau koj lub cev.
10. Pib Pib
Pib koj lub hnub thaum sawv ntxov los ntawm kev ua koj qhov kev tawm dag zog yuav ua rau koj lub cev tshiab zoo li, vim tias nws yuav yooj yim rau lub cev tuaj yeem hloov kho mus rau lub sijhawm. Yog li, yog tias koj xav kom tshem tau cov rog tawv ncauj los ntawm caj npab, pib koj cov kev tawm dag zog kom ntxov.
yuav ua li cas tshem tawm cov plaub hau phua xaus
Muab cov ntawv no!
Yog tias koj nyiam nyeem cov tshooj no, qhia nws rau koj tus neeg ze.
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