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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Rau pob abs, tsis yog lawv zoo heev? Tom qab pom cov neeg ua yeeb yam khav theeb rau pob 6 abs, ntau tus xav tau lawv tus kheej teeb tsa abs. Txawm hais tias ntau ntawm peb tsis paub yuav ua li cas tau txais 6 pob abs lossis yuav ua li cas ua rau 6 pob abs. Nov yog qhov nws zoo li tau txais 6 pob abs yog qhov nyuaj.
Hauv tsab xov xwm no peb yuav tham txog yuav ua li cas thiaj ua 6 pob thiab thiab yuav ua li cas thiaj ua rau 6 pob abs nyob rau hauv ib hlis. Qhov no zoo li me ntsis tsis yooj yim tab sis hauv kev muaj tiag nws yooj yim kom tau txais 6 pob abs nyob rau hauv ib hlis. Cov lus qhia hauv qab no thiab kev tawm dag zog yuav pab koj yuav ua li cas tau txais 6 pob abs hauv ib hlis.
Noj cov zaub mov - Yuav ua rau 6 pob abs nyob rau hauv ib hlis, thawj qhov uas koj yuav tsum dp yog txiav rau txhua qhov kev noj qab zib thiab ua raws li kev noj haus nruj. Koj yuav tsum fij me ntsis yog tias koj xav tau rau pob abs cov menyuam nyob hauv ib hlis. Koj cov khoom noj yuav tsum muaj cov protein ntau xws li soya, taum thiab nqaij qaib. Tsis txhob noj zaub mov nrog cov muaj roj ntau thiab cov ntsiab lus carbohydrate. Qhov no yog ib qho ntawm yuav ua li cas tau txais 6 pob abs nyob rau hauv ib hlis.
Cheeb tsam Cardio - Tau txais 6 pob abs nyob rau hauv ib hlis yeej yog tsis muaj dag. Koj xav tau kev mob siab thiab rau siab ua haujlwm. Koj yuav tsum tso cov nyhav dhau heev ua ntej nkag mus rau hauv lub toning ntawm koj cov leeg plab. Txo qhov hnyav koj yuav tsum ua qee yam ntawm cardio ce txhua hnub yam tsis poob. Ib teev ntawm cardio yog qhov yuav tsum tau ua rau koj kom txo cov rog ntau heev. Nov yuav yog thawj kauj ruam yuav ua li cas tau txais 6 pob abs ib hlis twg. Cardio yuav suav nrog khiav, nrawm taug kev, hla kev, seev cev thiab lwm yam.
Crunches - Cov kab nrib pleb muaj cov nyhuv ntxim ntawm cov abs. Ua 50 qhov sib tshooj ntawm ntau hom txhua hnub rau s lub hlis thiab koj 6 pob ntawv yog kom pom tseeb. Cov txaj sib tsoo pab ua kom cov leeg plab plab thiab muaj qhov cuam tshuam zoo rau lub cev. Muaj ntau yam ntawm cov vais caj dab zoo li ib nrab ntawm cov nyom, kab ntsig ib ntsug thiab lwm yam. Cov khoom txhaum yog koj cov lus teb rau yuav ua li cas tau txais 6 pob abs hauv ib hlis. Ua ke nrog cov nruas txaj koj yuav tsum ua kom ncab me ntsis. Kev ncab ntawm cov leeg yuav tseem yuav pab ua kom lub cev nyob so txaus tom qab qoj ib ce thiab suab lub leeg.
Gym - Kev qoj ib ce thiab kev kawm hnyav yog lwm yam koj tuaj yeem ua kom tau txais 6 pob abs nyob rau hauv ib hlis. Txhua yam koj yuav tsum ua yog tau txais kev cob qhia los ntawm tus kws tshaj lij kws qhia ua kis las thiab tus kws qhia ua kom qoj ib ce rau lub hli tag nrho. Feem ntau, thaum koj yuav tsum ua rau 6 pob abs nyob rau hauv ib hlis koj yuav tsum tau ua haujlwm rau tsawg kawg ob zaug hauv ib hnub rau 2 teev. Hauv kev tawm dag zog lawv yuav tsom mus rau koj lub abs tab sis lawv tseem yuav ua rau koj workout rau lwm qhov ntawm lub cev kom txhua yam sai sai symmetrical thiab zoo meej. Qhov kev tawm dag zog yog qhov kev xaiv zoo tshaj plaws rau kom tau txais 6 pob abs hauv ib hlis thiab tsuas yog qhov koj yuav tsum ua yog tswj nws tom qab.
