" Lub plab nqus tuaj yeem ua rau koj lub plab tas li vim tias nws tsom koj lub plab zom mov, cov leeg sib sib zog nqus hauv koj lub plab phab ntsa uas tuaj yeem nyuaj rau kev ua haujlwm tseem ceeb, "hais tias Brigitte Zeitlin, RD, kws noj zaub mov ntawm B-Nutritious.
Lub plab nqus tsev puas phem rau koj?
Qhov tseeb, raws li kev tshawb fawb luam tawm hauv phau ntawv xov xwm Archives of Physical Medicine thiab Rehabilitation, xyaum ua lub plab nqus tau pab txo qhov mob hnyav, txhim kho lub cev, thiab muaj zog nce koj qhov kev tawm dag zog tag nrho. Tom qab tag nrho, koj lub hauv paus muab koj lub zog thiab ruaj khov.
Puas lub tshuab nqus tsev ua haujlwm tiag tiag?
Nws yog tiag. Nws yog ib qho kev tawm dag zog, tab sis nws tsis yog ib qho kev tawm dag zog: Koj ua pa tawm, tshem tawm cov huab cua ntawm koj lub plab thaum tuav koj lub abs thiab nqus lawv thiab hauv qab koj lub tawb.
Puas lub plab nqus tsev tsis zoo rau koj nraub qaum?
Stomach Vacuum Exercise
Ib qho kev nyab xeeb tshaj plaws ab qoj ib ce rau qis rov qab yog lub plab nqus pa. Cov tib neeg tuaj yeem ua qhov no ab ce thaum sawv los yog zaum. Thawj kauj ruam suav nrog kev nqus cua kom ntau li ntau tau kom puv lub ntsws.
Ntev npaum li cas koj yuav tsum ua lub tshuab nqus tsev?
Thaum pib, tsom kom tuav lub tshuab nqus tsev rau 15 vib nas this ntawm txhua qhov teeb tsa Raws li kev tawm dag zog, koj yuav xav ua kom zoo dua sijhawm. Ua haujlwm kom tuav lub tshuab nqus tsev rau 60 vib nas this txhua lub teeb. Tsis txhob cia koj ua tsis taus pa ua kom koj tsis txhob ua cov txheej txheem ntev dua - ua pa me me raws li qhov xav tau.
