Peb tab tom saib cov khoom siv qoj ib ce zoo tshaj plaws hauv tsev rau xyoo 2023, suav nrog cov tshuab rowing zoo tshaj plaws, tsheb kauj vab tawm dag zog, treadmills, thiab cov lev yoga.
Muaj pes tsawg leej ntawm peb tseem them tus nqi ua tswv cuab rau lub chaw qoj ib ce uas peb tsis tau mus rau ntau lub hlis? Tej zaum nws yog lub sijhawm los tsum tsis txhob siv nws thiab nqis peev rau cov khoom siv qoj ib ce zoo tshaj plaws hauv tsev? Kev tawm dag zog hauv tsev ntawm lub treadmill ntse niaj hnub, tsheb kauj vab tawm dag zog lossis lub tshuab rowing tuaj yeem txuag koj cov nyiaj hauv lub sijhawm ntev. Tab sis koj yuav tsum paub tias cov khoom siv twg, xws li cov hnyav thiab dumbbells, tuaj yeem yuav pheej yig.
Cov lus qhia ntawm Telegraph tau sim ntau pua lub tshuab ua si hauv tsev tau ntau xyoo thiab tau tham nrog ntau tus kws tshaj lij txog kev ua si. Peb xav tias nws yog lub sijhawm los muab txhua yam tso ua ke rau hauv phau ntawv qhia sib cais kom haum rau txhua tus peev nyiaj, nrog rau tus nqi txij li £ 13 txog £ 2,500.
Txawm koj tab tom poob phaus, ua kom koj lub cev zoo nkauj, lossis tsim cov leeg nqaij (koj kuj tseem yuav xav tau cov hmoov protein thiab cov khoom noj uas muaj protein ntau), ntawm no koj yuav pom cov kev tshuaj xyuas tag nrho thiab cov lus pom zoo rau cov khoom siv cardio zoo tshaj plaws, cov khoom siv nqa hnyav suav nrog kettlebells thiab cov hlua khi tsis kam, thiab cov khoom siv yoga zoo tshaj plaws. Yog tias koj maj, ntawm no yog saib sai sai ntawm peb tsib qhov kev yuav khoom saum toj kawg nkaus:
Peb tau sau cov khoom siv zoo tshaj plaws, txij li cov treadmills mus rau cov lev yoga, thiab tau tham nrog cov kws tshaj lij hauv kev lag luam. Peb tau saib cov yam ntxwv xws li cov ntaub ntawv zoo, kov, cov yam ntxwv kev nyab xeeb, ergonomics thiab yooj yim siv. Qhov loj me me kuj yog ib qho tseem ceeb. Tag nrho cov hauv qab no tau raug sim los ntawm peb lossis pom zoo los ntawm cov kws tshaj lij.
Cov treadmills yog ib qho ntawm cov khoom siv tawm dag zog hauv tsev nrov tshaj plaws thiab kim tshaj plaws, yog li nws tseem ceeb heev uas yuav tsum xaiv qhov yog. NHS thiab Aston Villa FC tus kws kho mob lub cev Alex Boardman pom zoo NordicTrack vim yog qhov yooj yim ntawm cov software uas twb muaj lawm.
"Cov treadmills uas muaj kev cob qhia ib ntus yeej pab tau zoo heev rau kev teeb tsa koj txoj kev tawm dag zog," Alex hais. "Lawv tso cai rau koj txhim kho kev txav mus los thiab kev noj qab haus huv hauv ib puag ncig uas tswj tau." NordicTrack yog tus thawj coj ntawm The Daily Telegraph cov npe ntawm cov treadmills zoo tshaj plaws.
Lub Commercial 1750 muaj Runner's Flex cushioning rau ntawm lub lawj, uas tuaj yeem hloov kho kom muab kev txhawb nqa ntxiv lossis ua piv txwv rau kev khiav hauv txoj kev tiag tiag, thiab tseem koom ua ke nrog Google Maps, txhais tau tias koj tuaj yeem ua piv txwv rau kev khiav sab nraum zoov nyob txhua qhov chaw hauv ntiaj teb. Nws muaj qhov sib txawv ntawm -3% txog +15% thiab qhov ceev tshaj plaws ntawm 19 km / h.
Thaum koj yuav lub treadmill no, koj kuj tau txais kev them nqi txhua hli rau iFit, uas muaj cov chav kawm ua haujlwm raws li qhov xav tau thiab lub sijhawm tiag tiag (ntawm 14-nti HD touchscreen) uas yuav kho koj qhov ceev thiab qhov nqes thaum koj khiav. Tsis muaj laj thawj los so: tsuas yog txuas koj lub mloog pob ntseg Bluetooth thiab cob qhia nrog ib tus kws qhia zoo tshaj plaws ntawm iFit.
Apex Smart Bike yog lub tsheb kauj vab uas pheej yig thiab sib txuas tau. Qhov tseeb, hauv peb cov tsheb kauj vab zoo tshaj plaws, peb tau xaiv nws dua li Peloton. Nws pheej yig dua vim nws tsis muaj HD touchscreen. Hloov chaw, muaj lub thawv ntsiav tshuaj uas koj tuaj yeem txuas koj lub ntsiav tshuaj lossis xov tooj rau thiab saib cov lus qhia los ntawm lub app.
Cov chav kawm zoo uas siv sijhawm txij li 15 feeb mus txog ib teev, nrog rau kev muaj zog, kev ywj pheej thiab kev tawm dag zog rau cov neeg pib tshiab, yog qhia los ntawm cov kws qhia Askiv ntawm Boom Cycle Studios hauv London. Lub Apex tej zaum yuav haum rau cov neeg caij tsheb kauj vab sab hauv tsev thiab sab nraum zoov dua li cov neeg uas xav tawm dag zog, vim tias tsis muaj txoj hauv kev los ua qauv caij tsheb kauj vab sab nraum zoov.
Hais txog kev tsim qauv, lub tsheb kauj Apex zoo nkauj txaus kom (yuav luag) haum rau hauv koj chav nyob, ua tsaug rau nws qhov me me (4 feet los ntawm 2 feet) thiab plaub xim xaiv. Nws muaj lub xov tooj them wireless, lub thawv ntsiav tshuaj rau kev ua si streaming, lub thawv dej thiab lub txee hnyav (tsis suav nrog, tab sis raug nqi £ 25). Qhov zoo tshaj plaws yog tias nws ruaj khov heev thiab tsis txav thaum koj caij tsheb kauj vab.
Txawm hais tias nws tsis hnyav heev thiab muaj lub flywheel uas tsis hnyav heev, qhov kev rub tau dav heev. Thaj chaw tiaj tus, ntsiag to thiab tsis tshua muaj kev sib cav nrog cov neeg zej zog, ua rau nws tsim nyog rau kev tsim kho vaj tse. Qhov zoo tshaj plaws yog tias Apex tsheb kauj vab tuaj sib dhos ua ke tag nrho.
Raws li tus kws qhia Claire Tupin, cov tshuab rowing yog cov tshuab cardio zoo tshaj plaws los nqis peev rau hauv, nrog rau Concept2 Rower nyob rau saum toj kawg nkaus ntawm The Daily Telegraph daim ntawv teev cov tshuab rowing zoo tshaj plaws. "Txawm hais tias koj tuaj yeem khiav lossis caij tsheb kauj vab sab nraum zoov, yog tias koj xav hlawv cov calories thiab tau txais kev tawm dag zog tag nrho lub cev hauv tsev, lub tshuab rowing yog qhov kev xaiv ntse," Claire hais. "Kev rowing yog ib qho kev ua ub no zoo, txhua yam uas ua ke kev ua haujlwm ntawm lub plawv kom txhim kho kev ua siab ntev thiab ua kom cov leeg nqaij thoob plaws lub cev muaj zog. Nws ua haujlwm rau lub xub pwg nyom, caj npab, nraub qaum, plab mog, ncej puab thiab pob tw."
Lub Concept 2 Model D ntsiag to li lub tshuab caij nkoj saum huab cua. Yog tias koj tau mus rau lub gym, tej zaum koj yuav tau ntsib lub tshuab caij nkoj no. Nws tseem yog qhov kev xaiv ruaj khov tshaj plaws hauv daim ntawv teev npe no, txawm hais tias qhov ntawd txhais tau tias nws tsis quav. Yog li ntawd, koj yuav tsum nrhiav qhov chaw ruaj khov hauv chav seem lossis chav nres tsheb. Txawm li cas los xij, yog tias koj xav khaws cia rau ib ntus, nws yuav raug muab faib ua ob ntu.
"Lub Concept 2 kim dua me ntsis, tab sis rau kuv nws yog lub tshuab rowing zoo tshaj plaws," tus kws qhia kev noj qab haus huv Born Barikor hais. "Kuv tau ua ntau yam kev cob qhia rau nws thiab kuv nyiam nws heev. Nws yooj yim siv, muaj cov tes tuav thiab cov hlua khi ko taw uas ergonomic thiab xis nyob, thiab tuaj yeem hloov kho tau. Nws kuj muaj qhov zaub yooj yim nyeem heev. Yog tias koj muaj nyiaj me ntsis thiab koj npaj txhij los nqis peev rau hauv lawv, koj yuav tsum xaiv Concept 2."
Lub rooj zaum qoj ib ce yog ib qho ntawm cov khoom siv yooj yim thiab siv tau yooj yim tshaj plaws uas siv tau nrog dumbbells los cob qhia lub cev sab saud, hauv siab thiab triceps, lossis nws tus kheej rau kev tawm dag zog lub cev hnyav. Yog tias koj tab tom nrhiav cov khoom siv nqa hnyav loj dua rau koj lub chaw dhia ua si hauv tsev, qhov no yog nws.
Will Collard, tus kws qhia kev kho kom rov zoo ntawm Sussex Back Pain Clinic, nyiam lub Weider Utility Bench vim nws tuaj yeem hloov kho tau tag nrho, ua rau muaj ntau yam kev tawm dag zog. "Lub rooj zaum muaj yim qhov chaw sib txawv thiab lub kaum sab xis, uas zoo heev rau kev cob qhia txhua pawg leeg nqaij kom zoo thiab muaj kev nyab xeeb," nws hais. Lub rooj zaum thiab nraub qaum kuj ua haujlwm ywj pheej ntawm ib leeg, yog li cov neeg ntawm txhua qhov siab thiab qhov hnyav tuaj yeem zaum lossis pw hauv qhov chaw raug.
Lub rooj zaum Weider muaj cov xov ua npuas ncauj siab thiab cov xov xaws lub thawv, ua rau nws yog qhov khoom kim heev. Cov kev tawm dag zog muaj xws li triceps dips, lat dips, weighted squats thiab Russian crunches.
Lub JX Fitness Squat Rack muaj lub thav duab hlau ruaj khov, muaj cov ntaub thaiv kev plam uas muab kev ruaj khov ntxiv thiab tiv thaiv koj lub hauv pem teb los ntawm kev khawb. Lub squat rack hloov kho tau los nrog ob xyoos lav.
Claire Turpin, tus kws qhia tus kheej thiab tus tsim lub npe lag luam CONTUR Sportswear, pom zoo kom muaj lub txee squat rau lub chaw ua si hauv tsev, hais tias: "Nws tuaj yeem siv nrog lub barbell rau squats thiab lub xub pwg nyom. Ntxiv lub rooj cob qhia rau ntau yam kev nias hauv siab lossis ntau yam kev tawm dag zog." cable. Cov khoom no kuj tso cai rau koj ua pull-ups thiab chin-ups, thiab ntxiv cov hlua khi thiab cov hlua khi rau kev tawm dag zog tag nrho lub cev.
Will Collard hais tias: "Yog tias koj tab tom nrhiav kev nqis peev rau hauv lub txee squat, koj qhov kev xaiv yuav nyob ntawm qhov chaw koj muaj thiab, ntawm chav kawm, koj cov peev nyiaj. Ib qho kev xaiv pheej yig dua yog yuav lub txee squat sawv ntsug. Ua li no, nws ua tiav txoj haujlwm. Ua tiav thiab nws yog koj qhov kev xaiv los txuag nyiaj thiab qhov chaw.
Yog tias koj muaj chaw thiab nyiaj txiag los nqis peev, kev xaiv lub squat rack uas ruaj khov dua thiab muaj kev nyab xeeb dua li qhov no los ntawm JX Fitness ntawm Amazon yuav yog kev nqis peev tsim nyog.
Lub JX Fitness Squat Rack yog sib xws nrog feem ntau cov barbells thiab cov rooj zaum hnyav, ua rau nws yog qhov kev xaiv zoo tshaj plaws thaum ua ke nrog Weider Universal Bench saum toj no.
Yog tias koj xav tau ntau lub dumbbells, Spinlock dumbbells yog hom pheej yig tshaj plaws hauv khw thiab yog ib qho kev xaiv zoo rau kev pib ua si hauv tsev. Lawv xav kom tus neeg siv hloov cov phaj hnyav. York Fitness dumbbell no los nrog plaub lub phaj hnyav 0.5kg, plaub lub phaj hnyav 1.25kg thiab plaub lub phaj hnyav 2.5kg. Qhov hnyav siab tshaj plaws ntawm dumbbells yog 20 kg. Cov xauv khov kho ntawm qhov kawg tiv thaiv cov laug cam kom tsis txhob co, thiab cov khoom muaj ob lub.
"Cov dumbbells zoo heev rau kev cob qhia feem ntau cov leeg nqaij hauv lub cev sab saud thiab sab qis," Will Collard hais. "Lawv muab kev xaiv kev cob qhia dawb-weight uas muaj kev nyab xeeb dua li barbells thaum tseem muab kev tiv thaiv zoo." Nws nyiam cov dumbbells spin-lock vim lawv muaj peev xwm ua tau ntau yam.
Cov kettlebells tej zaum yuav me me, tab sis cov kev tawm dag zog xws li swings thiab squats ua haujlwm rau tag nrho lub cev. Will Collard hais tias koj yuav tsis ua yuam kev nrog cov hlau cam khwb cia zoo li qhov no los ntawm Amazon Basics, uas raug nqi tsuas yog £ 23. "Kettlebells muaj ntau yam siv tau thiab pheej yig heev," nws hais. "Lawv tsim nyog rau kev nqis peev vim tias koj tuaj yeem ua ntau yam kev tawm dag zog ntau dua li tsuas yog dumbbells xwb."
Lub Amazon Basics kettlebell no yog ua los ntawm cov hlau zoo, muaj lub qhov tuav uas muaj lub voj thiab ib qho chaw pleev xim rau kom yooj yim tuav. Koj tuaj yeem yuav qhov hnyav txij li 4 txog 20 kg hauv 2 kg nce ntxiv. Yog tias koj tsis paub meej thiab tsuas yog nqis peev rau ib qho xwb, Will Collard pom zoo kom xaiv 10kg, tab sis ceeb toom tias nws yuav hnyav dhau rau cov neeg pib tshiab.
Txoj siv sia nqa hnyav tuaj yeem txo qhov siab ntawm koj nraub qaum thaum nqa cov hnyav thiab tiv thaiv koj nraub qaum kom tsis txhob ncab ntau dhau thaum nqa hnyav. Lawv pab tau tshwj xeeb rau cov neeg tshiab nqa hnyav vim tias lawv pab qhia koj yuav ua li cas siv koj cov leeg nqaij plab thiab txo qhov kev ntxhov siab ntawm koj tus txha nqaj qaum thaum nqa cov hnyav.
Ib qho chaw zoo pib yog Nike Pro Waistband, muaj ntau qhov ntau thiab tsawg thiab ua los ntawm cov ntaub mos mos, ua pa tau nrog cov hlua roj hmab rau kev txhawb nqa ntxiv. "Daim siv Nike no yooj yim heev," Will Collard hais. "Qee qhov kev xaiv ntawm kev ua lag luam nyuaj dhau thiab tsis tsim nyog. Yog tias koj tau txais qhov loj me thiab daim siv haum rau koj lub plab, daim siv no yog ib qho kev xaiv zoo heev."
Cov hlua khi ua kom lub cev muaj zog no yooj yim nqa thiab tsim los kom yooj ywm, muaj zog thiab sib npaug zos thiab xav tau kev tswj thiab ruaj khov. Feem ntau lawv pheej yig, zoo li cov khoom no muaj peb yam ntawm Amazon, thiab tuaj yeem ua haujlwm rau feem ntau cov leeg nqaij hauv lub cev.
Will Collard hais tias: "Koj yuav tsis ua yuam kev thaum yuav cov hlua khi uas tiv taus hauv online, tab sis koj yuav xav tau cov khoom zoo xws li latex. Feem ntau cov khoom muaj peb pawg uas muaj qib tiv taus sib txawv. Lawv tuaj yeem siv rau ntau yam khaub ncaws sab nraud thiab kev tawm dag zog ntawm lub cev qis." Lub Bionix teeb ntawm Amazon yog qhov zoo tshaj plaws uas kuv tau pom.
Qhov ua rau cov Bionix resistance bands no sawv tawm yog tias lawv tuab dua li feem ntau cov resistance bands li 4.5 hli thaum tseem ua tau yooj ywm. Koj kuj tau txais kev sim 30 hnub nrog kev xa rov qab lossis hloov pauv dawb.
Tsis zoo li lwm yam khoom siv qoj ib ce, daim lev yoga yuav tsis ua rau koj cov nyiaj hauv txhab nyiaj ntau dhau thiab koj tuaj yeem siv nws rau kev tawm dag zog qeeb thiab HIIT (kev cob qhia lub sijhawm siab). Lululemon yog daim lev yoga zoo tshaj plaws uas koj cov nyiaj yuav tau. Nws tuaj yeem tig rov qab, muab kev tuav zoo tshaj plaws, qhov chaw ruaj khov thiab kev txhawb nqa txaus.
£88 tej zaum yuav zoo li kim heev rau ib daim lev yoga, tab sis tus kws tshaj lij yoga Emma Henry ntawm Triyoga hais tias nws tsim nyog. "Muaj qee daim lev pheej yig dua uas zoo, tab sis lawv yuav tsis kav ntev. Tsis muaj dab tsi ntxhov siab dua li kev plam thaum lub sijhawm Vinyasa yoga nrawm nrawm, yog li kev tuav zoo yog qhov tseem ceeb rau kev vam meej," nws hais.
Lululemon muaj cov ntaub qhwv uas tuab sib txawv, tab sis yog xav kom sib koom ua ke, kuv yuav xaiv cov ntaub qhwv 5 hli. Nws yog qhov loj zoo meej: ntev dua thiab dav dua li feem ntau cov ntaub qhwv yoga, ntsuas 180 x 66cm, txhais tau tias muaj chaw txaus rau ncab tawm. Vim yog qhov tuab me ntsis, kuv pom qhov no yog qhov sib xyaw ua ke zoo meej rau HIIT thiab kev cob qhia lub zog ntawm kuv cov ris tsho leggings nyiam.
Txawm hais tias nws tuab dua li feem ntau, nws tsis hnyav dhau ntawm 2.4kg. Qhov no yog qhov txwv siab tshaj plaws ntawm qhov hnyav uas kuv yuav hu ua xis nyob rau nqa, tab sis nws txhais tau tias daim lev no yuav ua haujlwm zoo hauv tsev thiab hauv chav kawm.
Qhov tsis zoo tsuas yog tias nws tsis muaj siv sia lossis hnab, tab sis qhov ntawd yog qhov tsis zoo. Hauv ntej, qhov no yog ib yam khoom zoo uas tsim nyog rau kev nqis peev.
Tej zaum koj yuav paub lawv los ntawm cov CDs ua haujlwm los ntawm xyoo 90. Cov pob ua si, tseem hu ua Swiss balls, therapy balls, balance balls, thiab yoga balls, yog cov khoom siv zoo heev rau kev ua kom cov leeg nqaij ripped. Lawv txhim kho kev sib npaug, cov leeg nqaij thiab lub zog ntawm lub plab los ntawm kev yuam kom tus neeg siv tswj lub pob kom nyob hauv nruab nrab ntawm lub ntiajteb txawj nqus.
"Cov pob tshuaj zoo heev rau kev ua kom koj cov leeg nqaij plab zoo. Lawv tsis ruaj khov, yog li siv cov pob tshuaj ua lub hauv paus rau lub plank tso cai rau koj siv koj lub plab," tus kws qhia kev kho mob Will Collard hais. Kev ua lag luam puv nkaus, tab sis nws nyiam lub pob URBNFit 65cm no los ntawm Amazon.
Nws ruaj khov heev vim nws cov PVC sab nraud ruaj khov thiab nws qhov chaw tsis plam muab kev tuav zoo dua li lwm cov chaw. Lub hau tiv thaiv kev tawg txhawb nqa txog li 272 kilograms ntawm qhov hnyav, thiab kuj tseem muaj lub twj tso kua mis thiab ob lub qhov cua yog tias xav tau kev txhawb nqa tom qab.
Nws tsim nyog yuav ib rab phom zaws zoo rau kev siv ua ntej thiab tom qab kev cob qhia. Lawv pab txo qhov kev nruj ntawm cov leeg thiab so cov leeg ua ntej thiab tom qab kev cob qhia, txhawb kev rov zoo ntawm cov leeg, thiab txo MOM - thiab hauv peb txoj kev nrhiav rab phom zaws zoo tshaj plaws, tsis muaj khoom twg zoo li Theragun Prime.
Kuv nyiam nws txoj kev tsim qauv zoo nkauj, yooj yim siv, kov ergonomic, thiab yooj yim siv. Muaj ib lub pob nyob rau sab saum toj ntawm lub cuab yeej qhib thiab kaw lub cuab yeej thiab tswj kev co, uas tuaj yeem teeb tsa ntawm 1,750 thiab 2,400 lub suab ib feeb (PPM). Yog tias siv tas li, lub roj teeb siv tau txog li 120 feeb.
Txawm li cas los xij, qhov ua rau lub cuab yeej no zoo heev yog qhov kev saib xyuas rau cov ntsiab lus uas nkag mus rau hauv nws tus qauv tsim. Thaum feem ntau lwm cov phom muaj qhov tuav yooj yim, Theragun Prime muaj qhov tuav peb sab uas tau txais patented uas tso cai rau kuv mus txog qhov nyuaj mus txog xws li lub xub pwg nyom thiab qis nraub qaum. Cov txheej txheem kuj suav nrog plaub qhov txuas. Nws yog me ntsis nrov, tab sis qhov ntawd yog qhov tsis zoo.
Yog tias koj ntxhov siab txog kev siv rab phom zaws, koj tuaj yeem siv Therabody app. Nws muaj cov kev pab cuam kis las tshwj xeeb rau kev ua kom sov so, txias, thiab kho cov mob xws li plantar fasciitis thiab caj dab.
Tus kws qhia kev kho lub cev Will Collard hais tias kettlebells yog cov khoom siv tawm dag zog uas muaj txiaj ntsig zoo tshaj plaws thiab tsis tshua muaj neeg saib xyuas. "Kettlebells siv tau ntau yam dua li dumbbells, uas ua rau lawv pheej yig dua vim tias koj tsis xav tau ntau qhov hnyav sib txawv ntawm kettlebells los ua txhua yam kev tawm dag zog," nws hais. Tab sis lub chaw ua si hauv tsev uas muaj ntau yam yuav suav nrog cov khoom siv lub zog thiab cov khoom siv cardio uas tau hais los saum toj no.
"Hmoov tsis zoo, tsis muaj cov khoom siv qoj ib ce twg yuav pab koj poob phaus," Collard hais. "Lub hauv paus tseem ceeb hauv kev poob phaus yog kev noj zaub mov: koj yuav tsum tswj kom muaj calorie deficit. Txawm li cas los xij, txhua yam kev tawm dag zog rau lub plawv, xws li treadmill lossis tsheb kauj vab nres, yuav pab poob phaus vim nws yuav pab hlawv calories thaum koj nyob hauv qhov calorie deficit." Qhov no yuav tsis yog cov lus teb uas koj tab tom nrhiav, tab sis yog tias qhov poob phaus yog koj qhov kev txhawj xeeb tseem ceeb, qhov no yog xov xwm zoo los ua pov thawj rau lub tshuab cardio kim dua.
Los yog kettlebells, Will Collard hais tias, vim lawv muaj ntau yam siv tau. Kev tawm dag zog Kettlebell yog dynamic, tab sis xav tau cov leeg nqaij hauv plab kom ruaj khov. Kev tawm dag zog kettlebell nrov suav nrog Lavxias crunches, Turkish get-ups, thiab flat rows, tab sis koj tuaj yeem ua tau muaj tswv yim tsuav yog koj nyob twj ywm.
Txij li cov txiv laum huab xeeb mus txog rau cov txiv laum huab xeeb, cov as-ham no muaj ntau cov protein, fiber, cov micronutrients tseem ceeb thiab cov rog noj qab haus huv.
Cov khoom noj khov tshiab no tau hais tias muaj kev noj qab haus huv zoo dua li cov khoom ua ntej, tab sis lawv puas saj zoo li cov khoom ua hauv tsev?
Lub sijhawm tshaj tawm: Lub Kaum Ob Hlis-26-2023