Ayyuka don lebur ciki. Bidiyo

Ayyuka masu inganci don lebur ciki

Ayyukan motsa jiki, waɗanda suka haɗa da gudu, iyo, hawan keke, za su taimaka wajen kawar da waɗannan karin santimita a cikin ciki. Motsa jiki na motsa jiki yana ƙone calories da sauri kuma yana rage kitsen jiki sosai. Idan makasudin ku shine samun jiki mai laushi, haɗa ayyukan motsa jiki tare da motsa jiki na ciki. Darussa tare da fitball za su zama horo mai tasiri da ban sha'awa.

motsa jiki na Fitball.

1. Kwanta fuska da ball tsakanin kafafunku. A kan ƙirga "ɗaya", matse kafafunku kuma ku ɗaga sama kamar yadda za ku iya. Riƙe wannan matsayi don ƙidaya biyu kuma komawa wurin farawa. Maimaita sau 12 don saiti uku, hutu tsakanin saitin 30 seconds.

2. Kwance fuska, sanya sheqa a kan ball (kamar yadda a cikin hoto), shimfiɗa hannuwanku a ƙasa a bayan kai. A kan ƙidayar "sau" tada jiki kuma kuyi ƙoƙarin isa yatsun kafa, maimaita sau 12 a cikin saiti uku.

3. Zauna akan ƙwallon, sannan ka jingina baya tare da hannayenka a ƙasa a bayanka, tafin hannu ƙasa, ƙafafu. Kawo gwiwa na dama zuwa kirjinka, komawa zuwa wurin farawa, sannan maimaita haka tare da gwiwa na hagu. Yi maimaita 12 don saiti uku.

4. Kwanta a bayanka, hannaye a bayan kai, gwiwar hannu daban, ball a makale tsakanin kafafun ka, kafafu sun mika sama da kasa. Ɗaga kafadar hagu zuwa gwiwa na dama. Maimaita tare da kafadar dama. Yi maimaita 12 don saiti uku.

Yi tsarin motsa jiki sau biyu zuwa uku a mako.

Ga wadanda ba su sayi fitball ba, amma da gaske suna son cikakkiyar latsawa, darussan bidiyo don lebur ciki "Latsa cikin minti 8" sun dace.

Flat ciki: abin da za a ci don rage kiba

Motsa jiki bai isa ba don sanya cikin ku kwance. Ya kamata ku sake nazarin abincin ku kuma ku zaɓi zaɓi don dacewa da abinci mai gina jiki.

Rarraba carbohydrates mai ladabi da aka samu a cikin abubuwan sha mai laushi, jams, kayan abinci mai dadi, kayan gasa, ice cream, don yarda da marasa lafiya, hadaddun carbohydrates (kwayoyi, tsaba, shinkafa launin ruwan kasa). A cewar wani bincike da aka buga a cikin Mujallar American Journal of Clinical Nutrition, matan da suka ci hadaddun carbohydrates sun samu siffar da sauri fiye da wadanda suka yanke su gaba daya. Ƙara kitsen "mai kyau" a cikin abincin ku - man zaitun, avocado, abincin teku. Hakanan, gwada cinye akalla gram 10 na fiber kowace rana. Ana samuwa a cikin kayan lambu, 'ya'yan itatuwa, legumes.

Masana kimiyya daga Makarantar Kiwon Lafiya ta Jami'ar Harvard sun gano cewa calcium da bitamin D kuma suna taimakawa wajen rage kitsen ciki. An raba mahalarta binciken zuwa kungiyoyi biyu kuma an sanya su a kan abinci mai ƙarancin kalori iri ɗaya. Gaskiya ne, yayin da wasu suka sha ruwan 'ya'yan itace na yau da kullum, yayin da wasu - wadatar da calcium da bitamin D. Bayan watanni hudu, ya bayyana cewa mahalarta a cikin ƙungiyoyin biyu sun rasa nauyi, amma wadanda suka sha abin sha mai karfi sun rasa nauyi a cikin ciki.

Massages da kunsa don lebur ciki

Massage da kayan shafawa don ƙona karin santimita zai taimaka hanzarta aiwatar da asarar nauyi a cikin ciki.

Massage magani ne mai tasiri a cikin yaki da karin santimita. “Ana yin tausa na Thai don gyaran jiki a tsakanin kwanaki uku zuwa hudu. A lokacin zaman, ana haɓaka metabolism. An wanke jiki daga guba kuma yana ci gaba da ƙone mai. Puffiness yana tafiya, tsokoki da fata suna tone. Ko da rana ta gaba bayan zaman, jiki yana ci gaba da tafiyar matakai na farfadowa da tsarkakewa. Babban koma baya shine tsarin yana da ɗan raɗaɗi, "in ji Elena Detsik, babbar ƙwararriyar gyare-gyare a Symphony SPA beauty and cosmetology center.

Massage kai don lebur ciki

Shawarwari: Ana iya yin tausa na ciki ba a baya fiye da sa'o'i 1,5-2 bayan cin abinci ba. Ga cututtuka na fata, da kuma lokacin daukar ciki da kuma haila, tausa yana contraindicated.

1. Kwanta a bayanka kuma a cikin madauwari motsi (a gefen agogo) yana bugun ciki, a hankali yana ƙara matsa lamba (kimanin daƙiƙa 30).

2. Kunna ciki ta hanyar juyawa yatsu daga ƙananan ciki har zuwa hakarkarinsa.

3. Shafa cikinka ta hanyar motsa tafin hannunka zuwa wasu wurare.

4. Tausa yana ƙarewa da bugun haske a cikin ciki. Ya kamata a yi tausa kowace rana don minti 10. Maɗaukaki na musamman don asarar nauyi zai inganta sakamako saboda abubuwan ƙona kitse da ke cikin su.

Barci lafiya da rashin damuwa shine mabuɗin zama siriri

Ya bayyana cewa barci mai kyau da rashin damuwa yana shafar siffar ku kamar yadda motsa jiki da abinci mai kyau.

Barci lafiya kuma babu damuwa

Masana kimiyya sun sami dangantaka tsakanin lafiyayyen barci da karin santimita a cikin ciki. Bacci gajere da tsayi mai tsayi suna da illa ga jiki kuma suna taimakawa wajen tara kitsen jiki. Likitoci sun ba da shawarar yin barci 7-8 hours a rana.

Damuwa shine wani dalili na rashin cika waistlines. A lokacin damuwa, an saki hormone cortisol, wanda ke sa jiki ya adana kitsen ciki. Yin zuzzurfan tunani da yoga na iya taimakawa rage tashin hankali. Ƙari ga haka, asanas masu ƙarfi na ciki guda biyar za su kiyaye cikin ku ya faɗi da ƙarfi.

Dabarun kayan aiki

Dabarun kayan aiki zasu taimaka wajen kawar da karin santimita a cikin ciki. Duk da haka, ya kamata a la'akari da cewa wannan hanya ita ce kawai ƙari ga matakan matakan da ke nufin rasa nauyi.

Salon ƙware a dabarun slimming hardware suna ba da hanyoyi daban-daban na gyaran jiki: duban dan tayi far, electrolipolysis, electromyostimulation, lymphatic magudanun ruwa, injin tausa.

Kwararru na Cibiyar Cosmetology a kan Smolenka sun gaya wa WDay.ru game da shirin Futura Pro hadaddun ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar cuta ta Futura Pro.

Dokar sarrafawa

Ayyukan motsa jiki, kwatankwacin aikin motsa jiki mai tsanani na sa'o'i hudu a cikin dakin motsa jiki, ana gudanar da godiya ga sakamakon filin lantarki, haske da duban dan tayi akan kyallen takarda, inda ake kunna tsarin ilimin lissafi na halitta. Sakamakon ya kasance akai-akai akan fata, mai subcutaneous da tsokoki. A wannan yanayin, babu ciwo. Yana da mahimmanci cewa an sami sakamako mai gani nan da nan bayan hanya ta farko. Kamar yadda ka sani, tsokoki suna da wadataccen abinci mai mahimmanci na glucose, wanda aka cinye da sauri a cikin tsarin biostimulation, kuma don ci gaba da aiki da tsokoki suna amfani da nau'in makamashi daban-daban - kitsen mai, saboda haka lipolysis yana faruwa (tsarin rushewa). mai).