Yaya za a tsaftace breeches a kan cinya? Manyan motsa jiki 30 na cinya na waje!

Breeches - wannan shine yanki mafi matsala ga yan mata, kayan mai wanda yake ɓoye kyawawan ƙafafun ƙafafu. Yaya za a tsabtace breeches da kuma kawar da kullun a kan kwatangwalo?

Muna ba ku zaɓi na motsa jiki masu tasiri don cinya ta waje, da kuma fa'idodi masu amfani kan yadda za a rage ƙugu da inganta ƙafa.

Dubi kuma:

  • Manyan mata 20 masu tsere don motsa jiki da motsa jiki
  • Manyan ayyuka 50 mafi kyau don siririn ƙafafu
  • Duk game da mundaye masu dacewa: menene shi da yadda za'a zaɓi

Yadda za a tsabtace breeches: dokoki na asali

Yankin matsala a wajan cinya ana ɗaukarsa ɗayan mafiya wahalar cirewa. Abubuwan da ke da mahimmancin kitsen jiki wanda jiki ke riƙe da “ranar ruwa”, galibi sukan tara cikin cinyoyin sama da ƙananan ciki. Sabili da haka, cire ƙwanƙwasa a kan cinya babban aiki ne mai ban tsoro. A cikin tsarin rayuwa jiki yana amfani da kitsen jiki a wajen cinyoyin, kuma yayin aiwatar da asarar nauyi yankin matsala ya ɓace kusan na ƙarshe.

Koyaya, duwaiwan da ke kan kwatangwalo ba wai kawai saboda kitsen jiki ba. A cikin samuwar su da hannu tsoka tsoka. Musclesananan tsokoki da tsokoki na kwatangwalo, otica yana samar da ƙyalli a ɓangarorin kwatangwalo. Idan kayi kokarin tayar da gindi, sai ka lura cewa breeches sun kara karfi. Sabili da haka atisaye na yau da kullun don sautin tsokoki da ƙyallen ma suna da mahimmanci idan kuna son cire ƙwanƙolin.

Me yasa kullun a kan kwatangwalo ko iska:

  • Yawan mai mai yawa a cikin jiki, wanda a cikin mata yawanci yakan mai da hankali ne a ƙasan cikin jiki.
  • Sautin tsoka mara kyau, wanda ke inganta samuwar wrinkles a gefen kwatangwalo.
  • Fasali nau'in fasali: nau'in sifa pear lugs a kan kwatangwalo na iya bayyana koda kuwa siririn jikin ne gaba ɗaya.
  • Hormonal rikicewa.

Koyaya, menene zai zama sanadin luguden a duwawun, za a iya cire su kawai ta hanyar rage kitsen jiki da kuma kara karfin tsoka. Don haka an warware matsalar breeches koyaushe abinci da motsa jiki. Kada ku dogara da kwayar sihiri, kunsa mu'ujiza ko wata dabara mai tasiri. Wadannan hanyoyin ba sa aiki. Don haka menene kuke buƙatar ɗauka don cire breeches?

Yadda za a gyara breeches?

Idan kana so ka cire breeches, abu na farko da kake bukatar yi shine don daidaita wutar. Jiki yana fara cinye kitse, kawai lokacin da ya sami ƙasa da abincin da zai iya ciyarwa, watau in rarar caloric. Ta yaya za ku cimma wannan rashi, ɗauki zaɓinku: na iya ƙididdige adadin kuzari, za ku iya bin ka'idodin ingantaccen abinci mai gina jiki, ana iya iyakance kawai ga kawar da abinci na samfuran cutarwa. Zabin ku ne.

TAMBAYOYI DADI: inda za'a fara

Batu na biyu shine horo. Ba kamar abinci ba, ba tare da abin da canje-canje don rasa nauyi a asali ba ya aiki ba, wasan motsa jiki ba abu ne mai tilasta cire jan burodi ba. Koyaya, motsa jiki na yau da kullun zai taimaka maka cimma burin ka da sauri! Bugu da ƙari, kamar yadda muka gani a sama, ƙwayar tsoka tana ƙarfafa takaddun kuma yana cire ƙwanƙwasa a kan kwatangwalo. Saboda ba kawai kuna buƙatar ƙarfafa tsokoki ba ne, amma don ƙona kitse a fagen iska, darasinku ya kamata ya haɗa da:

  • Ayyukan motsa jiki don ƙona adadin kuzari da haɓaka ƙona mai
  • Motsa jiki don breeches don sautin tsoka da haɓaka yaduwar jini a kewayen wuraren matsalar.

Waɗannan manyan mahimman bayanai guda biyu waɗanda zasu taimaka maka tsabtace breeches a cikin ɗan gajeren lokaci. Wraps, massage, bankuna da sauran shahararrun hanyoyin za a iya amfani da su azaman plementarin abinci da motsa jiki shi kaɗai, irin waɗannan hanyoyin ba sa aiki!

Har ila yau, damuwa cewa ba za ku iya tilasta jiki ya rasa nauyi a cikin gida a cikin takamaiman yanki ba. Ta yaya ba za ku yi atisaye don ƙwanƙwasawa ko tausa yankin matsalar ba, kitse daga cikin jiki gaba ɗaya. Don haka idan kuna son cire ƙwanƙwasa - da farko kuna buƙatar rage yawan kitsen jikinku gaba ɗaya. Kuma wannan shine gina jiki da motsa jiki.

Me yasa bashi yiwuwa a cire breeches:

  • Kuna kasa bin ƙarancin adadin kuzari saboda jiki baya ƙona kitse.
  • Ka fara fara rage nauyi ne kawai, kuma jiki bai samu lokacin zuwa makwancin mai ba, wadanda galibi suna kan cinyoyi na sama da na ciki.
  • Kuna - pear, don irin wannan nau'in adon adon tsaftace mafi wahala, saboda haka ya kamata kuyi haƙuri.
  • Ba kwa motsa jiki, ƙananan ƙwayar tsoka na iya samar da ninki a gefen cinya.
  • Breeches da karfi da aka bayyana a cikin cellulite a kan cinya na iya zama wata alama ta rikicewar haɗarin haɗari.

Motsa jiki na Cardio don cinyar waje

Ayyukan motsa jiki zai taimaka muku don gudanar da matakai a cikin jiki, wanda zai taimaka ga asarar mai. Haɗin haɗin motsa jiki ne da motsa jiki na keɓewa daga ƙira zai taimaka muku don samun sakamako mai sauri da inganci. Kuma ana ba da shawarar motsa jiki daga cikin iska don yin kai tsaye bayan zuciya don haɓaka yanayin jini a cikin yankin matsala.

Muna ba ku zaɓi na aikin motsa jiki tare da girmamawa a cinya ta waje. Tare da taimakonsu zaka iya tsaftace breeches kuma, Gabaɗaya, don jan jiki. Waɗanne darussan tsalle ne mafi mahimmancin ma'anar ƙona kitse da kawar da iska. Kari akan haka, atisayen da aka gabatar sun dace da duk masu cin abincin, musamman idan yankin matsala shine kasan bangaren jiki.

Idan ba ku yi tsalle ba, kuma kuna ɗora nauyi, ba lallai ba ne (kuma ba'a so) don barin zuciya gaba daya. Kuna iya motsa jiki yadda yakamata ba tare da tsalle ba, saboda wannan muna ba da shawarar kallon:

Motsa jiki na motsa jiki: motsa jiki + tsarin darasi

Ayyukan motsa jiki masu zuwa daga breeches waɗanda aka kirkira cikin tsari mai hawa daga sauki zuwa hadadden. Kodayake sauki da rikitarwa na kowane atisayen mutum ne.

1. Kafawa zuwa gefen gwiwoyi

2. Shura a kaikaice tare da shafar jima'i

3. Skaters

4. Tsalle a gefe

5. Tsalle hannaye da kafafu ke kiwo

6. Squats tare da tsalle zuwa gefe

7. Yin tsalle tare da kiwo na ƙafa a cikin squat

8. Tsalle tare da daga kafafuwa + tsalle

9. Yin tsalle a cikin madauri ta hanyar ɗaga ƙafa

10. Tsalle cikin shimfida mai fadi

11. Tsalle tauraro

Tsarin horo don masu farawa

Yi kowane motsa jiki na dakika 30, to huta 30 seconds. Maimaita motsa jiki a ciki 2-3 zagaye, huta tsakanin zagaye na minti 1.

Lokaci 30 sec. aiki / 30 sec. sauran:

Tsarin horo don ci gaba

Yi kowane motsa jiki na dakika 40sannan ka huta 20 seconds. Maimaita motsa jiki a ciki 2-3 zagaye, huta tsakanin zagaye na minti 1.

Lokaci ne na dakika 40. aiki / 20 sec. sauran:

Motsa jiki don cinyar waje (daga breeches)

Yawancin waɗannan atisayen daga breeches suna kan bene, saboda haka suna da aminci ga mutanen da ke fama da jijiyoyin jini da kuma matsalolin haɗin gwiwa. Kullum kuna iya rikitar da motsa jiki ta amfani da ma'aunin ƙafa ko dumbbell. Hakanan zaka iya amfani da ƙungiyar motsa jiki don ƙarin juriya - wannan ɗayan na'urori masu tasiri don ƙafafun siriri.

1. Lingral lunge

2. liftaga ƙafa zuwa gefen tsaye

3. Hannun huhu

4. Mai kwana uku yana daga kafafuwa

5. Jujjuyawar ƙafa yayin tsayawa

6. Dagawa Kafa yayin zama

7. liftaga kafa zuwa gefe akan gwiwoyina

8. liftaga ƙafa a cikin katako na gefe

9. liftaga ƙafa kwance a gefenka

10. Diagonal kafa dagawa

11. iftaga ƙafafun tsaye zuwa jiki

12. Jan kafa zuwa jiki

13. swafafun kafa a layi ɗaya da bene

14. Juyawa kafafuwan da ke kwance a gefenka

15. Juyawa daga ƙafafun kwance a gefenku tare da ƙaramar faɗi

16. Haduwa tare da daga kafa

17. Dagawar kafa a gefan kafafu

18. aga ƙafa kai tsaye a ƙafafu huɗu

19. isingaga ƙafafu cikin gada

20. Tada ƙafa yayin kwanciya akan ciki

21. Harsashi

22. Shell yana da rikitarwa

23. Shell na daga kafafuwa

Godiya ga gifs tashoshin youtube: mfit, Linda Wooldridge, Jessica Valant Pilates, Christina Carlyle, Saunar Samun Gumi, Evin Himmighoefer.

Shirin motsa jiki daga breeches

Muna ba ku shirin shirye-shiryen motsa jiki guda 3 wanda zai taimaka muku don cire ƙwanƙwasawa. Yana da kyawawa don yin bayan motsa jiki. Maimaita wadannan motsa jiki a zagaye biyu: a zagayen farko dukkannin motsa jiki ana yinsu ne a kafar dama, a zagaye na biyu akan kafarsa ta hagu. Idan an yi motsa jiki a ƙafafun biyu, to, maimaita shi a farkon da zagaye na biyu. Idan kai mai farawa ne, zaɓi ƙaramin adadin maimaitawa, a hankali yana ƙara yawansu.

Kuna iya canzawa tsakanin zaɓuɓɓuka 3 a, zaɓi zaɓi ɗaya kawai, ko da kansa don samar da shirin atisaye daga ƙauyuka. Bayan lokaci, ƙwayoyin ku za su saba da lodin, kuma ko da yawan adadin maimaitawa za su daina samar da sakamako. A wannan yanayin muna ba da shawarar fara amfani da nauyin ƙafa. Nauyin nauyi 0.5-1 kg ya isa motsa jiki don ƙafa, aƙalla a karon farko. Hakanan zaren roba zai taimaka don ƙara ɗaukar kaya.

Option 1

Option 2

Option 3

Yaya sau da yawa don yin motsa jiki don cire breeches?

Idan matsalar larura ce da kuke buƙata, zaku iya horar da wannan yankin sau 2 a mako, haɗuwa da motsa jiki da motsa jiki don sautin tsoka. Idan makasudin shine cire breeches ba shine mabuɗin ba, aikin da aka gabatar ya isa ya gudanar sau 1 a mako. Aƙalla sau ɗaya a mako ku yi motsa jiki don ɓarna, wanda kuma zai taimake ku ƙirƙirar siririn ƙafafu.

Ayyukan TOP 50 don gindi

Tabbas, horarwa yakamata ayi ta hanyar masu zuwa: Mintuna 20-30 kuna yin motsa jiki na cardio, sa'annan nan da nan ku tafi motsa jiki a kan iska don mintina 15-20. Haka kuma yana yiwuwa a horar da su a cikin madauwari: 10 minti na cardio; 10 na motsa jiki don cinyoyin ciki; 10 minti na cardio; Darasi na 10 na cinyoyi na ciki.

Bidiyo da za su taimaka wajen cire breeches

Lura cewa mun bar kyakkyawan zaɓi: 20 bidiyo da aka gama zuwa gefen cinya. Don haka koyaushe zaku iya yin atisaye mai tasiri wanda zai taimake ku tsaftace iska.

1. Anelia Skripnik: Motsa jiki daga breeches (minti 30)

2. Blogilates: Motsa jiki daga iska (minti 10)

Saurin ƙona SADDLEBAGS Slimdown! Darasi mafi Girma na Cinya!

3. Rebecca Louise: Cikin ciki da kuma gefen cinyar (minti 17)

4. FitnessBlender: Na wajen cinya (minti 20)

5. Linda Wooldridge: Na wajen cinya (minti 20)

Ga waɗanda suke so su cire breeches, ya zama dole ku tuna da muhimman abubuwa biyu waɗanda zasu taimaka muku cimmawa rashin caloric da motsa jiki na yau da kullun. Koyaya, dole ne ku tuna cewa gyaran gefen cinya maimakon aikin wahala wanda ba zai yuwu a cimma sakamako mai kyau ba yana da sauri-sauri.

Dubi kuma:

Kafa da gindi

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