Yadda ake tsaftace tarnaƙi: manyan dokoki 20 + 20 na mafi kyawun motsa jiki

Ofaya daga cikin mawuyacin halin kawar da yankuna masu matsala ana ɗaukarta a matsayin gefe ko kuma yadda ake kiransu, “idanun kugu.” Tabbas, narkarwar kitse wacce bata hango ta hanyar sutura, na iya tayar da hankalin kowa. A yau zamuyi magana game da ƙa'idodi na asali na yadda ake cire Boca a cikin gida ko a dakin motsa jiki.

Yadda za a cire Boca a cikin gida ko a dakin motsa jiki

Yadda za a cire bangarorin akwai matsala mai mahimmanci. Babu motsa jiki mai ƙarfi ba zai taimake ka ka rabu da damuwar da ke damuwa a ɓangarorin ba. Gaskiyar cewa aiki akan ƙarfafa tsokoki a cikin wannan yanayin sam sam bashi da amfani, idan ba cutarwa ba. Babban burin ku a cikin gwagwarmaya tare da madaukai a kugu ya kawar da kitsen da yake son tarawa a cikin ciki saboda abubuwan da ke jikin mace da ayyukan haihuwa. Darasi na musamman don tsaftace ɓangarorin ba zai yi aiki ba. Amma to menene abin yi? Gwada fahimta.

Abubuwan manyan abubuwa guda biyu wadanda zasu taimaka maka wajen cire bangarorin ka rabu da shafuka a kugu:

  1. Abincin abinci mai kyau
  2. Horon tazara

Mataki na farko: iko

Duk wani asarar nauyi da rage kiba a jiki koyaushe yana farawa ne da abinci. Ba horo ba, ba motsa jiki tare da abinci mai gina jiki ba. Don haka idan kuna son cire bangarorin don kawar da kunnuwa, don rage kugu da ciki, to, kuna buƙatar sake nazarin abincinku.

Nasihu guda 10 na abinci mai gina jiki:

  1. Kawar daga menu mai saurin carbohydrates wanda ke haifar da kaikayi mai yawa a cikin sikari, tsokanar ci gaba da jin yunwa da bayar da gudummawar tara tarin mai a yankin kugu. Da farko dai shine: farin burodi, kayan gari da aka yi daga farin gari, sukari, kayan zaki na masana'antu, kayan abinci, biscuits, rolls, crackers, hatsi mai zafi, fries na Faransa, kusan dukkanin menus a cikin gidajen abinci masu sauri. Banda daga cin abincin katako mai sauri - wannan doka mai sauƙi da inganci wacce zata taimaka maka cire bangarorin da rage ciki. Ana saurin ajiye carbohydrates masu saurin gaske a cikin dabaru na kwayar halitta ('yan mata galibi yankin kwankwaso da cinyoyinsu ga maza ciki).
  2. Idan saurin karaya shine mafi kyau don ragewa a cikin abincin, hadadden carbohydrates, ta bambanta, yakamata ya zama tushen abincinku. Cikakken carbohydrates ba sa haifar da karuwar sikari na jini kuma yana ba da jikewa na dogon lokaci. Idan kun taɓa jin yunwa da sha'awar ci, mai yiwuwa ku ɓace a cikin abincin ƙwayoyin carbohydrates masu haɗari. Bugu da ƙari, ƙwayoyin carbohydrates masu haɗari ba tare da haɓaka ba zai yiwu ba kuma tallafi na tsoka wanda ake bayarwa ta furotin, amma tare da haɗin kai tsaye na carbohydrates. Hadadden carbohydrates sune: hatsi, shinkafa shinkafa, taliya daga alkama durum, kayan wake, gurasar alkama, kayan lambu marasa sitaci. A kowane hali kada ku cire carbohydrates daga abincin! Ba za ku sami kuzari ba, babu kuzari na al'ada.
  3. Sannu a hankali ku haɗa cikin abincin ku lafiya abinci. Misali, maimakon kayan zaki da za a saka a cikin menu na 'ya'yan itatuwa da busasshen' ya'yan itatuwa, maimakon farar shinkafa - shinkafar launin ruwan kasa, maimakon farin burodi - alkama duka, maimakon kwakwalwan dankalin turawa - kwayoyi, maimakon nama mai mai - durƙusad, maimakon mayonnaise a matsayin sutura - yogurt ko man zaitun maimakon soyayyen abinci dafaffen ko dafa. Fara cin hatsi na hatsi, legumes (wake, lentils, chickpeas), sabo da dafaffen kayan lambu.
  4. Gwada cin abinci 5-6 sau sau a rana a ƙananan rabo. Na farko, manyan abinci ne guda uku: Karin kumallo (a cikin awa daya bayan farkawa), abincin rana (tsakiyar rana), abincin dare (Awanni 2-3 kafin lokacin bacci). Abu na biyu, abun ciye-ciye tsakanin manyan abinci yayin rana.
  5. Horar da kanku don karin kumallo na yau da kullun. Abincin karin kumallo yana farkar da jiki kuma yana haifar da ayyukan rayuwa. Kyakkyawan Abincin karin kumallo, mai wadataccen hadaddun carbohydrates, yana rage haɗarin maraice "Zagora" kuma a ƙarshe yana taimakawa rage nauyi. Kyakkyawan karin kumallo zai kasance porridge (oatmeal, buckwheat, sha'ir, sha'ir, gero), inda akan zaɓin ku zaku iya ƙara madara, 'ya'yan itace, busasshen' ya'yan itace, berries, zuma, kwayoyi.
  6. Akwai bayan 18:00 mai yiwuwa ne! Amma yana da kyawawa cewa abincin dare ya kasance awanni 2-3 kafin lokacin kwanciya. Tushen abincin ya zama furotin. Misali, cikakken abincin dare zai zama cuku gida/cuku casserole, nama/kifi tare da kayan lambu (zai fi dacewa farar fata ko farin kifi), ƙwai da kayan lambu. Rabin sa'a kafin lokacin bacci na iya sha gilashin madarar madara.
  7. Morearin shan ruwa, yana taimakawa rage yunwa da kiyaye ƙoshin lafiya. Bugu da kari, isasshen shan ruwa yana inganta yanayin fata da yanayin narkewar abinci. A matsakaita, yana da kyau a sha aƙalla lita 1.5 na ruwa mai tsabta a rana.
  8. Yanke barasa, wanda ke kiyaye ruwa da abinci yana haifar da rarrabuwa. Duk da yake asarar nauyi shine mafi kyau don guje wa ko da jan giya.
  9. Kyakkyawan abun ciye -ciye shine koren apple. Jin yunwa? Theauki koren apple, koyaushe yakamata ku kasance a hannu (jaka ko a gida akan tebur). Idan ba ku son Apple, to ba ku jin yunwa. Don haka kuna yaye kanku daga rashin amfani da kayan zaki da kayan abinci.
  10. Idan kana son rage kiba da tsaftace bangarorin, da kiyayewa da amfani har abada, sannan zaɓi tsarin wutar lantarki wanda zaka iya liƙawa duk rayuwarsa. Aikin ku ba shine neman madaidaicin abinci ba kuma canza tsarin cin abincin ku da tsarin cin abinci ku ci da kyau da daidaito. Wannan yana da mahimmanci ba kawai don asarar nauyi ba amma don lafiyar ku.

Yana da mahimmanci a karanta game da abinci:

  • 10 matakai masu sauki don cin abinci mai gina jiki
  • Duk game da karancin kalori da yadda ake bi
  • Mai sauƙi da rikitarwa carbohydrates: abin da kuke buƙatar sani
  • Me yasa kuma yadda za'a kirga adadin kuzari: jagora

Ko da tare da dacewa ta yau da kullun don rasa nauyi ba tare da ƙuntatawa abinci ba kusan ba zai yiwu ba. Yi hukunci da kanka, a lokacin motsa jiki na motsa jiki a madaidaicin gudu ka rasa adadin kuzari 300-400. Wannan shi ne farashin ɗan karamin kofi. Idan baku kula da abincinku ba, babu motsa jiki, koda a cikin saurin gudu ba zai taimaka muku wajen kawar da ɓangarorin ba.

Mataki na biyu: motsa jiki

Kuna iya tambaya: don haka, ba za ku iya horarwa ba, amma don bin abincin kawai kuma hakan zai isa a tsabtace ɓangarorin? Ee, don ragin kashi na kitsen jiki da kuma kawar da bangarorin da suka isa yin bitar abincin. Amma tare da motsa jiki na yau da kullun zaka iya isa ga manufa da sauri.

Amfanin motsa jiki don asarar nauyi:

  • samar da karin amfani da kalori
  • hanzarta metabolism
  • kona mai tsawon awanni 24 bayan motsa jiki
  • sautin tsoka da narkar jiki
  • inganta lafiyar jiki

Manyan nasihun horo guda 10 “daga bangarorin”:

  1. Hanya mafi inganci don magance yawan mai a ɓangarorin sune horo na tazara, wanda ya haɗu da motsa jiki da motsa jiki don sautin tsarin jijiyoyin jiki (cortex). Motsa jiki ya zama na yau da kullun, da kyau sau 3-4 a mako na mintina 30-45.
  2. Don kawar da tarnaƙi bashi da ma'ana kawai don sauke latsawa. Bugun motsa jiki yana yin sautin tsokoki a ƙarƙashin mai mai, amma rage tarnaƙi da ciki, ba sa ba da gudummawa. "Daga bangarorin" suna buƙatar yin horo na tazara don ƙona kitse.
  3. Idan ka je dakin motsa jiki, ban da ƙarfin horo don haɗawa a cikin tsarin shirin horonka a kan na'urar motsa jiki, keke mara motsi ko elliptical. Yi ƙoƙari kuyi horo akan hanyar tazara ta canza matsakaici da saurin gudu na darasin. Wannan zai taimaka muku don ƙona ƙarin adadin kuzari.
  4. Idan kuna halartar azuzuwan rukuni, Shirya matsala guda ɗaya zaɓi ɓangarorin farko da fara aikin motsa jiki da horo na tazara. Don ƙona mai yana da kyau a ba da fifiko ga waɗancan ayyukan da ke saurin bugun jini.
  5. Kula da motsa jiki madauri. Yana amfani da babban ɓangaren corset na tsokoki, sabili da haka, yana ɗaya daga cikin mafi lafiya ga jiki. Madauri yana taimakawa wajen kawar da rashin daidaito na tsoka, daidaita madaidaiciyar matsayinku, ƙarfafa ƙarfin zuciya da gani ƙara matse ciki da kugu. [Isharshe madaurin horo]
  6. Koyaya, babu darussan keɓewa daga ɓangarorin, wanda zai taimaka muku don kawar da mai a cikin wannan yanki. Lankwasawa, juyawa, juzu'i, katako na gefe, waɗanda ke da tasiri musamman ga ƙwayoyin tsoffin ciki, ba sa cire kitsen jiki a tarnaƙi.
  7. Hula hulba ita ce hanya mafi kyau don kawar da tarnaƙi. Twist the Hoop ya fi zama a kan gado, amma idan kana da zaɓi, zai fi kyau ka kashe wannan lokacin mai kyau a kan zuciya fiye da Hoop. Koyaya, wannan tsaka-tsakin kayan, misali: Mintuna 2, zakuyi Hoop da mintuna 2 kuna tsalle igiya ko yin wani cardio yana da inganci sosai.
  8. Kari akan haka, jiki ya rasa nauyi gaba daya kuma a kaidarsa ta musamman wacce akasari ake danganta ta da kwayoyin halitta. Don haka idan babban matsalar yankin ku - kwatangwalo, kuma ku rasa nauyi zai yi nauyi kuma nauyin da ke akwai na iya zama da farko a ajiye kitse.
  9. Gudun waje da saurin tafiya shima kyawawan zaɓuɓɓuka ne na motsa jiki wanda zai taimaka muku rasa cinya da rasa nauyi a Gaba ɗaya. Idan kuna shirin motsa jiki, aƙalla gwada don haɓaka ayyukan yau da kullun: thearin tafiya da tafiya, rage tsawon lokacin nishaɗin wucewa.
  10. Abincin abinci da horo na zuciya sune manyan hanyoyin kawar da lugs a kugu. Bayan duk wannan, idan ƙafafu, hannaye har ma da ciki, zamu iya canza atisayen ƙarfin yau da kullun, to "Gefen famfo" ba zai yiwu ba.

Yadda za a rasa nauyi kawai a cikin tarnaƙi? A gaskiya, a kowace hanya. Boca ba tsoka da kitse bane, saboda haka tasirin su daga gefen waje ba zai yuwu ba. Don haka duk abin da ya kamata ku yi shi ne rage adadin kitse na jiki ta hana abinci da motsa jiki na yau da kullun.

Waarfafa istananan (aura (10 Mins)

Tsarin motsa jiki, don cire bangarorin

Bada horo wanda zai taimaka maka cire bangarorin don rage kugu da kawar da ciki. A cikin wannan aikin an ɗauka yana canzawa motsa jiki na cardio don kara yawan bugun zuciya da yawan kalori da kuma motsa jiki don tsoka corset don inganta gani da ciki da gani. Mun nanata cewa asarar mai a cikin gida wata manufa ce ta dangi, saboda haka, wannan horon yana da alaƙa da rashi nauyi da sautin dukkan jiki.

Jimlar lokacin horo shine minti 40-45. Kuna jiran zagaye 2 na minti 20, tsakanin zagaye, huta minti 1. Kowane zagaye zai zama motsa jiki 10 wanda aka maimaita sau biyu.

Babban makircin horo:

Ana yin zagaye na gwaji bisa ga makirci:

Idan ba za ku iya horar da minti 40 ba (ko kuma ku fara ne), to raba motsa jiki zuwa rabi biyu na minti 20, watau wata rana ku yi zagayen farko, ko kuma zagaye na biyu. Abu mafi mahimmanci ga motsa jiki na motsa jiki haɗe tare da motsa jiki don haushi, saboda wannan haɗin shine hanya madaidaiciya don ƙona calories da mai. Kafin motsa jiki kana buƙatar yin motsa jiki.

Sau nawa ake yin aikin:

Dubi kuma:

Zagayen farko na atisaye

A cikin wannan zagaye zaku sami darussan 10 waɗanda aka aiwatar bisa ga makircin: aikin dakika 45, hutun dakika 15 (ci gaba) ko aikin sakan 30, sakan 30 hutu (masu farawa). Ana maimaita zagaye na gwaji a cikin da'ira biyu, tsakanin da'irar, ɗauki hutawa na mintina 1-2.

1. Tsalle hannaye da kafafu ke kiwo

Yadda ake yi: yin tsalle tare da daga ƙafafu, tsayawa tsaye tare da ƙafa tare, hannaye tare da jiki. Fara a lokaci guda kaifi motsi don ɗaga hannuwanku ta hanyar ɓangarorin sama ku yada ƙafafunsa cikin tsalle. Yi saukowa mai laushi a kan yatsun kafa, dan kadan lanƙwasa gwiwoyi.

Me ya sa: Wannan sanannen motsa jiki ne na motsa jiki, kuma ɗayan mafi inganci don rage nauyi. Motsa jiki yana inganta ci gaban tsokoki na hannu da ƙafa, yana haɓaka kuzari, yana ƙona adadin kuzari kuma yana taimakawa cire Boca cikin ƙanƙanin lokaci.

2. Twists a madauri a gwiwar hannu

Yadda ake yi: Auki katako mai kyan gani a gwiwar hannu a kan Katifa, jiki yana yin layi madaidaiciya. Fara a hankali kuma a juya juya ƙashin ƙugu, cinya, ƙoƙarin kusantar saman Mat ɗin. Matsayin gwiwar hannu bai canza ba, jiki baya SAG, ƙashin ƙugu ya tashi.

Me ya sa: Daya daga cikin mafi kyawun motsa jiki don kawar da ɓangarori. Bugu da ƙari, wannan fasalin na katako yana ƙarfafa tsokoki na baya da aka yi aiki kafadu, ƙafafu da ciki, kuma yana aiki da kyau ƙyalli Maximus.

3. Gudun A kwance

Yadda ake yi: Theauki girmamawa kwance, daidaita madaidaicin baya, kiyaye kai tare da kashin baya. Lura cewa guiwar hannu ba ta tanƙwara yayin motsa jiki, kafaɗun suna tsaye sama da tafin hannunka. Fara fara gudu a kwance: fara jan kafa ɗaya zuwa kirji, sannan na biyu. Daidaita lokacin gudu a matakin ka. Saurin da kuke yi, da karin adadin kuzari kuke ƙonawa.

Abin da: Gudanar da kai tsaye kyakkyawan ra'ayi ne don tsaftace ɓangarorin. Motsa jiki yana ƙona calories da sauri, kuma tare da shi yana da nauyi. Muna aiki tare da tsarin murdede, ana samarda daskararren abu ta tsayayyiyar hanya mai karfi a latsa. Bugu da ƙari, yana ƙarfafa tsarin zuciya da gabaɗaya ɗumama tsokoki.

4. Halitta tare da daga kafa

Yadda ake yi: Tsaya kai tsaye tare da kafa kafada nisa baya. Hannu ya daga. Hakanan a kusurwar digiri 90, ɗaga farko dama da kafa na hagu, yayin bincika jiki da hannaye biyu suna ƙoƙarin taɓa yatsun kafa.

Me ya sa: Wannan aikin yana iya bugun tsokoki na ciki da na baya, ya inganta tsarin zuciya da jijiyoyin jini, ya karfafa cinyoyi da gindi. Motsa jiki mai sauƙi, amma mai fa'ida zai taimaka wajen cire tarnaƙi da rawanin mai a ƙasan ciki.

5. Gudun tare da Shin zahlest

Yadda ake yi: wannan aikin shine kawar da bangarorin da ke gudana mai wahala solistami shins. Don aiwatar da motsa jiki kana buƙatar gudu a wuri kuma ka yi ƙoƙarin kusan taɓa diddige zuwa gindi. Yi motsi na hannu iri daya, ya kamata su motsa tare da jiki tare da aiki tare da kafafu. Hone motsi da hanzarta.

Me ya sa: Gudun wuri zai iya zama cikin sauƙi a cikin kowane motsa jiki don kawar da ɓangarorin ko wasu yankuna na matsala. Wannan shi ne cikakken motsa jiki ga waɗanda suke son daidaita inci da sauri a kugu da kwatangwalo. Gabaɗaya, motsawar ƙasa don haɓaka aikin jijiyoyin jini da tsarin numfashi.

6. Twist zuwa side plank

Yadda ake yi: Rabauki Matan tabarma kuma ɗauka abubuwan gefen, ginshiƙi yana aiki azaman goshin goshi da gefen ƙafa. Hannun na biyu ana ba da shawara don kwanciya a yankin kugu. Fara curl: kafa a hankali ya ɗaga ya ja zuwa kirjin ka. Ara ciki, don haka babban nauyin ya faɗi a kan ainihin, ba makamai da kafaɗu ba.

Me ya sa: Babban Motsa jiki mai aiki da jijiyoyin ciki, ƙafafu da kafaɗu. Wannan hanyar ba wai kawai kawar da tarnaƙi ba ne, amma kuma don cimma kyakkyawar latsawa. Domin yayin motsi don yin aiki da tsokoki na baya, shi ma yana ƙarfafa mahimmin, ana bayar da shi ne ta hanyar biyan kuɗi a kan tsarin musculoskeletal.

7. Tsalle sumo tare da hannayen kiwo

Yadda ake yi: Tsaya kai tsaye tare da ƙafa tare. Iseaga hannuwanku sama sama da kai da tafin hannu tare. Fara tsalle zuwa cikin sumo squat, yana shimfiɗa hannayensa ta ɓangarorin. Legafafu a cikin wurin tsattsauran wuri, ƙafa da gwiwoyi suna kallon waje. A ƙasan yatsun sun taɓa bene.

Abin da: Wannan motsa jiki mai mahimmanci zai taimaka wajen ƙarfafa tsokoki na duka jiki (ƙafafu, ciki da hannaye), rage nauyi a tarnaƙi da ƙona calories. Bugu da kari, lodi zai samu gindi da cinyoyin ciki.

8. Zama-UPS tare da taɓa yatsa

Yadda ake yi: Kwanciya a kan tabarma, ƙafafu suna kusa da juna, hannaye dabam ga tarnaƙi, ƙananan baya an matse su a ƙasa. Lokaci guda ka daga babbarka ta baya daga bene ka daga kafarka ta dama da ta hagu sama. Zai bincika kuma yayi ƙoƙarin taɓa hannuwanku zuwa ƙafa. Yi kusanci a gefe ɗaya.

Me ya sa: Wannan aikin yana aiki duk tsokoki na ciki kuma yana ba da ƙarfi ga tsokoki na ciki, yana taimakawa kawar da tarnaƙi da ƙirƙirar kugu mai kyau. Haɗa tare da motsa jiki na motsa jiki yana da matukar tasiri ga ciwon ciki.

9. Gwiwoyi har zuwa kirji

Yadda ake yi: An faɗaɗa gangar jikin zuwa dama. Footafar hagu ya ja zuwa gefe a kusurwa digiri 30 dangane da dama. Iseaga hannunka sama ka hada hannayenka waje guda. Fara jan kafar da aka lankwasa zuwa kirjin ka yayin runtse hannayen da aka ninka ka taba gwiwarsa.

Me ya sa: Lokacin da kake yin motsa jiki don yin aiki da tsokoki na ciki da kwatangwalo. Wannan babban motsa jiki ne don ci gaban latsawa da kuma tsoffin tsokoki na ɓangarorin kuma kawar da “ceton” da'irar a kugu.

10. Hannun hannaye a cikin rabin squat

Yadda ake yi: Dauki matsayi rabin squat. Tanƙwara hannunka a gwiwar hannu, tafin hannu sama don fuskantar matakin kuma tura tsakanin goshin. Fara yada ƙafafunsa tare da ɗan tsalle. Lokaci guda tare da tsalle tsalle gwiwar hannu zuwa bangarorin, aiki tare da motsin sassan gabar jiki.

Me ya sa: Motsa jiki yana da tasiri mai rikitarwa akan dukkan ƙungiyoyin tsokoki: aiki kafadu, kirji, cibiya, glutes, cinyoyi. Horarwa na yau da kullun a cikin tazarar tazara zai taimaka muku don samun cikakke da datsa adadi ba tare da yankunan matsala ba.

Motsa jiki №6, №8 da №9 a zagayen farko suna gefen dama, a zagaye na biyu a gefen hagu. Zaɓi, zaku iya yin waɗannan atisayen a dama da hagu ta hanya biyu a jere (a zagaye ɗaya), amma zai ƙara tsayin lokacin horo.

Zagaye na biyu na atisayen

A wannan zagayen kuma zaku sami darussan 10 waɗanda aka gudanar bisa ga makirci: aikin dakika 45, sakan 15 hutawa (na ci gaba) ko sakan 30 na aiki, sakan 30 hutu (masu farawa). Ana maimaita zagaye na gwaji a cikin da'ira biyu, tsakanin da'irar, ɗauki hutawa na mintina 1-2.

TOP 50 masu horarwa akan YouTube: zaɓin mu

1. Gudu tare da daga gwiwa mai karfi

Yadda ake yi: Tsaya madaidaiciya, fara gudu a wuri tare da ɗaga gwiwa mai ƙarfi. Yi ƙoƙari don yin motsa jiki don gwiwoyinka ya tashi zuwa kusurwa na digiri 90 zuwa jiki. Kuna buƙatar taimaka wa kanku da hannaye, jujjuya hannu tare da jiki yana faruwa a lokaci tare da motsin ƙafafu.

Me ya sa: Gudun babbar dama ce don tsaftace tarnaƙi a gida. Wannan bugun yana ƙone adadin kuzari da yawa, da sauri yana ɗaga bugun zuciya kuma yana taimakawa kawar da kitse a yankin ciki. High tashi gwiwoyinsa suna ba da fifiko ga cor.

2. Falo tare da juyawar jiki

Yadda ake yi: Tsaya kai tsaye tare da kafa kafada nisa baya. A matakin kafada, rufe hannayenka don gwiwar gwiwar dama ta shafi hannun hagu da gwiwar gwiwar hagu da dama. Fara fara sauya huhun dama dama da hagu. A kasan aikin motsa jiki yana juya jiki. Idan kuna tafiya da ƙafarku ta dama, sa'annan ku juya jikinku kuma na dama, idan kuna tafiya a ƙafafun hagu - juya zuwa hagu.

Me ya sa: Huhu tare da juyawa yana taimakawa wajen aiki tsokoki, lilo da latsawa da kuma tsokoki na ciki. Loadarin kaya yana kan tsarin musculoskeletal da ƙafa.

3. Mai hawan dutse tare da juyawa

Yadda ake yi: Ptauki matsayi na katako a kan hannaye, tallafi na hannu da ƙafa, hannaye suna kai tsaye ƙarƙashin ƙafa. Forwardaura ƙafarka ta dama zuwa gwiwar hannunka ta dama ka aiwatar da santsi zuwa gwiwar hannu ta hagu. Sannan juya baya baya zuwa matsayin farawa. Yi ƙoƙarin motsawa don jiki ya kasance mai ƙarfi, kar a ɗaga ƙashin ƙugu sama. Yi kusanci a gefe ɗaya.

Me ya sa: Aikin motsa jiki cikakke ne bayyananna, tunda babban nauyin ya sauka akan ciki da kugu. Hakanan muna aiki akan tsokoki na baya, kafadu da ƙafafu.

4. Jirgin sama

Yadda ake yi: Tsaya kai tsaye tare da lankwasa hannaye a gwiwar hannu kamar yadda kake gudu. Fara farawa a wuri, canza kafafu a madadin: da farko ƙafafun dama yana gaba, sannan hagu. Sauka ƙasa a hankali a kan yatsun kafa. Kada ku ɗaga ƙafafu da nisa sosai, matsakaita na amplitude.

Me ya sa: Ofaya daga cikin mafi kyawun motsa jiki don asarar nauyi. Yana ƙone adadin kuzari a cikin Gaba ɗaya, kuma yana cire ƙarin inci a cikin wuraren matsala. Babban bugun karatun tazarar mu zai taimaka muku da sauri kawar da bangarorin.

5. Gyaran kafa a gefe

Yadda ake yi: Tsaya tare da gwiwoyin dama a kan Mat a matsayin sauƙaƙe gefen gefe. A matsayin amfani da tallafi, hannun damanta ya kamata ya zauna a ƙasa. Legafa na hagu a tsaye kuma taɓa ƙasa da ƙafa. Fara ɗaga ƙafarsa sama da kugu, riƙe na biyu a saman kuma komawa matsayin farawa. Yi ƙoƙarin motsa ƙafata a cikin jirgi ɗaya saboda ba lallai ba ne don cika jiki gaba. Ana aiwatar da dukkan hanyoyin a gefe ɗaya.

Me ya sa: Motsa jiki yana taimakawa saurin cire bangarorin, yana aiki da jijiyoyin ciki da kwatangwalo. Rashin tasiri ne kuma mai sauƙin aiwatarwa. A ƙarƙashin gwiwa sa matashin kai don kwanciyar hankali na haɗin gwiwa.

6. Burfi

Yadda ake yi: Auki tsaye domin ƙafafunsa na tsaye kafada faɗuwa baya. Hannaye suna ja sama, sannan tsalle sama. To, da sauri sanya hannayenku a ƙasa ku tsalle cikin sandar a madaidaiciyar hannu, ƙafafu bisa ga ƙafa. Na madauri sake sake tsallewa zuwa matsayin farawa kuma tsalle sama lokacin daidaitawa.

Abin da: Burpee - ɗayan mafi kyawun aikin motsa jiki ga duka jiki, wanda rikitarwa ke aiki duk ƙungiyoyin tsoka. Koda wasu maimaitawa na wannan aikin sun isa su inganta ingantaccen aikin gaba daya.

7. Karkacewa

Yadda ake yi: Zauna a kan Mat, gwiwoyi sun durƙusa a kusurwar digiri 90. Jikin ya kasance ya ɗaga, hannaye a rufe akan ƙirjin. Fara durƙusad da jikin baya, yayin yin juyi, jikin babba da farko zuwa dama sannan hagu. Gwada gwiwar hannu don taɓa bene. Kafafu ya kamata su tsaya.

Me ya sa: Wannan aikin motsa jiki yana da kyau. Ya dace da waɗanda suke so su sami cikakkiyar siffar a kugu da kuma cikin ɗan gajeren lokaci don cire ɓangarorin.

8. Tada ƙafa a madauri

Yadda ake yi: Auki katako a kan Tabon: hannayenku su zama madaidaiciya, ƙafafu tare, sa ido a kan tabarmar. Dogayen safa a ƙasa, sannan kuma kaɗa su sosai zuwa gefe, ya kamata wani irin tsalle ne yana ɗaga ƙafafu. Kada ku yi tsalle ta hanyar inji, gwada amfani da tsokoki na ciki don nauyin wannan latsawar. Koyaushe ka tabbatar cewa kafadu sun kasance kai tsaye sama da tafin hannunka.

Me ya sa: Ofayan mafi kyawun motsa jiki daga ɓangarorin. Isingaga ƙafafu a cikin madauri yana yin aiki da tsokoki na ciki da kuma danna tsokoki da suka shiga cikin kwatangwalo. Hakanan yana taimakawa wajen hanzarta bugun zuciya da ƙona calories.

9. Tsugunnawa + babban ƙafa

Yadda ake yi: Dauki matsayin squat. Hannun da aka taru a cikin gidan sarauta a gaban kirji. Fara fara dagawa, tare da kafa daya a rataye a gefe (don yin gefe-Mach), na biyu kawai ya mike, hannayensu a hade a kirji don daidaitawa. Yi squats tare da juyawa zuwa gefe ɗaya cikin saurin tafiya.

Me ya sa: Kamar kowane nau'i na jujjuyawar, wannan aikin yana taimakawa cire bangarorin. Ana nufin duka yanayin jiki, musamman a cikin ciki da kugu, cinyoyi da gindi.

10. Tsallake zuwa matsattsun tsugunno

Yadda ake yi: tsaya kunkuntar rabin squat. Hannaye suna jan jiki, suna ƙoƙarin zuwa idon sawun. Kaifi tsalle sama, tare da ɗaga hannayenka zuwa tarnaƙi kuma sama da kanka. Pushedafafu kafafu suna haɗuwa daidai da hannu.

Abin da: Tsallaka zuwa matsattsun wurin tsuguno na taimakawa wajen haɓaka tsokokin ciki da cinyoyi. Kyakkyawan motsa jiki ne na motsa jiki wanda ke girmama hoton kuma yana sa jiki yayi sauti.

Motsa jiki №3, №5 da №9 a zagayen farko suna gefen dama, a zagaye na biyu a gefen hagu. Zaɓi, zaku iya yin waɗannan atisayen a dama da hagu ta hanya biyu a jere (a zagaye ɗaya), amma zai ƙara tsayin lokacin horo.

Mai ƙidayar lokaci (30 tak. Aiki / 30 sec. Hutawa):

Mai ƙidayar lokaci (45 tak. Aiki / 15 sec. Hutawa):

Dubi kuma:

Don asarar nauyi, Ciki, Horon tazara

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