Yawancin mata, har ma da masu kula da siffar su, ba dade ko ba dade suna fuskantar irin wannan matsala kamar kitsen ciki. Amma muna tabbatar muku cewa karamin ciki abu ne na al'ada kwata-kwata, domin har zuwa wani lokaci yana kare gabobin mu na ciki da kuma shirya mace don zama uwa. Idan waɗannan abubuwan ba su gamsar da ku ba, muna ba ku shawarar ku yi amfani da sanannun darasi takwas waɗanda aka ƙirƙira don yaƙar ƙwayoyin kitse masu yawa a cikin ciki.
Wannan saitin motsa jiki an yi niyya ne ga matan da ba su da kumburin mata, raunuka da kima na jiki.
Wani muhimmin mahimmanci na waɗannan darussan shine cewa suna ba ku damar amfani da ba kawai tsokoki na ciki ba, har ma da makamai, baya da kafafu. Godiya ga wannan, kuna ƙona calories masu yawa. Shahararriyar "takwas" tana haɗuwa da duka iko da nauyin aerobic. Har ila yau, tana iya kunna ba kawai manyan latsawa ba, kamar yadda wasu suke yi, amma har ma na ƙasa, wanda zai fi tasiri.
A cikin dukan horon horo, yi ƙoƙari ku bi babban motsa jiki: yin numfashi mai zurfi, ja cikin ciki kamar yadda zai yiwu, kamar dai kuna ƙoƙarin taɓa baya tare da ciki. Irin wannan dumi-dumi yana ba ku damar amfani da ƙananan latsawa. Hakanan, akan hanyar zuwa cikakke abs, kar a manta game da tsalle-tsalle, suna kuma ba ku damar rasa adadin adadin kuzari.
Kafin fara aikin motsa jiki, kar a manta da dumama jiki duka, wannan zai ba ku damar dumi kuma ku guje wa kowane irin raunin da ya faru. Don yin wannan, zai zama isa sosai don tsalle kan igiya ko karkatar da hoop na ƴan mintuna kaɗan. Kuna buƙatar yin waɗannan motsa jiki ba fiye da sau 3 a mako ba. Kar ka manta da ɗaukar 'yan mintoci kaɗan na jinkiri bayan kowane motsa jiki na "XNUMX" don kauce wa nauyin jiki.
Motsa jiki 1. Squats.
Tsaya tsaye tare da faɗin kafada da ƙafafu. Ja cikin cikin ku ta amfani da tsokoki na ƙananan ciki kuma kuyi ƙoƙarin ɗaga gwiwa na dama zuwa cikin ku. Yanzu kuna buƙatar yin squats 15 akan ƙafar hagu, sannan ku canza ƙafafu kuma kuyi motsa jiki iri ɗaya akan ƙafar dama.
Motsa jiki 2. Pendulum.
Tashi tsaye tare da hannunka akan bel ɗinka. Yanzu gwada zane a cikin ciki kuma lanƙwasa ƙananan haƙarƙarin ku dan kadan zuwa kugu. A cikin wannan matsayi, canja wurin nauyin ku zuwa ƙafar dama, kuma ku shimfiɗa hagu zuwa gefe. Tare da taimakon tsalle, canza ƙafafu sau da yawa, yin wannan aikin ba fiye da minti 2 ba.
Motsa jiki 3. Juyawa.
Sanya ƙafafunku nisan kafada baya. Ja cikin ciki, tanƙwara a cikin squat har sai kun isa daidai tsakanin hips da ƙasa, yanzu karkatar da jikinka duka. Miƙa hannun dama naka zuwa ƙafar hagu, yayin da kake murɗawa da ƙara matsawa. Ga kowace kafa, kuna buƙatar yin motsa jiki 15.
Motsa jiki 4. Hannu zuwa ƙafa.
Miƙe sama, ɗaga ƙafar hagunka, mayar da ita. Mika hannun dama zuwa sama, gwada kai gwiwar gwiwarka zuwa gwiwa. Wannan ya kamata a yi da sauri da sauri, motsa jiki 60 ga kowace kafa.
Darasi 5. Yin tsalle.
Matsayin farawa yayi kama da na baya. Muna yin tsalle-tsalle daga wannan kafa zuwa wancan, yayin da muke takura tsokoki na ƙananan latsawa. Muna yin motsa jiki na minti 2, saurin azuzuwan na mutum ne.
Motsa jiki 6. Mill.
Sanya duk nauyin ku akan kafar hagu. Sa'an nan kuma lanƙwasa kafar dama kuma kawo gwiwa har zuwa kugu. Lanƙwasa kaɗan, miƙa hannun dama sama da hagu na ƙasa. Tsawon daƙiƙa 30, canza hannaye, karkatar da jikin gaba ɗaya kuma kawo hannun hagu sama, yayin da kuke kan ƙafa ɗaya, kuna kwaikwayon motsin niƙa. Canja ƙafafu kuma sake yin wannan motsa jiki.
Motsa jiki 7. Squat-tsalle.
Daga wurin farawa "ƙafafun kafada-nisa baya" zauna, tsalle sama, kawai don kada kafafu su canza matsayi "fada-nisa baya".
Motsa jiki 8. Tsaya akan ƙafa ɗaya.
Tsaya tsaye, canza duk nauyin ku zuwa ƙafa ɗaya, yayin da kuke ja cikin ciki kamar yadda zai yiwu. A cikin matsayi na "madaidaici", lanƙwasa gaba don yatsa ya kasance a matakin tsakiyar ƙananan ƙafa. Kuna buƙatar yin motsa jiki 15 ga kowace ƙafa.
Don daidaita cikin ku, kuna buƙatar yin waɗannan motsa jiki akai-akai, amma kar ku manta game da abinci mai kyau. Menu ɗin ku yakamata ya kasance mai yawa a cikin fiber, furotin, bitamin, da mai mara nauyi. Hakanan keɓance zaɓuɓɓuka tare da nauyin jiki. Idan kun tsaya ga duk waɗannan shawarwari, muna da tabbacin cewa za ku iya zama masu ƙarfin gwiwa don samun sakamako mai kyau. Kuma ku tuna cewa babu wani nau'i na motsa jiki wanda zai taimaka wajen kawar da kitsen kawai a cikin ciki, duk hanyoyin suna aiki gaba daya a jikin duka.