Matakan-mataki-mataki kan yadda za'a cire ciki da ciki a gida

Wataƙila mafi mahimmanci ga mutane da yawa shine tambayar yadda ake cire kitsen ciki. A yau za mu yi ƙoƙari mu amsa cikakkiyar amsa wannan tambayar mai ƙonawa kuma mu ba ku umarnin mataki-mataki game da yadda ake gina latsawa a gida.

Babban mahimman abubuwa 4 waɗanda zasu taimaka maka da sauri cire mai mai

1. Motsa jiki na Cardio

Ayyukan motsa jiki suna taimakawa ƙona kitse mai yawa da haɓaka metabolism. Wannan saboda yayin motsa jiki na motsa jiki yana saurin bugun zuciyar ka da hanzarta zagawar jini. Saboda haka, haka ne motsa jiki na motsa jiki na yau da kullun yana taimakawa wajen kawar da kitse mai cikikuma a ko'ina cikin jiki. Kuna iya lilo da latsawa ba tare da cimma nasara ba, idan kun guji motsa jiki. Don haka, yadda ake gina latsawa a gida? Don farawa, yi wasu motsa jiki na cardio.

2. Motsa jiki domin dukkan jiki

Yana da mahimmanci a lura cewa asarar nauyi na gida ba zai yiwu ba. Ba shi yiwuwa a cire ciki / kwatangwalo / flanks / breeches, da sauransu. yana rage nauyin dukkan jiki gaba daya, ba sassan jikinsa ba, don haka dole ne ku horar da dukkan jiki. Musclesarin tsokoki daban-daban da kuke amfani dasu lokacin horo, mafi nasara ga horo. Bugu da ƙari, ƙwayoyin ciki suna aiki kuma lokacin da kuke motsa jiki don hannu, ƙafa da baya. Idan kana son yin hanzarin buga latsawa - horar da dukkan jiki.

3. Babban motsa jiki

Don yin famfo sama da yin kwabaye, kuna buƙatar yin aiki da tsokoki na ciki. Don haka game da darussan kuma kar ku manta. A matakin kwayar halittar 'yan mata don yin jigilar' yan jarida har sai cubes sun fi maza wuya, amma don yin bel mai kyau a ƙarƙashin ƙarfin kowannensu. Wasan motsa jiki ya zama dole kuma yana da mahimmanci, amma ba lallai ba ne a magance kawai tare da su. Ba shi da inganci kawai. Bayan haka, koda ba tare da su ba zaku iya samun kyakkyawan labaru, karanta shawarar: dalilai 5 masu kyau da yasa BA KAMATA kunna latsawa ba.

4. Food

Koyaya, koda motsa jiki na yau da kullun bazai zama mara amfani ba idan kuna cinye adadin kuzari a rana fiye da yadda kuke cinyewa. Duk abin da aka ci sama da al'ada an jinkirta shi, mutumin da ke wuraren matsala kamar mai ƙiba. Yadda ake gina latsawa da sanya shi lebur, idan saman tsoka mai jiki? Gina jiki shine kashi 70% na nasara a cikin tambayar ta yadda ake cire kitse mai ciki.

Umurnin-mataki-mataki kan yadda za'a gina latsawa a gida:

1. Fara fara kirga adadin kuzari kuma shirya menu na yau da kullun. Yadda ake fara kirga adadin kuzari, mun riga munyi cikakken bayani. Wannan yakamata ayi aƙalla makonni 6-8 har sai kun saba da sabon abincin.

2. Manta yajin yunwa, kwanakin azumi da mono (buckwheat, Apple, da sauransu). Kada ku rage cin abincin caloric ƙasa da mizaninku! Za ku rage saurin metabolism, kuma sakamakon ba zai cimma ba.

3. Yiwa kanka tsarin motsa jiki na watan bisa ga sharuɗɗa masu zuwa:

• Ya kamata ku yi 2 motsa jiki na motsa jiki a mako, ba kasa ba. Duba: Motsa jiki a gida
• Juya zuwa shirin motsa jiki 2 motsa jiki a latsa. Duba: Manyan ayyuka 50 na tsokoki na ciki
• 1-2 sau yi motsa jiki don duka jiki. Duba: ƙarfin horo tare da dumbbells

Idan kun je gidan motsa jiki ko rukunin rukuni, ku bi ƙa'idodi iri ɗaya na rarraba kayan.

Wannan ita ce hanya mafi kyau ta yadda ake yin famfo da tsaftace ciki. Duk abubuwan 4, wanda muka rubuta a sama, suna aiki tare kuma suna dacewa da juna. Idan kana son sakamako mai kyau da inganci, bai kamata kayi sakaci dayansu ba. Actionauki aiki yanzu: sanya abincinku na kwana biyu masu zuwa kuma kuyi shirin motsa jiki har sati ɗaya. Mafi mahimmanci, kada ku ji tsoron farawa!

Tambayoyi da amsoshi game da yadda zakuɗa 'yan jarida da tsabtace ciki

1. Yaya ake cire kitsen ciki, idan bana son motsa jiki? Shin abincin zai kasance a cikin al'amarina?

Dogaro da abin da kuke nufi da kalmar abinci. Idan kuna nufin daban-daban na yunwa da na ɗorewa, mu, ba shakka, ba da shawara. Shawara ka tsaya wadataccen wadata a cikin tsayayyen shan makamashi. Wannan zai taimaka muku rage nauyi da cire mai mai. Na tsawon lokaci da yaya - ya dogara da jikin ku. Kawai kada ku hanzarta shi, rage yawan abincin da ƙari.

Motsa jiki zai taimake ka rasa nauyi da sauri. Kari akan haka, zaku rabu da dandruff kuma zai sa jikinku ya zama na roba. Ba tare da motsa jiki ba don yin cubes kusan ba zai yiwu ba. Idan baka son yi, kalli shirye-shiryen mikewa, misali, Balance na Jiki. Zasu taimaka don kawo tsokoki cikin sauti.

2. Ina yin horo na mintina goma a kullun don latsawa. Zai taimake ni in gina aikin jarida?

Kuna gina tsokoki, amma ba aiki don rage mai ba, kuma a zahiri shine babban cikas akan hanyar zuwa cubes 6. Ba za ku iya rasa nauyi a cikin ciki ba, kawai kuna yin crunches. Domin cire kitse mai ciki, kuna buƙatar cikakkiyar hanya, wanda muka rubuta a sama.

3. Abokina ya girgiza 'yan jarida a kullun ba ya yin komai, kuma tsawon wata guda ya yi cikakkiyar ciki. Duk da haka, wannan hanyar tana aiki?

Wannan hanya tana aiki ne kawai don wasu ƙwayoyin halitta. Wataƙila don budurwar cikin ku gabaɗaya ba yanki ne mai matsala ba. Ko kuma jikin yana da karfin amsa koda akan karamin motsa jiki ne wanda zaka iya fitar da manema labarai kawai da murzawa. Wannan shari'ar ba sabon abu bane. Ba lallai ba ne a bi hanyar mafi ƙarancin juriya, don haka kawai kuna saurin jin kunya cikin sakamakon.

Yana da mahimmanci a fahimci cewa muhimmiyar rawa a cikin samuwar siffofi ana yin ta ta hanyar halittar jini. Wadansu suna cin komai, basa yin dacewa kuma suna da cikakkiyar jiki. Sauran ba tare da wasanni da abinci ba nan da nan suna samun nauyi. Wasu ba za su iya rasa nauyi a kwatangwalo ba, kuma na hudu ban fahimci yadda ake cire kitse a ciki ba. Wannan ZDofRehoboam, idan wani ya taimaka yau da kullun karkatar da minti 10 a rana, amma har yanzu waɗannan mutanen 'yan tsiraru ne.

4. Ina yin sau 5-6 a sati, amma ba a bin abincin. Wannan na iya zama dalilin da yasa bana rasa kiba?

I mana. Tunanin yau da kullun na 2200 kcal (ɗauki kimanin lambobi). Tare da wannan abincin ba zaku rasa nauyi ba ko don samun lafiya. Misali, ba kwa bin abinci kuna cin 3000 kcal a rana. Sa'a daya na dacewa zaku ƙone adadin kuzari 400-500. Wannan yana nufin cewa rararku zata kasance kusan adadin kuzari 300 kowace rana wanda yake kusan 15% sama da al'ada. Kuma kowace rana, wannan "rarar" ana rarrabawa a jikinka kamar mai. Don haka yi tunani game da rawar abinci mai gina jiki a cikin samuwar jiki har ma da ayyukan yau da kullun.

Don haka, yanzu kuna da jagora mai sauri yadda za ku gina latsawa a gida. Ya rage kawai in ja kaina tare sannan ka fara aiki a jikinka domin tsabtace ciki a mafi karancin lokaci.

Tabbatar karanta labarin: Yadda za a cire kitsen ciki: dokoki na yau da kullun, nasihu, fasali da motsa jiki