Manyan-50 motsa jiki don tsokoki na ciki: rage nauyi da ƙara matsin lamba

Mafarki don rasa nauyi a cikin ciki don kawar da tarnaƙi kuma rage kugu? Fara fara motsa jiki don kwanciyar ciki a gida yau! Na ciki kuna buƙatar ƙananan kayan aiki da ɗan ƙarami a cikin ɗakin.

Muna ba ku zaɓi na kyawawan motsa jiki don tsokoki na ciki, wanda tabbas zai taimaka maka matse abs da kuma rasa mai yankin kugu.

Darasi don ciki: abin da kuke buƙatar sani

Kafin ci gaba zuwa zaɓi na motsa jiki don ciki a gida, yana da kyau a ambata cewa asarar nauyi yana faruwa ne kawai lokacin da kuka sha abinci Kadanfiye da jiki yana iya ciyarwa akan kuzari (ma'ana, ku ci a cikin rashi na caloric). Idan baku kiyaye takunkumin abinci ba, to kitsen jiki ba zai ragu ba koda tare da motsa jiki na yau da kullun don ƙwayoyin ciki.

Sabili da haka don asarar nauyi mai tasiri a yankin ciki suna da mahimmanci abubuwa uku:

• Rashin adadin kuzari da abinci mai kyau
• Motsa jiki don sautin tsokoki na ciki
• Motsa jiki na Cardio don ƙona kitse

DUK GAME DA JIMA'I: ta ina za a fara

Dokokin motsa jiki don ciki a gida:

1. Idan kanaso samun ciki kwance cikin kankanin lokaci, motsa jiki yakamata ya hada motsa jiki don ƙona mai da kuma motsa jiki don sautin tsokoki na ciki. Sabili da haka, shirin motsa jiki don ciki mai ciki ana iya kasu kashi biyu: Aikin motsa jiki (minti 15-20) da atisaye na duka murfin murus (minti 15-20). Kashi na biyu ya hada da motsa jiki don ciki a bayanta, yana tsaye a mashaya - yadda kuka ga dama. Zai fi dacewa, shirin motsa jiki ya kasance mafi bambancin.
2. Jimlar lokacin irin wannan hadadden motsa jiki na ciki shine minti 30-40, kuna buƙatar magance sau 2-3 a mako. Tabbas, zaku iya horarwa fiye ko ƙasa sau da yawa ya dogara da burin ku da wuraren matsalar ku.
3. Kafin motsa jiki na ciki yana da kyau a yi motsa jiki, bayan motsa jiki shine a yi mikewa.
4. Idan kana so ka rasa nauyi a cikin ciki da sauri, zai fi kyau koyaushe ka mai da hankali kan wasan motsa jiki. Yana da tasiri koyaushe don ƙona mai fiye da na abdominals. Tabbatar duba motsa jiki na motsa jiki na shirye don asarar nauyi.
5. Don ƙarin ƙona kitse mai ciki, yana da kyawawa don haɓaka ayyukan yau da kullun: yawaita tafiya, yin tafiye-tafiye na yau da kullun, rashin amfani da zirga-zirga zaɓi abubuwan nishaɗi masu aiki yayin ƙarshen mako. Shahararrun na'urori na zamani waɗanda ke bin diddigin ayyuka a rana zasu iya zama mai taimako mai kyau a wannan yanayin. Misali, munduwa mai dacewa.
6. Don wasu motsa jiki akan tsokoki na ciki zaka iya buƙatar dumbbell. Lokacin da ka maye gurbin kwalaben roba da ruwa ko yashi. Daga cikin kayan motsa jiki masu amfani don rage nauyi a cikin ciki kuma bayanin kula akan ƙwallon ƙwallon ƙafa da nauyi.
7. Sabanin yarda da imani, horo a cikin fina-finan abinci ba zai taimaka muku don rage nauyi da sauri a cikin yankin ciki ba. Hakanan wannan aikin yana ba da nauyi a kan zuciya, saboda haka rage fim ɗin mai mai ba shi da tasiri ko kaɗan.

YADDA AKA RAGE NAUYI DAN CUTAR DA CIKI

Idan kanaso kayi aiki sama da tsokar ciki, amma kuma akan dukkan jiki baki daya, to da fatan zaka ga sauran tarin kwasakwasan da muke dasu:

• Manyan ayyuka 50 mafi inganci don ƙafa a gida
• Manyan darasi 50 mafi inganci don gindi a gida
• Manyan ayyuka 20 a gida domin mata

Shirya motsa jiki don kwanciya ciki

Motsa jiki zaɓi ne na gabatarwa a ƙasa. Za a iya yin wasu motsa jiki, sake tsara su ko ƙara sababbi.

• Motsa jiki na Cardio (15-20 mintuna): 5 motsa jiki a cikin da'irar 30 seconds aiki - 30 seconds huta or 45 seconds aiki - 15 seconds huta, maimaita motsa jiki a zagaye 3, tsakanin zagaye 1-2 na hutawa.
• Darasi na tsaye + atisaye a baya (10-12 mintuna): 8-10 motsa jiki bisa ga makirci 40 seconds aiki - 20 seconds huta or 50 seconds aiki - 10 seconds huta. Bayan kowane motsa jiki na hudu ko na biyar, zaka iya yin ɗan hutu.
• Madauri + motsa jiki kwance a kan ciki (10-12 mintuna): 8-10 motsa jiki bisa ga makirci 40 seconds aiki - 20 seconds huta or 50 seconds aiki - 10 seconds huta. Bayan kowane motsa jiki na hudu ko na biyar, zaka iya yin ɗan hutu.

Ayyukan motsa jiki na ciki

Ayyukan motsa jiki na ciki zai taimaka muku ƙona karin adadin kuzari, hanzarta saurin kuzari da fara aiwatar da asarar mai da kuma ƙarfafa tsokoki na ciki. Ayyukan motsa jiki sune mafi kyawun aiki a cikin yanayin tazara, misali, sakan 30 na aiki mai tsanani + 30 sakan hutawa (ko TABATA), zai taimaka wajen horarwa sosai da inganci.

Idan kana da contraindications na kiwon lafiya, kawai yi darussan ba tare da tsalle da gudu, yayin ƙoƙarin kiyaye wani babban gudun. Misali, maimakon atisaye “Takamaiman gudu” kawai janye gwiwoyinku zuwa kirjin ku a cikin matsayi. Abu mafi mahimmanci a cikin motsa jiki na motsa jiki shine kiyaye bugun jini a cikin yankin gyrosigma, ba don aiwatar da motsa jiki na tasiri ba.

1. Gudu tare da daga gwiwa mai karfi

2. Dambe

3. Tsalle hannaye da kafafu ke kiwo

4. Tafiya a mashaya

5. Gudun A kwance

6. Kaguwa

7. kneesaga gwiwoyi zuwa kirji

8. Burpee (ana iya yin shi ba tare da tura-UPS ba)

9. Yin tsalle a cikin madauri ta hanyar ɗaga ƙafa

10. Tsalle a cikin mashaya

Motsa jiki don tsokoki na ciki akan baya

Motsa jiki da aka fi amfani da ita don motsa jiki shine motsa jiki da ke kwance a bayanku - zaɓuɓɓukan sune sit-UPS, ɗaga kafa, jan gwiwoyinsa zuwa kirjinsa da sauransu. ciki (madaidaiciya kuma mai kaushi), wanda ke nufin sanya cikinka ya daidaita kuma ya dace. Yayin atisayen a bayan baya, ya kamata a tsoma ciki tare da danna baya a ƙasa. Ba za ku iya baka baya ba, yaga ƙananan baya daga ƙasa kuma kuyi motsi, in ba haka ba akwai haɗarin rauni. Yi ƙoƙarin jawo cibiya zuwa kashin baya kuma don yin atisayen a hankali da tunani.

Har ila yau lura cewa a cikin irin wannan motsa jiki don kwance ciki ya kamata a kula da shi sosai idan kuna da matsaloli na baya. Bambance-bambancen bambance-bambancen daban-daban suna ba da damuwa ga bayanku da kugu, don haka waɗannan atisayen don ciki na iya haifar da ciwo ko rashin jin daɗi a wannan yanki na jiki. Idan kuna jin zafi yayin motsa jiki don ciwon ciki, to ya fi kyau na ɗan lokaci kada kuyi aiki. Sauya su tare da motsa jiki don ciki a tsaye da sanduna (waɗanda za'a tattauna su a ƙasa). Bayan ƙarfafa ƙwayoyin murfin ga waɗannan motsa jiki, zaku iya dawowa.

1. Murɗawa

2. Karkatawa tare da kafa ya taba kasa

3. Gwiwoyi har zuwa kirji

4. Shafar duwawun kafa

5. Oblique yana murza kafa

6. Murgudawa biyu

7. Almakashi

8. Keke

9. Keken tare da kara kafafu

10. lifaga ƙafa

11. Juyawar juyawar ƙafafu

12. Jirgin ruwa

13. Rasha karkatarwa

Motsa jiki don tsokoki na ciki a cikin mashaya

Plank ɗayan motsa jiki ne masu tasiri don kwanciyar ciki. Yana taimaka ba wai kawai don yin famfo kai tsaye da kuma karkatar da tsokoki na ciki ba kuma ƙarfafa dukkan ƙwayoyin jijiyoyin gabaɗaya. Kara karantawa game da duk fa'idodi na katako da bambancin sa, duba labarin: Plank: ta yaya fa'idodi da cutarwar + 45 bambance-bambancen mabambanta.

1. Madauri

=

2. Plank akan gwiwar hannu

3. Tafiya a mashaya

4. - Shafar madaurin kafada

5. Twists a cikin madauri

6. Juyawar hannu a madauri

7. Tashin hannu a madauri

8. Yatsan kafafu a madauri

9. Gizo-gizo

10. Bangaren gefe

11. Twist zuwa side plank

12. Zafafan kafafu a sashin sabanin sashi

Motsa jiki don tsokoki na ciki yayin tsaye

Babban zaɓi ga ƙarin motsa jiki na gargajiya don ciki a ƙasa ƙwarewa ne waɗanda ake yi a tsaye. Yayin aiwatar da irin wannan motsa jiki ƙasa da yiwuwar kuskuren matsayin baya kuma saboda haka rashin haɗarin rauni da ƙari. Don farawa baya buƙatar yin motsa jiki tare da dumbbells, zaku iya fara horo kuma ba tare da ƙarin kayan aiki ba.

1. Taɓa gwiwar gwiwar gwiwa

2. lifaga ƙafa

3. Yana juya jiki da dumbbells

4. Gefen gefe tare da dumbbell

5. Gangara tare da dumbbells zuwa bene

6. Tiltsai a matsayin tsugunne

7. gangara tare da dumbbells a cikin shugabanci na

8. Juya tare da abincin hanji

9. Gwiwoyi har zuwa kirji

10. Mota

Ayyuka don tsokoki na ciki, baya da lumbar

Wannan wani motsa jiki ne mai matukar tasiri ga tsokoki na ciki. Yayin ayyukansu za ku kuma ƙarfafa tsokoki na baya da kugu, wanda shine kyakkyawan rigakafin ciwo a cikin kashin baya kuma yana taimakawa inganta haɓaka.

Duk game da motsa jiki, SUPERMAN

1. Superman

2. Superman ya sauƙaƙa

3. Superman tare da hannun saki

4. Dan wasan ninkaya

5. Karen farauta

Don kyaututtuka don buga babban godiya ga tashoshin youtube: Live Fit Girl, FitnessType, yi.

Bidiyo tare da motsa jiki don tsokoki na ciki a cikin Rashanci

Idan kun fi son yin horo akan bidiyon da aka gama na motsa jiki don tsokoki na ciki, za mu ba ku bidiyo 5 masu tasiri sosai don cikin ciki a cikin harshen Rashanci daga shahararrun masu horarwa akan youtube.

1. Ekaterina Kononova: Yadda ake girka ƙananan ciki

2. Elena siliki: Motsa jiki na motsa jiki don 'yan mata

3. Olga Saga: Cire ciki da bangarorin

4. KatyaEnergy: Flat ciki - motsa jiki na minti 10.

5. Anna Tsukur: Sauke latsawa, a taƙaice kuma yadda ya kamata

Tabbatar duba sauran zaɓin bidiyo mai tasiri:

• Manyan motsa jiki na motsa jiki na 12 daga FitnessBlender, tare da girmamawa akan ciki don ƙona adadin kuzari
• Manyan wasannin motsa jiki na 13 mafi tsayi don rashi daga Blogilates
• Manyan wasannin motsa jiki 20 na ciki daga HASfit + kalanda tsawon kwanaki 30

Don asarar nauyi, Ciki