Hanyoyi 10 Domin Samun fakiti shida na mata

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Abun Washboard ko tarin fakiti shida shine ruɓaɓɓen ciki wanda ke nuna ƙarancin ƙwaƙwalwarka, wanda ke yin fiye da kawai haɓaka abubuwan X ɗin ku. Jennifer Lopez tana ɗaya daga cikin sanannun sanannun Hollywood waɗanda suka ƙawata allon wankin ta da kyau, wanda ke sa ku yi mata hassada.

Atisayen da take yi don kiyaye kwatankwacin fakiti mai fa'ida ita ce crunches side-plank oblique wanda kuma ana kiransa azaman juya-gefe ko kuma murdadden kwanar gefe. Amma, akwai motsa jiki fiye da ɗaya wanda ke shiga cikin nasarar wankin wankin ɓoyo.

Bari mu leka darussan don samun sabulun wanka ko na fakiti shida.

yadda ake yin laushin gashi magungunan gida

1. Crunches

Ayyukan motsa jiki cikakke ne don ƙarfafa zuciyar ku kamar yadda yake nufin yin aiki a tsakiyar ɓangaren yankinku na ciki.

Yadda za a yi:

• Kwanta a bayan ka kuma sa ƙafafun ka su ka ƙasa.
• Sanya hannayenka a kowane gefen kai don tallafawa nauyinsa.
• Yanzu a hankali, ɗaga jikin ku ta sama ta hanyar cushe ciki ku fitar da numfashi.
• Sha iska ka sauka.
• Maimaita wannan don 2-3 saiti.

2. Plank

Motsa jiki na plank yana ƙarfafa tsokoki, yana rage fitowar ciki kuma yana aiki akan ƙyamar ciki, tsokoki na ciki da na waje, abdominis mai jujjuya, hannaye, kafadu, baya da tsokoki na hip.

motsa jiki don rage kitse daga hannu

Yadda za a yi:

• Durkusa ka sanya tafin hannunka a gabanka.
• Sunkuya ka sanya maɓallin gabanka a ƙasa ka shimfiɗa ƙafafunka daga baya.
• Riƙe wannan matsayin na sakan 10 zuwa 20.
• Maimaita wannan sau uku.

3. Zama-tashi

Zama-wani aiki ne na mata don samun fakiti shida. Zaman zaune yana aiki akan tsokoki na ciki da tsokoki na waje.

Yadda za a yi:

• Kwanta a bayanka ka lankwasa gwiwoyinka tare a kusurwar digiri 90 ka sa ƙafarka ta yi ƙasa a ƙasa.
• Haye hannayenka akan kai.
• Sannu a hankali, ɗaga kai da kafaɗu sama don kiyaye cikin ciki.
• Kasance a cikin wannan matsayin na dakika ka koma.
• Maimaita wannan don 2-3 saiti.

4. Rataya Ab Curl

Wani motsa jiki na mata don sautin murfin jikinsu, wanda ke aiki akan ƙananan tsokoki na ciki, ɓacin ciki da kuma tsokoki masu raunin ciki.

Yadda za a yi:

• Riƙe damƙar ka a kan sandar cirewa kuma bari ƙafafun ka su yi ɗumi.
• Lanƙwasa gwiwoyinku, sa'annan ku ja ƙafafunku sama zuwa kirjin ku kuma fitar da numfashi a lokaci guda.
• Shaka yayin da kake runtse kafafuwanka a hankali ka dawo dasu.
• Yi nau'i biyu na 10 reps.

5. Karya Kafa

Wannan aikin yana taimakawa wajen haɓaka tsokoki na ciki waɗanda ke da mahimmanci yayin da waɗannan tsokoki ke daidaita jikin ku yayin motsi kuma zai iya taimaka muku ci gaba da daidaituwa.

Yadda za a yi:

• Kwanciya a bayanka tafin hannunka na fuskantar kasa.
• Iftaga ƙafafunku a hankali a kusurwar digiri 90 kuma riƙe su madaidaiciya na secondsan daƙiƙoƙi.
• Sannan kasa ƙafafunku a baya ƙasa a hankali
• Yi saiti 2-3.

6. 'Yar mata

Motsa jiki ne mai matsakaicin ƙarfi wanda ke ƙarfafa ƙashin bayanku da tsokoki.

Yadda za a yi:

• Kwanta da fuskarka ƙasa a ƙasa.
• Extendedafa ƙafafunku kuma yatsun hannu dole ne suyi gaba, tare da hannayenku a gaba.
• Iftaga hannuwanku da ƙafafunku kamar kuna tashi ku riƙe matsayin na tsawon daƙiƙa 5 sannan ku sake.
• Yi nau'i biyu na 10 reps.

7. Side-plank Oblique Crunches

Wannan darasi yana aiki gabadaya yayin da yake niyya ga tsokoki na ciki da waje.

mafi kyawun wasan kwaikwayo na superhero

Yadda za a yi:

• Kwanta a hankali a hankali juya zuwa gefen da kake cikin kwanciyar hankali.
• Sannu a hankali ka daga gabanka don tallafar jikinka sannan ka sanya dayan hannun akan ka.
• Riƙe wannan matsayi na gefe-gefen kuma shimfiɗa ƙafafunku madaidaiciya.
• Kawo gwiwar hannunka na dama zuwa cikinka sannan ka dawo.
• Yi sau 15 a kowane gefe sau 3 a mako.

Baya ga darussan da aka ambata a sama, waɗannan shawarwarin cin abinci zasu taimaka muku samun cikakkun fakiti shida.

1. Rage Yawan Kitson Jikinka

Kuna buƙatar kula da kitsen jikinku tsakanin kashi 16 zuwa 19 cikin ɗari don samun sabulun wanka. Zaka iya rage yawan kitsen jiki ta hanyar rage yawan adadin kuzari na ruwa, cin ƙarin ƙwayoyin mai lafiya, shan gilashin ruwa tare da kowane abinci, yin horo na zuciya da ƙarfin horo da sauransu.

2. Load Up Akan Jinkiyar Protein

Amfani da furotin mai laushi kamar nono kaza, naman kaza, kayan lambu, kifi, wake, waken soya, da sauransu, don bawa tsokokin ku abincin da yake buƙata. Lean furotin shima babbar hanya ce don gyara da sake gina tsokoki.

yadda ake amfani da madarar kwakwa a fuska

3. Cikakken Rabo na Protein, Carbs Da Fat

Don karɓar fakiti shida, ɗayan kuma yana buƙatar mai da hankali kan cikakken rabo na furotin, mai da carbohydrates. Ya kamata protein ya kasance a cikin siradin sunadarai (25% zuwa 35%), carbohydrate a cikin hanyar zaren abinci (40% -60%) da mai a yanayin mai mai lafiya (15% -25%).

Raba wannan labarin!

Naku Na Gobe

Don Sani

Aiko Min Da Imel Nuna A Shafin