Dabi'u 14 Da Ke Taimaka Maka Ka Rage Kiba Da Sautin Jiki

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Kowane mutum yana mafarkin samun lafiyayyen jiki. Gyara jikinka ba wai kawai rashin nauyi bane, yana nufin samun tsayayyen jiki tare da cikakkun tsokoki.

Bin tsarin motsa jiki na yau da kullun ba koyaushe zai yi muku alƙawarin jiki mai nauyi ba. Kyakkyawan, daidaitaccen abinci mai haɗaka tare da wasu takamaiman motsa jiki kamar cardio, jogging da weightlifting na iya taimaka maka wajen samun ƙarfin jiki da siriri.

Abinci 4 Don Zama Siriri

Babban imani tsakanin mata shine cewa suna buƙatar motsa jiki daban-daban daga maza, wanda ba gaskiya bane kwata-kwata. Hakanan, ci gaba da cin abinci na haɗari ba zai yi aiki ba saboda wannan na iya kawai sa jikinka rauni da hana abinci mai gina jiki. Jikin da aka sanya wa duhu yana da ƙarfi da siriri, amma ba fata ba.

Haɗuwa da daidaitaccen abinci tare da takamaiman aikin motsa jiki na iya taimaka muku don samun nasarar dawo da lafiya. Kowane mata dole ne yayi ƙoƙari don koyon yadda za a dawo da baya.

Lean Lafiyayyun Lafiyayyun Karin kumallo Don Samun Siriri

Mai zuwa wasu nasihu ne da zasu iya jagorantarku don samun nasarar dawo da lafiyarku cikin lafiya.

Horar da nauyi

Cardio kadai ba zai taimaka jikinka don samun toned ba. Yin wasu nauyin nauyi zai taimaka muku don samun nasarar baya. Bayan 'yan makonni, za a bayyana sifofin tsokokinku sosai, kuma za ku sami ƙarfi fiye da kowane lokaci. Wannan shine ɗayan mafi kyawun hanyoyi don dawo da baya.

Tura Tura Da Crunches

Yana daya daga cikin mafi kyawun motsa jiki don samun ƙarfin jikin mutum. Wannan ɗayan mafi kyawun motsa jiki don kirji, kafadu, abs da triceps. Kada ku matsa kanku da wuya ko da yake.

Motsa jiki na Cardio

Motsa jiki na Cardio na taimakawa wajen samun jiki mai dan kara karfi. Yi aikin motsa jiki sau uku a mako. Motsa jiki na Cardio yana taimaka muku wajen karya ƙwayoyi da dawo da baya. Wannan ɗayan nasihun motsa jiki ne wanda dole kowa yayi.

Gudun gudu

Tafiya na tsawan minti 30 zuwa 40 a kullum na taimakawa jiki. Yana taimaka muku samun kyakkyawan matsayi da baya baya.

multani mitti tare da ruwan fure

Ganyen Shayi

Ganyen shayi na taimakawa wajen rage yawan matakin cholesterol kuma yana fitar da gubar jiki. An ɗora shi da anti-oxidants. Yawancin bincike sun nuna cewa koren shayi na iya ƙara yawan ƙona mai da kuma taimakawa wajen rage nauyi.

Morearin Cin Kayan lambu Da Frua Fruan itace

Kayan lambu da fruitsa fruitsan itace suna da mahimmanci ga jiki da baya kamar yadda suke tushen asalin bitamin. Suna taimakawa wajen narkewa da kuma kiyaye jikin mu da ruwa.

Ku ci kitsen lafiya

Abubuwan mai mahimmanci suna da mahimmanci don sautin jikin ku na sama. Zaku iya hada goro, almond, gyada, avocados da man zaitun a cikin abincinku na yau da kullun don biyan bukatun mai.

Furotin

Ya kamata ku ƙara yawan abincin ku na furotin kuma ku rage abincin sitaci. Don haka, koyaushe dole ne ku haɗa da ƙwai, ƙwanƙolin nama, nama, sha'ir, soya da duk wadataccen abinci mai gina jiki a cikin abincinku. Wannan shine ɗayan hanyoyi don dawo da baya.

Raba Abincinku

Yi ɗan abinci kadan a lokaci-lokaci. Samun ƙananan abinci yana ƙaruwa da motsa jiki kuma yana sa ƙarancin yunwa. Saboda haka, kuna ƙare cin ƙananan adadin kuzari.

Yi farin ciki

Danniya yana da mummunan sakamako ga lafiyar ku. Har ila yau damuwa na iya sa ka ji yunwa koyaushe. A sakamakon haka, sha’awarka tana karuwa kuma jikinka ya fita daga sifa. Wannan yana daya daga cikin mata masu kara karfi.

Daidai Lokacin Abinci

Ku ci karin kumallo kamar sarki, abincin rana kamar basarake da abincin dare kamar talaka. Hakanan, lokutan suna da mahimmanci. Ya kamata ku gama abincin dare aƙalla awanni kaɗan kafin ku hau gado. Yana da kyau ku ci abincin dare kafin 8 na dare.

Barci Lafiya

Barcin awa takwas wajibi ne ga jikinmu da tunaninmu. Idan ba a hana ka barci ba, hakan na iya yin tasiri a kan lafiyar ka.

Kar Kaci Kanku

Karka taɓa zuwa haɗuwa da abinci saboda hakan zai sa ka rauni kawai. Lokacin da yunwa ta addabe jikinka, za'a sami karyewar tsoka. Jikin da aka ɗauka da baya yana nufin ƙananan kiba da kuma karin tsokoki.

Sha Ruwa Mai Yawa

Shan ruwa yana taimakawa jikinka wajen fitar da guba da kuma zama cikin danshi. Yana taimakawa wajen dawo da baya. Ruwan gilashin takwas zuwa goma sun ishe yini. Yi ƙoƙarin guje wa soda ko ruwan 'ya'yan itace.

Naku Na Gobe

Don Sani

Aiko Min Da Imel Nuna A Shafin