15 Nasihun Kiwon Lafiya Don Rage Kiba A Hips & Cinya

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Matan Indiya suna da halin sanya nauyi a ƙananan yankin na jikinsu. A cewar masana, rashin nauyi a kwatangwalo da cinyoyi na iya zama babban kalubale. Hanya guda daya da zaka iya kawar da wannan nauyin shine ta hanyar yin awa daya na motsa jiki a kullum da kuma kallon abin da zaka ci. Hanya mafi kyau don rasa nauyi shine tabbatar da cewa baku zaune sama da awanni biyu a rana. Kiyaye kanku cikin aiki da rana ya zama dole domin kiyaye jikinku da kuma ƙona kitse a zahiri. A cikin wannan labarin, Boldsky ya ba ku hanyoyi kan yadda za ku rasa nauyi a kan kwatangwalo da cinyoyi.

SHIN KANA SON SAHURIN KURIJI?

Dalilin da ya sa ya kamata ku rasa nauyi a kwatangwalo da cinyoyinku shi ne, yayin da kuka tsufa, jiki zai yi rauni a cikin waɗannan yankuna kuma don haka ya sa ku ji daɗi sosai fiye da yadda kuka saba. Hakanan rashin lafiya ne saboda yana iya gina matsi a ƙafafunku, wanda zai haifar da jijiyoyin jini da amosanin gabbai. Rashin nauyi daga wannan yanki na jikinka yana ɗaukar daidaitaccen abinci da yalwar zuciya da ƙarfin motsa jiki horo.

Boldsky ya ba ku wasu shawarwari masu lafiya don rage nauyi a kwatangwalo da cinyoyi, duba:

Squats

Tsaya tare da ƙafafunku kuma hannayenku miƙa a gaba don daidaitawa. Yanzu, kaskantar da kanka ta hanyar lankwasa gwiwoyinka har sai sun kusa kusa da kusurwar dama. Wannan ita ce hanya mafi kyau don rage nauyi a kwatangwalo da cinyoyi.

Huhu

Tsaya a tsaka-tsaka tare da ƙafarka ta dama gaba da ƙafarka ta hagu baya. Yanzu, sannu a hankali tanƙwara gwiwoyi, saukowa zuwa lunge har sai ƙafafunku biyu sun kusa kusurwar dama. Yin wannan huhun na tsawan mintuna 15 a kowace rana zai taimaka maka rage saurin nauyi a cinyoyinka da duwawun ka.

Kadan Abincin Kalori

'Ya'yan itãcen marmari da kayan marmari koyaushe zaɓaɓɓe masu ƙoshin lafiya ne idan ya zo cin abinci. Sun ƙunshi ƙasa da adadin kuzari 100 a kowane aiki wanda ba zai sa ku saka waɗancan kilo ba.

Kayan lambu

Mafi koshin lafiyar abincinku shine, sauƙin zai kasance a gare ku don sauke nauyi daga ƙafafunku, ƙasan da sauran jikinku.

Ruwa

Hanya mafi kyau kuma mai lafiya wacce za a iya rage kiba a cinyoyinku da cinyoyinku ita ce ta shan mafi ƙarancin ogin 64 na ruwa kowace rana. Ruwa yana taimakawa wajen cika cikin ku, saboda haka ya kange ku daga yawan abinci mai yawan kalori.

Hawan keke

Gwargwadon yadda kake zagayawa, hakanan kana iya sanya kwankwasonka da cinyoyinka aiki. Gudun keke na yau da kullun zai ba ku ƙafafun kafafu ma.

Igiyar tsalle

Da farko, tsalle igiya zai zama da wahala sosai, tunda kuna da nauyi a cinyoyinku da cinyoyinku. Amma, yana daya daga cikin hanyoyin mafi koshin lafiya dan rage kiba a cinyoyin ku da duwawun ku.

Yoga

Kodayake yana da saurin tafiyar da nauyi, amma hanya ce mafi kyau don kawar da kilo. Idan ba ku cikin gaggawa don rasa nauyi, to wannan zaɓi ne mai kyau don gwadawa.

Aerobics

Sanya kanka a cikin cibiyar motsa jiki don rage nauyi a cinyoyinku da duwawunku. Wannan nau'i na motsa jiki zai ƙara ƙwayar tsoka, kuma zai rage bayyanar cellulite a ƙananan ɓangaren jikinku.

Fiber Yana Taimakawa

Abincin mai yawan fiber yana da fa'ida ga rarar nauyi saboda yawanci basu da kiba da kalori. Samun yalwar zare a cikin abincinka zai taimaka maka rage nauyi a cikin sauri.

Tafiya

Tafiya cikin hanzari ita ce hanya mafi kyau don rage nauyi a cinya da ƙugu. Yayin da kake tafiya da sauri, kaɗa hannayenka gaba da baya, wannan motsa jiki ne mai kyau don kwatangwalo.

Gudun gudu

Gudun mintina 15 da sanyin safiya ya isa ya sa ku rasa nauyi a yankin cinyar ku da cinyar ku.

Lean sunadarai

Samun naman kaji mafi sauki shine nonon fari mara laushi daga nono na kajin. Nonuwan kaji na da sinadarai masu kauri wanda zai ba ku ƙarfi sosai, ya isa ya sa ku yi aiki da sauri a dakin motsa jiki.

Guji Masarautar

Zai fi kyau ka guji kowane irin carbi idan kana son rage nauyi a cinyoyinka da duwawunka. Carbs sune waɗanda suke ƙarawa fam nan take.

Dauki Swim

Idan kanaso ka rasa nauyi a cinyar ka da duwawwan ka, mafi kyawon tip da zaka bi shine iyo. Kuna buƙatar ƙara kaɗa ƙafafunku sosai yayin iyo, musamman lokacin da kuke yin bayan baya.

Naku Na Gobe

Don Sani

Aiko Min Da Imel Nuna A Shafin