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Wancan yankin a tsakanin kwakwalwanku da ƙananan rabin ku gutsi, cikin giya, abin kauna, ko duk abin da kuka kira shi-shine mafi taurin kai da tsayayya ga asarar nauyi. Koyaya, muna da kyakkyawan labari a gare ku!
Rashin kitsen ciki hakika game da tsafta, daidaitaccen abinci, motsa jiki masu daidaito, da kuma na yau da kullun, bacci mai maidowa. Shi ke nan! Yi watsi da wannan salon rayuwa da kake jagoranta yanzu kuma ka goyi bayan abin da aka ba da horo don daɗewa ka sami madaidaiciya, mai ƙarfi ciki-alamar waje wanda ke nuna cewa ka kasance cikin ƙoshin lafiya kuma ka kalli abin da kake ci.
Ko da bayan fannoni na banza, tozarta jiki kuma yana sa ku ƙarfi da ƙarancin rauni. Hakan ya faru ne saboda shiga-kowane motsi da kake yi-tsokoki da yawa tsakanin kafadu da kwatangwalo.
5 Motsa jiki don ƙona kitse mai ciki
Don kera wannan durƙusar, dutsen-wuya mai wuya kuna buƙatar farawa da madaidaitan motsi. Mu, a Boldsky, muna ba da shawarar waɗannan atisayen guda 5 idan kuna sadaukar da kwazo a tsakanin kafadunku da ƙashin ƙugu, tare da samun ingantaccen aiki.
1. Burpee- Yin aiki da tsokoki da yawa kamar yadda zai yiwu shine mabuɗin rasa hanjinku. Burpee yayi kyau wurin yin hakan. Tafiya daga turawa-sama zuwa tsalle da sake dawowa zuwa matsayin farko-yin shi ya sami kowane tsoka a jikin ku.
Yadda Ake Yin: Fara da matsayi na turawa na yau da kullun, yi turawa, juya baya da sauri sannan kuma tsalle don tsayawa. Wato 1 rep.
2. Hawa Dutsen- Ana iya kiran mai hawa dutsen mai motsi. Amma abin da ya sa wannan motsawar ke da wuya shi ne duk lokacin da ka ɗaga ƙafa daga ƙasa, to zuciyarka tana aiki a kan kari don kiyaye lafiyar jikinka da madaidaiciya.
Hakanan zaka iya yin shi a cikin tazara-tazara: yi kwatankwacin yadda za ka iya yi na dakika 20, ka huta na 10 na gaba sannan ka maimaita haka tsawon minti 4. Wannan hanyar, yana ba da gudummawa don haɓaka bugun zuciyar ku, banda ƙona adadin adadin kuzari.
Yadda Ake Yin: Yi tunanin matsayin turawa-sama tare da hannayenka daidai ƙasan kafadunku kuma jikinku yana yin layi madaidaiciya. Daga wannan yanayin farawa, ɗaga ƙafarka ta dama daga ƙasa ka tusa gwiwa ɗinka na dama zuwa kirji. Matsa ƙasa da kowace ƙafa, komawa wurin farawa, kuma maimaita.
3. Skettlebell Swing- Wannan ɗayan mafi kyawun motsa jiki mai ƙona calories koyaushe. Don motsa wannan ƙwallon ƙarfe mai nauyi, jikinka ya shiga ƙungiyoyin tsokoki masu ƙona mai mai nauyi, kamar glute, kwatangwalo, da kuma quads. Kuma sakamakon haka, sai ya hauhawa zuciyar ka yanzunnan, yana buga zuciyar ka.
A kimiyyance magana, lokacin kararrawar lokacin da take saman lilo yana kokarin jan ku gaba, yana manne kwatankwacinku kamar yin katako mai tsaye.
yadda ake shan danyar tafarnuwa
Yadda Ake Yin: Riƙe ƙyallen fitila, dutsen kaɗan kaɗan, ka hau kettlebell tsakanin ƙafafunka. Bayan haka, matse abubuwan da kake ji da su, tura duwawwan ka a gaba, kuma ka daga nauyin har zuwa kafada.
4. Maganin Kwallan Magani Yin motsin abubuwa masu fashewa, kamar su med-ball slam, na bukatar dukkan tsokoki tun daga wuya har zuwa duwawarku su yi aiki tare. Kuma idan kun zuga kwallon da karin karfi, zaku daukaka bugun zuciyar ku kuma, lokaci guda, kuna kona wasu munanan raunin ciki.
Yadda Ake Yin: Riƙe ƙwallan sama da kai, sa’an nan kuma slam shi a ƙasa kamar yadda za ku iya. Kama kamar yadda ya sake dawowa kuma maimaita.
5. Dumbbell Sama da Doki Lunge- Ara dumbbell a saman kanku yayin cin abincin rana, kuma ji daɗin chiseler mai mahimmanci ba zato ba tsammani. Yayinda nauyin ya sauya kowane wakili, duk tsokoki a jikinku suna buƙatar yin aiki tare don nauyi ya kasance kai tsaye kai tsaye. Hakanan yana shafar bayanku da gindinku, saboda kafadu masu haɗewa da rauni na rauni suma suna taimakawa ga kumburin ciki.
Yadda Ake Yin: Kuna buƙatar dumbbells na matsakaici / nauyi mai nauyi. Tura su a kan kan ka, ci gaba gaba don samar da matsayin hancin, ka ɗan dakata kaɗan, sa'annan ka motsa ƙafarka zuwa gaba. Ci gaba da tafiya da wasu ƙafa, ta wannan hanyar.
Idan akwai wata tambaya, da fatan za a sauke tsokaci a cikin ɓangaren da ke ƙasa kuma lalle za mu dawo gare ku.
