8 Sauƙi & Ingantaccen Crunches Don Rage Fatashin Ciki

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Karka Rasa

Gida Lafiya Amfanin abinci Amintaccen Abincin oi-Amritha K By Amritha K. a Janairu 14, 2020

Rashin motsa jiki da salon rayuwa, tare da wasu dalilai daban daban suna taimakawa wajen haɓaka ajiyar mai a jikin ku, musamman a kusa da cikin ku. Kamar yadda kowane karatu yake, ana ɗaukar mai mai yawa a ciki yana da lahani fiye da kiba. Wannan kitse mai taurin kai bashi da sauki. Nazarin ya nuna cewa kitse mai ciki na iya kara barazanar kamuwa da cutar sikari ta biyu, cututtukan zuciya, bugun jini, hawan jini har ma da cutar kansa.





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Cikin girmamawa ana kiransa 'kaunar kauna', yawanci ana kiyasta kitsen ciki ta hanyar auna zagayen kugu. Matakan da ke sama da inci 40 (102 cm) a cikin maza da inci 35 (88 cm) a cikin mata an san su da kiba na ciki. Rashin kitsen ciki yana da fa'idodi masu ban sha'awa ga lafiyar ku kuma zai iya taimaka muku rayuwa tsawon rai. Kodayake akwai hanyoyi da yawa don rasa mai, kawai yan aiki ne don kitse na ciki [1] [biyu] .

Kuma a nan akwai wasu daga cikin masu tasiri, aikace-aikacen tallafi na kimiyya waɗanda zasu iya taimakawa rage ƙoshin ciki [3] . Za mu binciko nau'ikan crunches daban-daban waɗanda ke da amfani don maƙasudin. Yi kallo.

tunani a ranar uwa
Tsararru

Crunches Don Rashin Fatashin Ciki

Kitsen ciki yana tattare da ƙananan fat wanda ke shimfiɗa a ƙarƙashin fata da kitse na visceral, wanda ya wanzu ƙwarai a cikin akwatin kuma ya kewaye gabobinku na ciki. Kitsen visceral yana sakin mahaɗan da ke ƙara kumburi da kuma taimakawa ga haɗarin kamuwa da cuta, haɗe da yanayin zuciya da jijiyoyin zuciya, rubuta ciwon sukari na 2 da wasu cututtukan.



Kitsen ciki shine, a zahiri, ma'aji ne na yawan adadin kuzari. Kuma ana ajiye kitse a cikin ƙwayoyin mai a cikin hanyar triglycerides wacce aka ƙone lokacin da kake shiga ayyukan motsa jiki. Kuma lokacin da kuka ƙona isasshen adadin kuzari kuma baku maye gurbin su ba, ƙarshe zaku rasa ciki mai .

Ta hanyar yin crunches, tare da na lafiyayyen abinci da sauran ayyukan motsa jiki, zaku iya kawar da wadatar wadatattun abubuwa da kuma ƙiba da ake tarawa a kugu. Mun tattaro wasu mayuka masu inganci wadanda zasu iya taimakawa kona wasu daga cikin kitsen cikin.

Tsararru

1. Crunch na yau da kullun

Na asali ko crunch na yau da kullum yana daya daga cikin nau'ikan motsa jiki na yau da kullun kuma yana da tasiri ɓangare na shirin horo-ƙarfi. Kuna buƙatar mai da hankali ga fom ɗinku lokacin yin kullun, musamman ma idan kuna da matsalolin baya ko wuya.



Yadda ake

  • Kwanta a bayanka kan tabarmar motsa jiki.
  • Shuka ƙafafunku a ƙasa, ƙasan ƙugu a ɓoye.
  • Lanƙwasa gwiwoyinku kuma sanya hannayenku a kan kirjinku.
  • Kwangila rashi da shaƙar ku.
  • Yi numfashi ka ɗaga jikinka na sama, ka kwantar da kanka da wuyanka.
  • Sha iska da komawa matsayin farawa.
Tsararru

2. Twisted Crunch

Wannan nau'in motsa jiki ba wai kawai yana aiki ne akan manya da ƙananan ciki ba amma kuma yana aiki a kan tsokoki na ɓoye ciki. Da murguda murguda yana aiki akan tsokoki a gefen ciki.

Yadda ake

  • Kwanta kwance a kan tabarma a bayanka, tare da gwiwoyi a kusurwar digiri 90.
  • Sanya hannayenka a bayan kai ko kuma a kirjin ka (Masu farawa su sanya su a saman kirjin).
  • Narkar da gangar jikinku zuwa gwiwoyinku, ɗaga kafaɗun kafaɗa daga ƙasa.
  • Lokacin lankwashewa, juya domin gwiwar hannu daya tana nuna gwiwoyinku.
  • Riƙe lanƙwasa wuri kuma kwangila tsokoki na ciki na 2 seconds.
  • Maimaita zuwa wancan gefe.
Tsararru

3. Matsewar Keke

Daya daga cikin manyan fa'idodin jiki na keken keke ya hada da asarar nauyi. Yin wannan nau'ikan taimakon motsa jiki a kai a kai yana samun ƙarfi, ƙarfi, kuzari da ƙarfi. Motsi da motsawar da ke tattare da keken keke suna taimakawa cikin samun walwala da ƙoshin ciki ta cire matakan mara mai da ba dole ba wanda zai sa ku yi kyau.

Yadda ake

  • Fara da kwance a ƙasa, tare da danna ƙwanƙwashin baya cikin ƙasa kuma an ɗaga kai da kafaɗu sama da shi.
  • Sanya hannayenka a hankali a gefen kawunanka kada ka sa yatsun hannunka a baya (ka kiyaye kar ka tsinke kanka da hannunka).
  • Miƙe ƙafarka ta dama zuwa kusan kusurwa 45 a ƙasa yayin juya jikinka na sama zuwa hagu, ka kawo gwiwar hannunka na dama zuwa gwiwa na hagu.
  • Yanzu canza gefe kuma yi motsi ɗaya a ɗaya gefen.
Tsararru

4. Raguwar Ruwa biyu

Lokacin da aka yi daidai, da dunƙule biyu Zai iya haɗawa da tsokoki mafi mahimmanci fiye da yin koɗaɗɗen ciki da kansa. Wannan motsi daya-da-daya zai sa ido ga kwalliyarku, da lankwashewar hanji, da abdominis (wanda kuma ake kira tsokoki-fakiti shida).

Yadda ake

  • Ka kwanta a bayanka tare da hannunka a bayan kanka da gwiwoyi kaɗan lankwasa.
  • Curl your ƙananan abs, ta ɗaga kai da kafadu zuwa ƙafafunku.
  • A lokaci guda, a hankali ɗaga ka juya gwiwoyin ka sama, zuwa kirjin ka.
  • Yi numfashi yayin da kake murɗa sassan jikinka, sannan kuma shaƙar yayin da kake komawa matsayin farawa.
Tsararru

5. Matsewar Kafa a tsaye

Babban mahimmancin wannan darasin, kamar tsofaffin crunches, shine ƙarfafawa da sauti tsokoki na ciki . Hakanan yana da fa'ida daidai wajen kawar da kitse na cikinka kuma baya buƙatar amfani da kowane kayan aiki masu nauyi ko tsada. Cunƙun kafa na tsaye zai iya ƙarfafa ƙananan da kuma tsokoki na ciki na sama.

Yadda ake

  • Ka kwanta a bayanka a kan tabarma ka ɗora hannayenka a bayan wuyanka.
  • Kawo ƙafafunku sama, shimfiɗa su ta tsaye zuwa ƙasa tare da gwiwoyi kaɗan lanƙwasa kuma kiyaye kashin bayanku a kwance.
  • Kwangirar rashi a cikin shiri don dagawa.
  • Bayan haka, fara da sannu a hankali karkatar da jikinka na sama, ɗaga kafaɗun kafaɗunka daga ƙasa ka hura a kan motsi zuwa sama.
  • Rike ƙafafunka madaidaiciya kuma ka nuna sama kada ka bari su juyawa ko jerawa gefe ɗaya.
  • Ci gaba lanƙwasa jikinka ta amfani da jijiyoyinku.
  • Lokacin da kafaɗun kafaɗunka ba su daga ƙasa, dakata ka riƙe matsayin minti ɗaya ko biyu.
  • Fara fara saukar da jikin babba ta hanyar cirewa a hankali.
  • Shaƙa cikin motsi zuwa ƙasa.
  • Maimaita 12 zuwa 16 saiti.
Tsararru

6. Karkatawa Karkuwa

Wannan motsa jiki tsunduma bangon ciki da ƙwanƙwasa (tsokoki da ke gefen tarun ciki) kuma yana taimakawa wajen sassaka kugu. Wannan aikin yana ƙarfafa baya, yana ƙarfafa ainihin, sautunan abs, kuma yana inganta daidaituwa da sassauƙa.

Yadda ake

  • Fara daga kwance a gefen ku, kumatu ƙasa, gwiwoyi sun dan lankwasa.
  • Koma baya kaɗan a kan abin farin cikinka, kamar zamanka a aljihun baya na wandon wando mai launin shuɗi kuma ɗaga ƙafa 'yan inci kaɗan daga tabarmar.
  • Kawo hannunka sama a bayan kai don gwiwar hannu ma tanƙwara.
  • Legsaga ƙafafu suna kawo gwiwoyinku zuwa gwiwar ku yayin kuma a lokaci guda kuna murɗa gwiwar gwiwar ku zuwa gwiwa.
  • Matsi layinku da kowane dagawa.
  • Yi adadin reps da ake so kuma canza ɓangarorin.
Tsararru

7. Tashe Kugu Crunch

Tashe crunches suna da fa'ida sosai yayin aiwatar dasu a hankali. Yawanci ana yin sa yayin kwance a ƙasa ko ratayewa daga sandar ƙwanƙwasa ko ƙwanƙwasa mai lanƙwasa. Kowane ɗayanku yana ba ku fa'idodi daban-daban, amma duk suna taimakawa don haɓaka ƙarfi da ma'anar da kuke gani a cikin ƙananan tsokoki na ciki. Cunƙun ƙafafun da aka ɗaga yana da wahalar gaske kuma yana iya ɗaukar watanni da yawa da maimaitawa da yawa kafin fara fara ganin sakamakon.

Yadda ake

  • Kwanta a bayan ka tare da kwankwaso da gwiwoyin ka sun lankwasa cikin digiri 90.
  • Cinyoyin ku ya kamata su zama na tsaye a kasa.
  • Ninka hannayenka ka sanya su a kirjin.
  • Yi kwangilar abdominals don ƙananan kashinku ya yi ƙasa a ƙasa.
  • Bayan haka, a hankali ɗaga babbarku ta baya da kafaɗu daga ƙasa yayin riƙe hannayenku kusa da kirjinku.
  • Cusa maƙarin haƙarƙarinka zuwa ƙashin ƙugu (ƙananan ɓangaren jikin ɗan adam tsakanin ciki da cinyoyi) kuma yi ƙoƙari ya kai cinyoyinku da gwiwar hannu.
  • Da zarar kun durƙusa gwargwadon yadda za ku iya, riƙe matsayin na biyu ko biyu.
  • Sannan sannu a hankali koma matsayin farawa.
Tsararru

8. Karkata Crunch

Ofaya daga cikin mahimman asali ƙarfafa motsa jiki , Komawa crunches yana taimakawa inganta kwanciyar hankali a ko'ina cikin ƙananan baya, kwatangwalo, da kashin baya. Babban mahimmancin wannan aikin shine samarda ƙananan tsokoki na ab tare da ƙarfi da sassauci.

Yadda ake

  • Kwanciya a ƙasa a cikin wani yanayin rugujewa na gargajiya, ƙafafunku sun durƙusa a gwiwoyinku da hannayenku a ƙarƙashin kanku ko kuma miƙa su a gefenku.
  • Latsa ƙananan baya zuwa ƙasa kuma ɗaga ƙafafunku daga ƙasa.
  • Ci gaba da gwiwoyinku, lanƙwasa a kusurwa 90-digiri.
  • Amfani da ainihin zuciyarka (tsaka-tsakin da ke tattare da dukkan tsokoki a wannan yanki har da na gaba, da na baya da na gefe), ja gwiwoyinku zuwa kirjin ku.
  • Komawa zuwa wurin farawa ba tare da taɓa ƙasa da ƙafafunku ba.

Lura : Fara sabon aikin motsa jiki na iya zama ƙalubale. Sabili da haka, yana da mahimmanci don samun jagora daga mai koyarwa ko gwani kafin ku haɗa waɗannan cikin ayyukanku na yau da kullun.

Tsararru

A Bayanin Karshe…

Akwai nau'ikan motsa jiki daban-daban da za a zaɓa daga. Nemi thatan da suke muku aiki kuma tabbatar da haɗuwa tsakanin mabambantan. Makasudin shine farawa a hankali kuma bar jikinku ya saba da aikin yau da kullun. Babu wata fa'ida cikin gaggawa kamar yadda motsa jikinka zai iya haifar da da mummunan sakamako.

Baya ga darussan da aka ambata a baya, ya kamata kuma kuyi amfani da lafiyayyen abinci da motsa jiki na zuciya don cimma burin ku.

Duba Rubutun Magana
  1. [1]Lilly, R. (2018). Probiotics da nauyi-asara.
  2. [biyu]Lamban Rago, T. (2018). Flat Ciki Gyara Review: Yadda Ake Rasa Ciki.
  3. [3]Ladon, J. (2017). Manyan Woran wasan da suka gaza na mako: Sunƙwasa Clamch To The…. WUTA, 30 (2018).

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