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Dukanmu muna son jiki mai lanƙwasa wanda zai ba mu yabo kuma ya sa mu kasance da tabbaci. Koyaya, flab a yankin da ba a so na jikinmu shi ne abu mafi ƙyama da za mu iya fuskanta.
Rage kitse a cikin ƙananan jiki ƙalubale ne wanda mata da yawa ke fuskanta. Tsarin mulkin da za a bi don kawar da ƙananan kitsen jiki na iya zama mai tsauri kuma yana buƙatar sadaukarwa da naci.
Kyakkyawan haɗuwa da motsa jiki, abinci da kuma duba abubuwan abubuwan rayuwa zasuyi babbar hanya don ƙona ƙwayoyin da sauri.
Anan ga kadan daga cikin hanyoyin rage kitsen jikin ku nan da sati 2. Yi kallo.
1. Cardio
Ayyukan motsa jiki na Cardio suna da tasiri sosai don zubar da waɗannan ƙwayoyin maras so. Aikin motsa jiki na yau da kullun zai taimaka don aiwatar da sauri. Aikin motsa jiki na Cardio na taimakawa wajen kona kitse a duk jikin ku, gami da cinyoyi da duwawun ku.
2. squats Da huhu
Kujeru masu motsa jiki da motsa jiki huhunan motsa jiki ne masu tasiri waɗanda zasu iya ƙaddamar da ƙoshin ƙananan jiki. Masu tsuguno suna narkar da jijiyoyin kafa. Duk huhun huhu da squats suna ƙarfafawa da taimakawa sautin tsokoki na ƙananan jiki.
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3. Yoga
Mutane da yawa suna ba da izinin yoga asanas don samun sifar da za ta yi kyau da sifa. Haɗuwa da tasirin yoga mai tasiri shine ɗayan tabbatattun hanyoyi don kawar da ƙimar mai duka a cikin jiki kuma musamman daga ɓangaren ƙananan jiki.
4. Hawan Matakai
Wani abu mai sauƙi kamar hawa matakala hanya ce mai tasiri don rasa mai daga ƙananan jiki. Mintuna 5-10 na yau da kullun na wannan aikin zai zama da fa'ida sosai.
5. Abinci
Daidai ne aka ce 'Kai ne abin da kake ci.' Abincin da ke da ƙarancin carb da adadin kuzari kuma mai haɗari akan furotin ya dace da aikin motsa jiki don rasa adadin kuzari. Cire shan sukari muhimmiyar buƙata ce don rasa adadin kuzari.
Rage cin abincin ciye-ciye da raba manyan abincinku zuwa ƙananan ƙananan abinci mai kyau a rana. Abin lura shi ne duk irin tsarin da tsarin motsa jiki zai iya kasancewa, idan tsarin cin abinci mai kyau ba ya cikin ɓangaren mulkin, ba zai yi tasiri ba.
6. Ruwan ruwa
Ruwa abu ne mai mahimmanci na kyakkyawan motsa jiki. Ruwa ya zama isasshe cinyewa don kawar da gubobi daga jiki. Ruwan lemun tsami na iya zama kyakkyawan farawa ga ranar.
Koren shayi da 'ya'yan itatuwa waɗanda ke da ruwa mai yawa wani ɓangare ne na motsa jiki mai lafiya da tasiri. Don haka ake cewa, 'Sha kamar kifi' don kiyaye jikinka da ruwa.
7. Barci Da Kula da Damuwa
Barci da sarrafa danniya wani lamari ne mai matukar mahimmanci. Mutum na iya adana mai a wuraren da ba daidai ba saboda rashin bacci da yawan damuwa.
8. Tausa Da Goge-goge
Taushin man kwakwa da gogewar sanannu suna san matsewa da sautin tsokoki. Don haka, ana iya ƙara wannan zuwa tsarin mulkinku don aikace-aikacen waje don yin aiki akan ƙitson jikinku na ƙasan.
Gwada hanyoyin da aka zayyana a sama don rage kiba daga ƙananan jikinku na iya ba ku sakamakon da kuke so a cikin mako biyu kawai! Ka tuna, jiki mai fasali kyakkyawan sakamakon rayuwa ne mai kyau kuma bin abin da ke sama zai iya ba ka sakamako mafi sauri zuwa ga mai lankwasa da dacewa.
Raba wannan labarin!
Idan kuna son karanta wannan labarin, raba shi ga makusantan ku.
yadda ake samun karfi a jiki
