Motsa jiki Don Rage Kitsen Ciki

Mafi Kyawun Sunaye Ga Yara

Motsa jiki don Rage Kitsen Ciki Infographic




Shin kun farka yau don ganin ɗan ƙaramin kitse na ciki wanda kuke buƙatar rasa da sauri ta hanyar motsa jiki? Lokacin bukukuwan ya kasance makonni a yanzu, kuma babu shakka duk mun shiga cikin abincin da muka fi so, ya zama kayan zaki ko kayan dadi, mun yi wa kanmu alkawari cewa za mu shiga dakin motsa jiki nan da nan! ‘Ba da jimawa ba’ yana ɗaukar lokaci mai tsawo kafin isowa, ko kuma baya isowa kwata-kwata. Har yanzu ya iso gare ku? Ka yi tunani game da shi! Kuna so ku shiga cikin wannan kyakkyawar rigar da kuka kashe duk abin da kuka tara don sabuwar shekara? Sa'an nan kuma yanzu ne lokacin da za a yi da gaske kuma fara yin wasu motsa jiki don rage mai ciki !

Ba wai kawai game da yanayin ku ba, har ma game da lafiyar jiki. Babu shakka kuna buƙatar ɗan canji na salon rayuwa don rasa filaye a kusa da cikin ku, kuma haɗa madaidaicin motsa jiki don magance shi mataki ne mai mahimmanci. Muna nuna muku ainihin atisayen da kuke buƙatar jujjuyawa a cikin ayyukanku na yau da kullun. Yi aiki don samun lafiya da dacewa da ku! Yi da gaske, kuma ku fara motsa jiki don rasa kitsen ciki !




daya. Motsa jiki don Rage Kitsen Ciki tare da Crunches
biyu. Motsa jiki don Rage Kitsen Ciki tare da Twist Crunches
3. Motsa jiki don Rage Kitsen Ciki tare da Crunches na gefe
Hudu. Motsa jiki don Rage Kitsen Ciki tare da Reverse Crunches
5. Motsa jiki mai kitse - Crunch kafafu a tsaye
6. Motsa jiki mai kitse - Motsa Keke
7. Motsa jiki mai kitse - Lunge karkatarwa
8. Motsa Kitsen Ciki - Matsayin Ciki
9. FAQs Yayin Motsa Jiki don Rage Kitsen Ciki

Motsa jiki don Rage Kitsen Ciki tare da Crunches

Motsa jiki don Rage Kitsen Ciki tare da Crunches


Hanya mafi kyau don magance wannan ɗan ƙaramin kitse a kusa da tummy, ba tare da wata shakka ba, shine yin crunches. Masana sun ce yana da matsayi na sama a cikin motsa jiki mai ƙonewa kuma dole ne ku haɗa da waɗannan a cikin naku. saitin motsa jiki .

Yadda za a yi crunches?

Dole ne ku kwanta a ƙasa (za ku iya kwanta akan yoga tabarma ko wani tabarma). Kunna gwiwoyinku tare da ƙafafu a kan ƙasa. Ƙafafunku suna buƙatar zama nisa-kwatanci. Sannan sai ku daga hannayenku ku dauke su a bayan kanku, tare da kanku a tafin hannu ko babban yatsa a bayan kunnuwanku. Kada ku haɗa yatsun ku. Yanzu, shaƙa sosai a cikin wannan matsayi. Sannu a hankali ɗaga jikinka na sama daga ƙasa, yana fitar da numfashi a lokacin. Ka ɗaga jikinka gwargwadon iyawarka ba tare da canza matsayin wani sashe na jikinka ba, sannan ka koma wurin kwance, shaka yayin komawa ƙasa. Kuna iya fitar da numfashi lokacin da kuka sake daga jikin ku. Yi ƙoƙarin kiyaye tazarar inci uku tsakanin ƙirjin ku da haƙar ku don kada ku takura wuyan ku. The mayar da hankali ya kamata a kan ciki , ba kawai dagawa ba.

Masu farawa suyi ƙoƙarin yin kullun 10 a kowane saiti, kuma suyi akalla saiti biyu ko uku a rana.

Abin da za a guje wa: Crunching yayi girma sosai. Mayar da hankali maimakon kawo hakarkarin ku zuwa naku gindin ciki , ta haka za ku ɗaga jikin ku da ƴan inci kaɗan kawai. Gwada iyakar abin da za ku iya, sannan ku sake komawa ƙasa. Wannan zai yi niyya ga mai a kusa da ciki .

Tukwici: Hakanan zaka iya yin waɗannan tare da haye hannunka akan ƙirjinka.

Motsa jiki don Rage Kitsen Ciki tare da Twist Crunches

Motsa jiki don Rage Kitsen Ciki tare da Twist Crunches

vetti veru amfanin gashi

Ƙunƙasa na yau da kullum yana da gyare-gyare da gyare-gyare da yawa, dukansu suna taimakawa musamman tsara don rage mai ciki . Kuna buƙatar ɗaukar makonni biyu don saba da su asali crunches sa'an nan kuma matsa zuwa wasu bambance-bambancen da suka fi dacewa da sakamako. Na farko daya daga cikin wadannan shi ne karkatarwa crunch.

Yadda za a yi crunch murguda?

Dole ne ku kwanta a bayanku akan wani wuri mai wuya (tabarmar a ƙasa) kuma ku lanƙwasa ƙafafunku tare da ƙafafunku a ƙasa. Matsayin hannunka yana kama da kullun, ƙarƙashin kai. Yanzu ya zo da bambanci, maimakon ɗaga jikin ku, ɗaga kafadar ku ta dama zuwa hagu, iyakance motsi na hagu. Maimaita aikin a gefe guda - ɗaga kafadar ku ta hagu akan damanku. Wannan zagaye ne cikakke. Bugu da ƙari, don masu farawa, jimillar crunches 10 a kowane saitin yana da tasiri, kuma kuyi ƙoƙarin cim ma aƙalla saiti biyu zuwa uku.

Abin da za a guje wa: Kada ku riƙe numfashinku. Idan ka fitar da numfashi a kan hanyarka ta sama, za ka yi numfashi ta atomatik a hanyarka ta ƙasa. Dole ne ku tabbatar da cewa ba ku hana jikin ku da iskar oxygen kuma ku yi numfashin ku.

Tukwici: Yi amfani da ciki da hips ɗin ku kawai don ɗaga ku sama don a yafi mikewa a ciki .

Motsa jiki don Rage Kitsen Ciki tare da Crunches na gefe

Motsa jiki don Rage Kitsen Ciki tare da Crunches na gefe




Daya daga cikin sauran bambance-bambancen da crunch cewa taimaka rasa flab a kusa da ciki, ƙuƙwalwar gefen ya fi mayar da hankali kan tsokoki na gefe.

Yadda za a yi gefe crunch?

Saita kanku don ƙwanƙwasa ƙwanƙwasa, duk sassan jiki a cikin matsayi ɗaya kamar ƙwanƙwasa. Sa'an nan, lokacin yin kullun, karkatar da ƙafafunku a gefe ɗaya da kafadu.

Masu farawa yakamata suyi nufin saiti biyu zuwa uku na ɓarna gefe, tare da maimaita 10 a kowane saiti.

Abin da za a guje wa: Kada ku yi sauri, kuma ku tabbatar cewa motsinku yana jinkiri kuma a tsaye. Sashin tsakiya zai yi rauni idan kun yi ƙugiya cikin gaggawa.

Tukwici: Kasance wurin mai da hankali don dubawa lokacin yin ƙugiya don ku kiyaye tazarar da ke tsakanin haƙar ku da ƙirjin ku.

Motsa jiki don Rage Kitsen Ciki tare da Reverse Crunches

Motsa jiki don Rage Kitsen Ciki tare da Reverse Crunches

manyan fina-finan soyayya guda goma na kowane lokaci

Ana amfani da crunch na baya a kan ƙananan ciki, wanda shine mafi zurfin tsoka a cikin ciki. Yana ɗaya daga cikin mafi tasiri motsi zuwa rasa ƙananan kitsen ciki , musamman mata. Kuna iya ci gaba don juyawa crunches bayan ƴan makonni na samun kwanciyar hankali tare da sauran bambance-bambancen.

Yadda za a yi reverse crunch?

Kwanta a cikin matsayi don ƙumburi, kuma kafin yin kullun, ɗaga ƙafafunku a cikin iska - diddige ku na iya tashi a cikin iska ko a gindinku. Yi numfashi yayin da kake ɗaga jikinka, kuma kawo cinyoyinka zuwa ƙirjinka. Tabbatar cewa haƙar ku tana daga ƙirjin ku. Hakanan zaka iya durƙusa hancinka.

Abin da za a guje wa: Kada ku kawo gwiwar gwiwar ku zuwa iyawar gwiwa. Gwada kuma guje wa janye gindin ku daga ƙasa lokacin yin ƙulle-ƙulle.

Tukwici: Kuna iya haye idon ƙafarku idan kuna so lokacin ɗaga ƙafafunku sama.

Motsa jiki mai kitse - Crunch kafafu a tsaye

Motsa jiki don Rage Kitsen Ciki tare da Crunch kafafu a tsaye


Wannan yana da matukar amfani crunch cewa yana ƙarfafa ainihin haka kuma yayin aiki da tsokoki a kusa da ciki. Yana da girma motsa jiki don rasa kitsen ciki . Yana da tasiri ga ƙananan tsokoki kuma. Matsayin wannan crunch yana inganta ƙarfin motsa jiki, don haka yana da kyau don ci gaba zuwa bayan kun ji dadi tare da kullun asali.

Yaya za a yi kullun kafa a tsaye?

Ci gaba, kwanta a kan tabarmar ku, kuma ku shimfiɗa ƙafafunku sama a cikin iska har ƙafafunku suna fuskantar rufi. Ƙafafunku ya kamata su kasance madaidaiciya kamar yadda zai yiwu, asali madaidaici zuwa ƙasa. Sanya hannayenku a bayan kan ku, tare da tafin hannunku madaidaiciya ko babban yatsa a bayan kunnuwanku. Ɗaga jikin ku gwargwadon iyawa, kiyaye tazarar inci kaɗan tsakanin haƙar ku da ƙirjin ku. Yi numfashi lokacin da kake ɗaga jikinka kuma yi numfashi lokacin da kake dawowa ƙasa. Numfashi sannan kuma daga sama na sama zuwa ƙashin ƙugu. Numfashi a hankali. Yi kimanin 10-12 crunches na biyu zuwa uku sets. Dubi bidiyon da ke sama kan yadda ake yin kullun kafafu a tsaye.

Abin da za a guje wa: Kada ku kulle gwiwoyinku lokacin ɗaga na sama zuwa ƙashin ƙugu, zai haifar da damuwa.

Tukwici: Hakanan za'a iya yin wannan ƙugiya tare da ƙetare ƙafar ƙafafunku, kiyaye ƙafafunku a tsaye kuma suna fuskantar rufi.

Motsa jiki mai kitse - Motsa Keke

Motsa jiki don Rage Kitsen Ciki tare da Motsa Keke




Kodayake sunan yana nuna cewa kuna buƙatar keke don wannan rage kitsen ciki motsa jiki, kada ku damu. Kuna iya yin shi da kyau koda ba tare da keke ba. Idan kuna da damar yin zagayowar, duk da haka, ci gaba da gaba kuma ku ciyar aƙalla mintuna 20 zuwa 25 akansa a rana ɗaya.

Yadda za a yi motsa jiki na keke?

Kuna buƙatar kwanta a kan tabarmar ku kuma kiyaye hannayenku ko dai a gefe ko a bayan kan ku kamar yadda kuke yi a cikin kullun. Ɗaga ƙafafu biyu da yawa daga ƙasa kuma lanƙwasa su a gwiwoyi. Yanzu, maimaita motsi na ƙafafu kamar kuna hawan keke . Don farawa, kawo gwiwa na dama kusa da kirjin ku yayin fitar da kafar hagu a tsaye. Sa'an nan, yayin da kake fitar da ƙafar dama a tsaye, kawo gwiwar hagu kusa da kirjinka. Maimaita sau 10 zuwa 12 ga kowane saiti kuma aƙalla saiti uku a lokaci ɗaya.

Abin da za a guje wa: Kada ku ja wuyan ku kuma tabbatar da kiyaye bayanku a ƙasa.

Tukwici: Yi wannan motsa jiki kawai wani ɓangare na babban gabaɗaya asarar nauyi na yau da kullun da crunches da sauran su motsa jiki na zuciya don rasa kitsen ciki . Duba wannan bidiyon don fahimtar motsin.

Motsa jiki mai kitse - Lunge karkatarwa

Motsa jiki don Rage Kitsen Ciki tare da karkatar da huhu

Wannan motsa jiki ne ga masu farawa waɗanda suke so rage kitsen ciki da sauri . Hakanan babban motsa jiki ne na ƙasa kuma yana ƙarfafa ainihin ku. Hakanan zaka iya amfani da wannan azaman motsa jiki mai ɗumi don samun kwararar jini zuwa tsokoki da yawa a lokaci ɗaya.

Yadda za a yi jujjuyawar huhu?

Kuna buƙatar tsayawa tare da ƙafafu na hip-nisa daban. Ya kamata gwiwowinku su ɗan lanƙwasa. Yanzu, bar hannayenku biyu a gabanku, tabbatar da cewa sun daidaita tare da kafadu kuma ku ajiye su a layi daya zuwa ƙasa. Shiga cikin huhu tare da ƙafar hagu a gaba. Yanzu, karkatar da jikinka na sama zuwa hagu tare da gangar jikinka. Na gaba, yi ƙoƙarin isa hannunka da aka miƙe a gefen hagunku. Yi tunanin nuni zuwa hagu daga naku gindin ciki . Matsar da hannuwanku a hankali zuwa tsakiya kuma ku matsa gaba tare da kishiyar ƙafa kuma ku karkata zuwa wancan gefe. Kuna iya amfani da matakai 10 don kowane saiti kuma kuyi saiti biyu a matakin farko.

Abin da za a guje wa: Kada ku karkatar da gwiwa ko karkatar da kashin baya gaba. Ya kamata a kiyaye kashin baya madaidaiciya.

Tukwici: Da zarar kun gina juriya tare da wannan darasi, zaku iya yin shi tare da riƙe nauyi (kamar ƙwallon magani) a hannunku.

Motsa Kitsen Ciki - Matsayin Ciki

Motsa jiki don Rage Kitsen Ciki tare da Vacuum


Aikin motsa jiki na ciki yana da ƙarancin tasiri, kuma yana ba da fifiko ga numfashin ku maimakon ƙara yawan bugun zuciyar ku. Yana da girma dabara don rasa mai ciki kuma ana amfani dashi a cikin tsarin horo iri-iri. Yana aiki da ƙarfi don horar da tsokoki na ciki da inganta matsayi.

Yaya za a yi mashin ciki?

Yana da yadda ya kamata mikewa tsayawa. Don yin motsin ciki, tsaya a tsaye a ƙasa, kuma sanya hannuwanku a kan kwatangwalo. Yanzu, fitar da dukkan iskar, gwargwadon yadda za ku iya. Yadda ya kamata, yakamata ku ji babu iska a cikin huhu. Sa'an nan kuma, faɗaɗa ƙirjin ku, kuma ku ɗauki ciki gwargwadon iko kuma ku riƙe. Yi ƙoƙarin tunanin abin da za ku yi idan kuna son cibiya ta taɓa kashin bayan ku, kuma kuyi motsi. Yi ƙoƙarin riƙe na tsawon daƙiƙa 20 (ko fiye) idan kun kasance mafari, sannan a saki. Naƙuda ɗaya kenan. Maimaita sau 10 don saiti ɗaya.

Abin da za a guje wa: Wannan motsa jiki dole ne a yi a kan komai a ciki , in ba haka ba, zai haifar da matsalolin narkewa. Idan kuna fama da kowace matsala ta zuciya ko huhu, to kuna iya tsallake wannan.

Tukwici: Da zarar ka rataye shi kuma ka mallaki shi a tsaye, za ka iya yin shi a durƙusa, a zaune, da kuma kwance.

FAQs Yayin Motsa Jiki don Rage Kitsen Ciki

Motsa jiki don Rage Kitsen Ciki

tsarin abinci don lafiyayyen jiki

Q. Menene mafi kyawun motsa jiki don rasa kitsen ciki?

TO. Motsa jiki na Cardio. Ee, motsa jiki na cardio yana taimakawa ƙona adadin kuzari da narke mai maras so . Kuna iya zaɓar daga tafiya, gudu da gudu. Yin tafiya cikin sauri na kusan mintuna 30-45 kwana huɗu zuwa biyar kowane mako ko fiye zai yi aiki. Da zarar ka sami ƙarfin huhu, za ka iya ci gaba zuwa tseren gudu a tsayayyen taki na tsawon lokaci guda, kuma a ƙarshe ka haɗa ƴan mintuna kaɗan na gudana a cikin ayyukan yau da kullun.

Q. Zan iya rasa kitsen ciki kawai da motsa jiki?

TO. Hakan yana da wahala. Idan kun zaɓi kawai don motsa jiki ba tare da sarrafa abin da kuke ci ba, to tasirin zai kasance a hankali da rashin ƙarfi. Kuna buƙatar aiwatar da a lafiyayyan abinci yayin da yake mai da hankali kan aikin motsa jiki mai tasiri. Zai fi kyau a guje wa abinci mai soyayyen da aka liƙa da sukari samu kitsen cikinki ya narke . Don haka, kada ku kai ga wannan kayan zaki kowane lokaci nan da nan!

Motsa jiki don Rage Kitsen Ciki tare da Yin iyo

Q. Shin yin iyo zai taimaka wajen rage kitsen ciki?

TO. Yin iyo kuma wani nau'in motsa jiki ne na zuciya wanda ke da matukar amfani ga jiki. Yana taimaka muku ƙona adadin kuzari, rasa nauyi da sautin jikin ku! Kodayake yin iyo hanya ce mai kyau don ƙona adadin kuzari, kuna buƙatar haɗa wasu nau'ikan crunches da sauran takamaiman motsa jiki a cikin ayyukanku na mako-mako zuwa musamman. kitson ciki .

Q. Menene ba zan iya janye jikina sama da yawa lokacin yin ƙulle-ƙulle ba?

TO. Wannan matsala ce ga duk masu farawa, kuma ba abin damuwa ba ne. Idan ba za ku iya zuwa gabaki ɗaya ba lokacin da kuka fara motsa jiki, kuna jan kanku gwargwadon iyawa. A hankali, tare da motsa jiki na yau da kullun, zaku sami mafi kyawun motsi tare da nisa mafi sauƙi. Kawai doke shi, kada ku daina!

Naku Na Gobe