YADDA AKE RAGE KITSEN HANNU DA SAURI?

daya. Me Ke Kawo Kiba Hannu?
biyu. Wane Abinci Ya Kamata Ku Bi Don Rasa Kitsen Hannu?
3. Motsa jiki Don Rage Kitsen Hannu
Hudu. FAQs akan Fat ɗin hannu

Ah, mai hannu. Kun san menene. Kuma mu kasance masu gaskiya. Dukanmu mun san cewa kada mu yi babban abu daga irin waɗannan abubuwa (duk nau'ikan jiki suna da kyau, bayan duk). Amma har yanzu akwai shakku na ɗan lokaci da dukanmu muke fuskanta lokacin da ya zo don ba da kyauta mafi kyawun spaghetti ko riga mara hannu. Idan akwai kalma ɗaya don bayyana kitsen hannu, dole ne ya kasance mai taurin kai. Kuma komai yawan sarrafa abincin ku ko rage kayan zaki, kitsen hannu har yanzu yana da alama ya tsaya. Haushi, dama? Amma kafin gano hanyar da za a rage tsokoki na hannu, yana da muhimmanci a san abin da ke haifar da tara kitsen hannu.

Yadda Ake Rage Kitsen Hannu da Sauri

Me Ke Kawo Kiba Hannu?

Idan kana tunanin kai kaɗai ne ke fuskantar wannan matsalar, ka sani ba kai kaɗai ba ne. Kitsen hannu yana daya daga cikin abubuwan da farkon tsufa ke haifarwa. Yayin da kuke girma, naku metabolism rate yana raguwa kuma idan ba ka bin salon rayuwa mai motsa jiki, za a iya adana kitsen da ya wuce gona da iri a hannunka.

Duk da yake babu tabbataccen ƙarshe har yanzu, wasu binciken da aka gudanar sun kafa cewa ƙananan matakan testosterone na iya haifar da ajiyar kitse mai yawa a cikin yankin hannu na sama. Yayin da mata ke girma, matakan testosterone a jikinsu suna raguwa, yana sa ya yi musu wuya su rasa hannayensu.

Don haka, wannan yana tayar da tambayoyin dala miliyan. Yadda za a rasa flabby makamai? Shin akwai tabbataccen hanyar harbi don rage kitsen hannu? A takaice, eh. Bari mu fara da abin da za ku iya ci rage flabby makamai .

Wane Abinci Ya Kamata Ku Bi Don Rasa Kitsen Hannu?

1. Ci gaba da ƙidaya

Yanke adadin kuzari don asarar kitsen hannu

Abu na farko da ya kamata ka tuna yayin ƙoƙarin rage flabby makamai shine cewa kana buƙatar fara kallon adadin adadin kuzari da kuke cinyewa. Bincike ya nuna cewa mutum yana buƙatar ƙone kusan calories 3,500 don ƙona fam ɗin mai. Duk da yake adadin yana da wahala, akwai hanya mai sauƙi don cimma wannan burin. Gwada rage kusan adadin kuzari 500 daga abincin ku na yau da kullun kuma sama da mako guda, zaku iya ƙone calories 3,500. Rubuta duk abin da kuke ci da abubuwan da ke cikin kalori, a cikin littafin rubutu, don hanya mafi sauƙi don kiyaye yawan amfanin ku.

2. Babu sukari

Ka guji ƙara sukari don rasa kitsen hannu

Wannan a bayyane yake, dama? Kowa ya san abubuwan da ke da babban abun ciki na sukari (e, sodas, cakes da pastries, muna kallon ku) yana da kyau ga lafiya. Sugar da kansa ba shi da kyau ko kadan amma don rasa makamai masu laushi, dole ne mutum ya yi rage abinci tare da yawan adadin sukari. Domin rage kitsen hannu, yi canje-canje ga abincin ku na yau da kullun don rage ƙarar sukari. Misali, ki rage yawan sukarin da kike zubawa a kofi ko shayi, maimakon siyan gwangwani ko na kwalba, sai ki yi ruwan 'ya'yan itace sabo da kanku, maimakon hatsin karin kumallo da sukari ya cika, sai ki gwada porridge na oat sannan a zuba 'ya'yan itace sabo. don dash na zaki.

3.Kada ku daina karin kumallo

Kar a taɓa tsallake karin kumallo don rasa kitsen hannu

Wannan shi ne mafi munin abin da za ku iya yi wa kanku idan kuna son rasa makamai masu laushi! Tsallake karin kumallo zai iya haifar da ku wuce gona da iri a cikin abinci ta rana. Maimakon haka, ku ci karin kumallo mai kyau, mai daɗi don fara ranar ku akan daidai bayanin.

4. Haɗa furotin

Protein arzikin abinci don rasa kitsen hannu

Idan kuna ƙoƙarin rasa hannaye masu laushi, zai taimaka don haɗa ƙarin furotin a cikin abincin ku. Abincin da ke da wadatar furotin zai taimake ka gina karin tsoka da kuma taimakawa wajen bunkasa metabolism, don haka taimaka maka ƙone karin adadin kuzari. Wani dalili kuma don haɗa ƙarin furotin a cikin abincinku shine cewa zai taimaka muku jin ƙoshi na dogon lokaci, yana sauƙaƙa don kada ku shiga cikin zafin yunwa tsakanin abinci. Ka tuna, makasudin shine kawai a haɓaka yawan furotin, ba iyakance duk abincin ku zuwa furotin kawai ba. Haɗa ƙarin nama maras kyau, wake, goro, iri, abincin teku da ganyaye masu ganyaye don rasa hannaye masu tauri.

Motsa jiki Don Rage Kitsen Hannu

Idan kawai rage kitsen hannu ya kasance mai sauƙi kamar sarrafa abincin ku kawai. Duk da yake cin daidai shine rabin tsarin gaba ɗaya, dole ne ku kula daidai da motsa jiki kuma. Ga wasu sauki motsa jiki bi domin samun sakamakon da ake so.

1. Dagawa nauyi

Duk abin da kuke buƙata don wannan motsa jiki shine daidaitattun ma'auni. Idan ba ku da dumbbells, za ku iya amfani da kwalban ruwa a maimakon.
Tsaya tare da ƙafafunku nisan kafada.
Riƙe nauyin da hannuwanku biyu kuma ku ɗaga shi sama da kan ku. Kula da hankali ga tsari. Ya kamata hannuwanku su kasance madaidaiciya.
Sannu a hankali, rage nauyi a bayan bayan ku.
Bayan riƙe da daƙiƙa biyu, sake ɗaga nauyin sama da kan ku.

Yayin yin wannan motsa jiki, kiyaye hannayenku kusa da kunnuwanku gwargwadon yiwuwa.

Yi 3 sets na 20 reps kowane. Huta na minti daya a tsakanin kowace saiti.

2. Tricep dips

Nemo kujera ko benci mai dacewa don wannan darasi. Tsayin kujera / benci yana da mahimmanci. Dole ne ya zama aƙalla ƙafa 2 sama da ƙasa.
Zauna a gefen kujera / benci kuma sanya hannayenku a bayan ku ko a gefen wurin zama. Tabbatar cewa tazarar da ke tsakanin hannunka ta kasance da nisa da kafada.
Tare da baya a tsaye a tsaye, zauna a gefen wurin zama, tare da shimfiɗa ƙafafunku a gabanku.
Lanƙwasa gwiwar gwiwar ku zuwa kusurwa 90-digiri kuma a hankali rage ƙananan jikin ku daga wurin zama zuwa ƙasa.
Riƙe wannan matsayi na ƴan daƙiƙa kaɗan kuma ku tuna don daidaita numfashinku. Yi ɗan zurfin numfashi. Zai taimake ku kula da matsayi ba tare da yin aiki da kanku ba.
Miƙe hannunka kuma ka sake tura jikinka sama (kada ku zauna akan kujera tukuna).
Yi saiti 3 na maimaitawa 20 kowace rana don ingantaccen sakamako na rage kitsen hannu.

3. Bicep curls

Kuna buƙatar ma'auni guda biyu don wannan darasi.
Tsaya da ƙarfi a ƙasa, tare da ƙafafu da faɗin kafada. Riƙe nauyi ɗaya a kowane hannu.
Yayin kama ma'aunin nauyi, tabbatar da tafin hannunku suna fuskantar ku, tare da kewaye da yatsu kewaye da nauyin.
Ɗaga duka ma'aunin nauyi ta hanyar lanƙwasa gwiwar gwiwar ku da kawo hannuwanku sama zuwa ga kafadu.
Rike gwiwar gwiwar ku kusa da ɓangarorin ku don kula da sigar da ta dace.
Bayan riƙe na ƴan daƙiƙa, saukar da ma'aunin nauyi ta runtse hannuwanku.
Dangane da matakin jin daɗi, yi kusan saiti 2 zuwa 4 na 15 ko 20 reps kowanne.

4. Tura sama

Wannan motsa jiki na iya yin aiki mai kyau ga duk waɗanda ke neman rasa hannun hannu.
Yada tabarma yoga a kasa kuma ku kwanta a kan ciki.
Tare da tafin hannunku suna fuskantar ƙasa, kwantar da hannuwanku a ƙasa.
Tare da hannunka a kwance da ƙarfi a ƙasa, ɗaga jikinka sama. A hankali, sake runtse jikinka, har sai kirjinka ya kusa taba kasa.
Tun da wannan motsa jiki yana buƙatar babban ƙarfin jiki na sama, fara da yin turawa gwiwa da farko sannan ku ci gaba da turawa akai-akai idan kun sami kwanciyar hankali.
Ka kwantar da gwiwoyi a ƙasa kuma ka ɗaga na sama a hankali. Dakata na ɗan daƙiƙa sannan ka sake sauke shi har sai ƙirjinka ya kusa da ƙasa (daidai da shi).
Yayin wannan motsa jiki, numfashi a kan hanyarka ta ƙasa kuma fitar da numfashi lokacin da kake ɗaga jikinka sama.
Yi maimaita sau 3 na saiti 10 kowace rana don sakamako mafi kyau.

5. Side plank tare da dumbbell kiwo

Itacen gefe tare da dumbbell yana ɗagawa don rage kitsen hannu

An san cewa katako hanya ce mai kyau don aiwatar da ainihin ku. Tsarin gefe yana yin haka amma idan kun ƙara dumbbells guda biyu, zaku iya samun fa'idodi guda biyu. Ba wai kawai za ku yi aiki da ainihin ku ba amma hannayenku kuma, kuma za ku iya yin bankwana da kyau ga kitse.
Don wannan motsa jiki, kuna buƙatar matin yoga da dumbbell na kowane nauyin da kuke jin daɗi da shi. (Kada ku tuna, nauyi mai nauyi zai haifar muku da damuwa don haka da kanku, don haka, zaɓi cikin hikima).
Huta a kan gwiwar hannu, a cikin matsayi na katako na gefe. Don riƙe matsayin daidai, kula da fom ɗin ku, ko kuna iya cutar da kanku. Don wannan darasi, gwiwar hannu ya kamata ya kasance ƙasa da kafaɗa kuma ƙafafunku su kasance ɗaya a saman ɗayan. Rike dumbbell a cikin hannun ku.
A hankali ɗaga hips ɗinku daga tabarma ta yadda akwai madaidaiciyar layi da aka yi daga kafaɗunku zuwa idon sawun ku.
Miƙa hannun da kuke riƙe da dumbbell sama da kafaɗa.
Na gaba, sake runtse hannun ku kuma ku kwantar da shi a gaban jikin ku.
Kula da numfashi don kada ku damu yayin wannan aikin. Numfashi yayin da kake ɗaga hannunka sama da kafaɗa da numfashi yayin da kake sake saukar da shi ƙasa.
Maimaita waɗannan motsi aƙalla sau goma sannan canza gefe kuma sake bi matakan.

6. Almakashi

Almakashi suna motsa jiki don rage kitsen hannu

Wannan motsa jiki yana da sauƙin yi kuma yana buƙatar wani nauyi. Kuna buƙatar tabarma na yoga kawai da isasshen sarari don motsa hannuwanku.
Yada tabarma kuma ku tsaya tare da kafafunku daban.
Mika hannuwanku zuwa gaɓangaren ku kuma kiyaye su madaidaiciya. Wannan shine matsayin ku na farawa.
Yanzu, kawo hannuwanku zuwa gaban jikinku kuma ku haye su ta hanyar da suke haɗuwa. (Ka yi tunanin hannayenka kamar ruwan almakashi lokacin da kake haye su).
Koma zuwa matsayin da kuka fara.
Maimaita wannan motsi kuma ci gaba na kimanin minti 20.
Yi wannan motsa jiki kowace rana don sakamako mafi kyau.

FAQs akan kitsen hannu

Q. Yaya ake rasa kitsen hannu ba tare da samun tsoka ba?

TO . Yayin amfani da ma'auni yana ɗaya daga cikin mafi tasiri hanyoyin rasa kitsen hannu, ya zo tare da damuwa ko tsokoki za su yi girma. Duk da yake wannan abin damuwa ne na kowa, ginin tsokoki baya faruwa cikin dare kuma yana ɗaukar sa'o'i na motsa jiki mai zurfi a dakin motsa jiki. Idan ku, duk da haka, har yanzu damuwa, za ku iya rasa makamai masu banƙyama ta hanyar zaɓar motsa jiki waɗanda ba su haɗa da nauyi ba. Ayyukan motsa jiki irin su turawa na iya taimakawa a wannan yanayin, tun da za ku yi amfani da nauyin jikin ku sautin hannunka . Tricep dips kuma zai taimake ka ka rasa hannun hannu ba tare da yin girma ba. Yoga wani babban madadin.

Q. Ta yaya zan kawar da faffadan kafada da babban hannu na sama?

TO . Nufin kafadun ku kawai yana da wuya. Rage yawan nauyin jiki gaba ɗaya zai taimaka kafadu su yi ƙasa da faɗi. Yi motsa jiki aƙalla sau uku a mako don rasa nauyi kuma yana iya taimakawa wajen haɓaka metabolism, wanda a ciki juya AIDS asarar nauyi . Akwai, duk da haka, wasu motsa jiki da za ku iya yi. Tashin gaba zai taimake ku. - Tsaya tare da dumbbell a kowane hannu tare da hannayen ku a gefen ku. - Dan lankwasa gwiwar hannu kadan, mika hannunka kuma ka daga shi zuwa matakin kirji - Rike na yan dakiku, sannan ka sake runtse hannunka.

Q. Yaya tsawon lokacin da ake ɗauka don rasa kitsen hannu?

TO . Babu tabbataccen amsa ga wannan tambayar tunda ta bambanta daga mutum zuwa mutum, ƙarfin tsarin motsa jiki, adadin kitsen da kuke da shi da kuma kan metabolism. Idan kun tsaya kan cin abinci mai kyau da motsa jiki da kyau, za ku iya ganin bambanci a cikin 'yan watanni.

Q. Ta yaya zan iya rasa mai ba tare da horon nauyi ba?

TO . Haɗa ƙarin cardio a cikin tsarin ku don ƙona ƙarin adadin kuzari. Tafiya ko gudu na iya taimakawa. Yoga ko amfani da a tsallake igiya Hakanan zai iya taimaka maka rasa mai. Yin wasa wata hanya ce mai kyau don yin sautin hannu. Bayan jin daɗi, wasan tennis ko ƙwallon ƙafa manyan wasanni ne tunda suma suna mai da hankali ne akan hannayenku. Pushups, jujjuya hannu da tricep dips duk misalan motsa jiki ne ba tare da amfani da nauyi ba.

Q. Calories nawa nake buƙata don rasa kitsen hannu?

TO . Nazarin ya ce mutum yana buƙatar ƙone kusan calories 3500 don ƙona laban mai. Yanke kimanin adadin kuzari 500 daga abincin yau da kullun kuma a cikin mako guda, zaku iya ƙone calories 3500.

Hakanan zaka iya karantawa Yadda ake rage kitson fuska da kuma haƙar ku biyu don ingantacciyar laƙabi .