Sauƙaƙan Hanyoyi Don Samun Guda Shida Abs

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Karka Rasa

Gida Lafiya Kiwan lafiya Lafiyar ku oi-Anvi Ta Anvi Mehta | An buga: Alhamis, 1 ga Mayu, 2014, 7:00 [IST]

Shida fakitin abs, shin basuda kyau kawai? Bayan ganin 'yan wasan suna faɗakarwa da ɓacin ransu shida, da yawa suna son samun nasu abubuwan na rashin hankali. Kodayake da yawa daga cikinmu bamu san yadda ake samun fakiti shida ba ko yadda ake yin fakiti shida ba. Wannan shine inda yake da alama samun fakiti shida yana da wahala.

A cikin wannan labarin zamuyi magana game da yadda ake shirya fakiti shida da kuma yadda ake samun fakiti shida a cikin wata ɗaya. Wannan yana da ɗan yuwuwa amma a zahiri yana da sauƙi don samun kwatankwacin fakiti shida a cikin wata ɗaya. Wadannan nasihu da motsa jiki zasu taimaka muku kan yadda zaku sami kwatankwacin shida a cikin wata daya.





Sauƙaƙan Hanyoyi Don Samun Guda Shida Abs

Abinci - Don yin fakiti shida a cikin wata ɗaya, abu na farko da zaka fara dp an yanke shi akan duk yawan sukari da bin tsayayyen abinci. Dole ne ku yi sadaukarwa kaɗan idan kuna son samun ɓaukewar fakiti shida a cikin wata ɗaya. Abincinku ya kamata ya kunshi sunadarai da yawa kamar soya, tofu da kaza. Kada ku ci abinci tare da mai mai yawa da abun ciki na carbohydrate. Wannan hanya ce guda ɗaya akan yadda zaka sami fakiti shida a cikin wata ɗaya.

Tilas na Kwakwalwa - Samun fakiti shida a cikin wata ɗaya tabbas ba wasa bane. Kuna buƙatar sadaukarwa da aiki tuƙuru. Kuna buƙatar zubar da nauyin da ya wuce kima kafin ku shiga cikin jijiyar tsokokinku na ciki. Don rage nauyi dole ne kuyi wasu nau'ikan motsa jiki na zuciya a kullun ba tare da gazawa ba. Sa'a guda na zuciya dole ne a gare ku don rage ƙwayoyin mai mai yawa. Wannan zai zama mataki na farko akan yadda ake samun ɓarna shida a cikin wata ɗaya. Cardio na iya haɗawa da gudu, tafiya cikin sauri, tsalle-tsalle, rawa da sauransu.



Crunches - Crunches yana da tasiri mai ban mamaki akan rashi. Yi kullun 50 na nau'uka daban-daban kowace rana don watan watan kuma an tabbatar da fakitinku shida. Crunches yana taimakawa sautin tsokoki na ciki kuma suna da tasiri sosai a jiki. Akwai nau'ikan crunches da yawa kamar rabin crunch, a tsaye crunches da sauransu. Crunches shine amsar ku don yadda ake samun fakiti shida a cikin wata ɗaya. Tare da crunches ya kamata ku yi ɗan ƙarami ma. Miƙewar tsokoki kuma zai taimaka a shakatawa jiki bayan motsa jiki da sautin tsokoki.

Gym - Babban motsa jiki da horo wani abu ne da zaka iya yi don samun fakiti shida a cikin wata ɗaya. Abin da kawai za ku yi shi ne horarwa a ƙarƙashin ƙwararren mai koyar da motsa jiki da mai koyar da motsa jiki na tsawon watan. Gabaɗaya, lokacin da kuke buƙatar yin fakiti shida a cikin wata ɗaya dole ku motsa jiki na aƙalla sau biyu a rana don awanni 2. A cikin horo na motsa jiki zasu maida hankalin kan raunin ku amma kuma zasu sa ku motsa jiki don sauran sassan jiki ta yadda kowane abu zai zama mai daidaituwa da daidaito. Horon motsa jiki shine mafi kyawun zaɓi don samun fakiti shida a cikin wata ɗaya kuma abin da kawai zakuyi shine kiyaye shi daga baya.