Mai ƙarfi sabon fata ne! Mantras na zaman lafiya na zamani suna ba da shawarar cewa dacewa, ƙarfi da farin ciki ya zarce buƙatar duba wata hanya. Muddin kuna cikin koshin lafiya, kuma jikin ku yana aiki zuwa ga mafi kyau, wannan shine komai. Duk da yake kasancewa mai kiba saboda mummunan zaɓin salon rayuwa a fili babu-a'a, wataƙila ya kamata mu daina mai da hankali kan yadda muke kama, mu fara mai da hankali kan ƙarfin da muke ji. Anan akwai shawarwari don ƙara ƙarfin jiki.
Yi motsa jiki na jiki kowace rana a gida na akalla minti 20
Yin amfani da jikin ku kawai shine hanya mafi kyau kuma mafi dacewa don ƙara ƙarfin jiki. Akwai gamut na motsa jiki da za ku iya la'akari da su - tura-ups, chin-ups, lunges, squats, jumps squats, crunches da sauransu. Ba wai kawai waɗannan sauƙin aiwatarwa ba ne, jikin ku kuma yana koyon amfani da kansa sosai.
Samun abinci mai yawan gina jiki
yadda za a rage pimple mark a halitta
Don ƙarfafa ƙarfi, yana da mahimmanci don haɓaka ƙwayar tsoka na jiki. Don haka dole ne a ci abinci mai gina jiki mai yawa, tare da isasshen adadin mai mai kyau (omega 3 fatty acids) da hadaddun carbohydrates da aka jefa a ciki. Qwai, kifi, nama maras kyau, yoghurt, legumes da wake, goro da tsaba da tofu duk sun kasance. ban mamaki tushen furotin. Har ila yau, ƙara wannan abincin tare da ɗan ƙaramin yanki na hatsi (oatmeal da shinkafa launin ruwan kasa zabi ne mai kyau) a rana, da kwano na 'ya'yan itatuwa da kayan marmari.
Samun horo na nauyi a cikin sau uku a mako
An sharadi mata su yi imani ba za su iya ɗaukar nauyi mai nauyi ba! Duk da haka, ana amfani da su a zahiri don ɗaga komai daga yara zuwa jakunkuna masu nauyi, don haka wannan ka'idar a fili ba ta da kyau! Horon nauyin nauyi na yau da kullun na iya taimakawa haɓaka ƙarfi - matattu, kettlebells, barbells wasu kayan aikin ne kawai waɗanda zaku iya amfani da su. Samun mai horarwa, don farawa, don kada ku cutar da kanku a farkon. Da zarar kun ji daɗi, fara haɓaka nauyi kuma ku kalli ƙarfin ku yana girma!
Mayar da hankali kan daidaitaccen salon rayuwa
Huta da barci ba su da ƙarfi, amma jikinka yana buƙatar sa'o'i takwas na sa'o'i don sake farfadowa don kada ya ƙare. Daidaita yanayin bacci ta hanyar yin barci da wuri, da farkawa da wuri. Yanke shan taba da barasa; Waɗannan su ne manyan cikas ga ƙarfafa ƙarfi yayin da kawai suke jan jikinka ƙasa. A sha akalla gilashin ruwa 10 a rana. Fara wasa wasanni, yi aiki a kusa da gidan kuma kuyi tunani don jimre da damuwa!
