Atisaye 7 Mafi Girma Don Taimaka Maka Ka rabu da Kiba na Baya

Mafi Kyawun Sunaye Ga Yara

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Aiko Min Da Imel Nuna A Shafin

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Shin kuna jin tsoron sanya saman tanki ko rigunan baya bayan kitse? Idan haka ne, to ku amince da mu lokacin da muke cewa yawancin mata a zamanin yau suna fuskantar matsalar yawan ƙarfin gwiwa. Ci gaba da karanta wannan labarin don ƙarin sani game da gogewa wanda zai iya taimaka muku kawar da mai mai.

Abubuwa da yawa kamar zama tsawon awanni a gaban kwamfutar, rashin lokacin motsa jiki, halaye marasa kyau, da sauransu, na iya haifar da tarin kitse a yankin baya. Wannan kuma yana iya shafar matsayin mutum kuma yana haifar da matsaloli na baya mai tsanani.

Abin farin ciki, wannan yana daga cikin waɗancan matsalolin waɗanda za a iya magance su tare da taimakon atisayen da aka yi niyya. Ayyukan ƙarfafawa waɗanda ke ƙaddamar da tsokoki na baya ya kamata a haɗa su cikin aikin motsa jiki na yau da kullun don yin umurni da adieu don dawo da mai.

A yau, mun shirya jerin 7 mafi kyawun motsa jiki wanda zai iya taimaka muku kawar da mai mai kyau.

Gwada waɗannan darussan masu amfani don amfani da ƙarfi don dawo da abin da kuke so koyaushe.

Lura: Idan kun taɓa shan wahala daga rauni ko a halin yanzu kuna fama da rashin lafiya, to lallai ne ku bincika likitanka da malamin ku kafin fara kowane aikin motsa jiki.

1. Jirgin Jirgin Ruwa:

Wasan motsa jiki na motsa jiki abu ne mai sanyaya kuzari wanda yakamata a saka shi a cikin aikin ku na yau da kullun ba tare da gazawa ba. Don yin wannan aikin, dole ne ku shiga gidan motsa jiki. Amma amince da mu, wannan aikin yana da ƙimar gaske, musamman idan kuna son kawar da kitse mai kumburi. A zahiri, ba wai kawai kitse ba, wannan aikin yana da kyau don ƙarfafa ƙananan ka da na baya.

2. Motsa jiki na TYI:

Motsa jiki na TYI ana iya aiwatar dashi cikin sauƙi daga kwanciyar hankalin gidanku. Abin da kawai ake buƙata shi ne abin motsa jiki. Kwanciya kan tabarmar da ke fuskantar kasa sannan ka shimfida hannunka sama da kanka ka kuma sanya jikinka a cikin yanayin haruffa T, Y da I.

3. Plank Tare da Raaga hannu:

Wannan fasalin katako yana da kyau don fashewar kitse a baya da kuma ƙarfafa ƙarfin tsokoki. Yin wannan aikin yana da sauki. Da farko dai, shiga cikin matsakaiciyar tsarin katako sannan ka ɗaga hannunka na hagu ta yadda zai yi daidai da bene. Bayan haka, maimaita hakan da hannun dama. Yi haka a kowace rana don samun lafiyar-da-baya.

4. Ja Ups:

Upsauka masu kyau ga jikinka na sama. Wannan aikin motsa jiki na kitse zai taimaka maka samun babban jiki mai ma'ana, inganta matsayinka da jimiri. Wannan aikin don kawar da kitsen baya shine kawai abin da kuke buƙata.

aski ga m fuska madaidaiciya gashi

5. Tricep Kickbacks:

Idan ya zo ga kawar da kitse na baya, kickbacks na tricep na iya tabbatar da yin tasiri sosai. Kuna buƙatar dumbbells don yin wannan aikin. Da fari dai, lanƙwasa jikinka ta gaba ta hanyar riƙe duwaiwan ka a miƙe da gwiwoyin ka kaɗan. Bayan haka, yayin riƙewa da dumbbells, ɗaga hannunka baya sannan dawo da shi. Maimaita wannan a kullun don samun sakamako kai tsaye.

6. Turawa:

Babu jerin motsa jiki da zai taba zama cikakke ba tare da ambaton wannan motsa jiki mai tasiri ba don ƙoshin mai. Haɗa wannan motsa jiki mai cike da kitse a cikin aikin motsa jikin ku na yau da kullun don sautin kafaɗun ku da kuma mayar da mai mai mai.

7. Layuka madaidaiciya:

Hakanan ana ɗaukar layuka madaidaiciya suna da tasiri sosai wajen kore kitse mai. Wannan aikin na musamman yana nufin yankin baya, biceps da kafadu. Yana aiki mafi kyau yayin aiwatar dashi tare da dumbbells kuma idan anyi sau biyu a kowace rana.

Naku Na Gobe

Don Sani

Aiko Min Da Imel Nuna A Shafin