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Shin wandonku yana dacewa kadan? Shin kuna damuwa game da ƙarin kitse da aka tara a cinyoyinku kuma kuna tunanin yadda za a ƙona shi da kyau? Kada ku damu, a cikin wannan labarin za mu yi magana game da motsa jiki don rage kiba a cinya.
Yana da kyau kuma lafiyayye ne a sami kitsen jiki kuma ana buƙatar wasu adadi kaɗan don aiki mai kyau na jiki [1] . Amma, wuce gona da iri zai iya haifar da matsaloli masu yawa na lafiya.
Duk maza da mata suna da kitse a jiki kuma yawanci yakan tattara ne a cinyoyi, kwatangwalo da gindi [biyu] . Mata, musamman, suna da kitse mafi nauyi wanda aka ajiye shi a cinyoyin waje saboda suna da ƙashin ƙugu mafi girma idan aka kwatanta da maza [3] .
Akwai wasu darussan da zasu iya taimakawa wajen rage kiba a cinya. Amma tare da waɗannan darussan cin abinci mai ƙoshin lafiya da haɗa wasu canje-canje na rayuwa ya zama dole don taimaka muku samun kyakkyawan sakamako mai ɗorewa.
Mun lissafa darussan da zasu iya taimakawa wajen rage kiba.
1. squats
Squats, wanda aka fi sani da sarkin motsa jiki yafi niyya ga quadriceps da ƙwanƙwasa a cikin cinya da gluteus [4] , [5] . Yin wannan aikin na iya taimakawa sautin cinyoyin ku da rage kitse a cinyar ku.
Yadda za a yi:
● Tsaya madaidaiciya tare da ƙafafun ƙafafunku baya.
Sannu a hankali tanƙwara gwiwoyinku ta hanyar turawa da baya da kuma sa bayanku a miƙe.
Sauka ƙasa har sai cinyoyin ka su yi layi ɗaya da bene.
● Riƙe wannan matsayin na sakan 10 kuma a hankali a tsaye yana dawowa kan matsayin da yake.
Hotunan mashin britney
Maimaita tsari don saiti 10.
Tukwici: Kada ka cika wahalar da kanka domin za ka iya cutar da gwiwa.
2. Wide squats
Wide squat ko sumo squat ya sha bamban da na yau da kullun. A cikin tsuguno na yau da kullun, ana sanya ƙafafu-faɗin ƙanƙan baya kuma yatsun suna fuskantar gaba, alhali kuwa, a cikin ƙwanƙwasa mai faɗi ƙafafun suna cikin matsayi mai faɗi tare da yatsun ya juya a kusurwar digiri 45. Wide squat yana niyya ga tsokoki na cinya na ciki, gluteus, quadriceps, hamstrings da hip flexors.
Yadda za a yi:
● Tsaya tare da ƙafafunka da faɗi fiye da faɗin kafada baya (kimanin ƙafa uku zuwa huɗu), yatsun kafa sun juya a digiri 45 kuma riƙe hannayenka a gefen ka.
Rike duwawun ka madaidaiciya, duba madaidaiciya da kirji sama. Rage kanka ta hanyar lankwasa gwiwoyin ka.
● Da zarar cinyoyinku suka yi daidai da bene, sanya ƙarfi a kan dugaduganku don tsayawa don wakilci ɗaya.
Maimaita aikin don sau takwas.
Tukwici: Tabbatar cewa baku cika wahalar da gwiwoyinku ba.
3. raiseaga ƙafa a gefe
Legaukaka ƙafafun gefe wani motsa jiki ne wanda za'a iya haɗa shi cikin aikin motsa jikinku. Wannan aikin ya ƙunshi tura ƙafa daga tsakiyar layin jiki wanda akeyi ta kwance a ɓangarenku. Afafun kafa yana ɗaga kan maƙarƙashiya, cinya da tsokoki na hanji. Wannan na iya zama motsa jiki mai tasiri don rage kiba a cinya [6] .
Yadda za a yi:
fungal kamuwa da cuta magani na halitta
● Sanya tabarma a ƙasa. Kwanta a gefen hagu ko dama, duk inda kake da kwanciyar hankali.
Rike jikinka a madaidaiciya daga kai zuwa kafa tare da miƙe ƙafafunka kuma a saman juna.
Rike hannu daya a karkashin kai don tallafi sannan ka sanya wani hannu a gabanka don samun goyon baya da kyau.
Yayin fitar da numfashi, a hankali ɗaga ƙafarku ɗaya sama sama gwargwadon yadda za ku iya. Karka cika shimfida kafarka.
● Shaƙa da kuma dawo da ƙafarka zuwa asalin farawa.
Maimaita wannan aikin sau 10.
Tukwici: Lokacin da kake yin motsawar gefen kafa ɗaga motsa jiki, ka guji ɗaga ƙafarka da tsayi sosai ka kuma runtse shi kaɗan lokacin da ka ji damuwa a ƙashin bayanka.
Hoton hoto: Youtube
Darasi mafi kyau guda 10 Domin Idanun Gajiya
4. /afafun kafa na baya / gluteus
Baya / gluteus kafa kafa babban motsa jiki ne ga masu farawa. Yana aiki akan gluteus da tsokoki wanda zai iya taimaka maka cinyar cinyoyi mara sauƙi a gida. Bugu da ƙari, yin wannan aikin zai taimaka wajen sautin tsokoki.
Yadda za a yi:
● Sanya tabarma a kan bene. Kwanciya ta fiskar tabarma, katse yatsunka ka sanya gabanka a kai.
● Sannu a hankali, ɗaga ƙafarka ta dama sama kuma ka rage ƙafarka har zuwa wurin farawa.
Maimaita wannan aikin sannan juya kafafunku.
Yi wannan aikin sau 10.
Tukwici: Kar a baka baya yayin yin wannan aikin don kauce wa damuwa a ƙasanku na baya.
Hoton hoto: Layin lafiya
5. Tashin kafa na gaba
Raiseara kafa na gaba wani motsa jiki ne wanda zai iya taimaka maka samun cinyoyi mara laushi. Wannan aikin yana aiki akan quadriceps da lankwasawa ta hanji. Kuna iya yin gaban kafa na ɗaga motsa jiki yayin tsaye da kuma kwance suma.
Yadda za a yi:
Matsayi tsaye
● Ka miƙe tsaye ka daidaita jikinka ta hanyar ɗora duk nauyinka a ƙafa ɗaya.
● Ci gaba da yatsun kafa da idon sawu a sama kuma daga ɗayan ƙafafun ku sama da ƙasa a gaban jikin ku.
Tabbatar da cewa ƙafafunku madaidaiciya yayin aikin.
Yanzu, yi wannan aikin ta sauya kafafunku.
Maimaita wannan aikin don 5 zuwa 10 reps.
Tukwici : Lokacin da ka daga kafarka sama, kada ka juya jikinka na sama baya. Rike shi madaidaiciya.
Kwance matsayi
yana nuna kama da wasan kursiyin
● Sanya tabarma a ƙasa. Ka kwanta a bayanka ka ajiye ƙafarka ta dama kai tsaye a gabanka ka tanƙwara ƙafarka ta hagu tare da ɗora hannunka a gefenka.
● Sannu a hankali, daga ƙafarka ta dama sama har sai ta kai tsayin ƙafarka ta hagu.
● Sannan a hankali kasan kafa.
Maimaita wannan don sake sakewa 10 kuma yi daidai da kafarka ta hagu.
Hoton hoto: sportsinjuryclinic, ƙarfin motsa jiki
amfanin man zaitun akan gashi
6. Jaka ta shura
Motsa jiki na jaki, wanda aka fi sani da ƙara ƙwanƙwasa ƙugu da ƙwanƙwasa ƙafa, shine mafi kyawun motsa jiki don yin aiki da tsokoki, ƙungiyar tsokoki guda uku waɗanda suke a cikin gindi. Jaki na buga sauti, yana matsewa da kuma karfafa gluteus, wanda ke ba ka gindi mai ƙarfi. Wannan aikin yana nufin gluteus maximus, mafi girma da ƙarfi a cikin dukkanin tsokoki uku.
Yadda za a yi:
● Sanya tabarma a kan bene. Sauka a tafin hannunka da gwiwowinka domin hannayenka suna karkashin kafadunka kuma gwiwoyin kai tsaye suna kasan kafarka. Rike wuyanka da kashin baya a cikin tsaka tsaki.
● Matsi gindin ka kuma a hankali ka ɗaga ƙafarka ta hagu zuwa saman rufi yayin da gwiwa ke tanƙwara da ƙafa.
● Komawa zuwa ga yadda aka saba.
Maimaita wannan motsa jiki sau 12 a gefe daya sannan kuma juya kafafunku kuma suyi haka.
Tukwici: Yayin ɗaga ƙafarka sama kar a baka ƙananan baya. Rike ƙashin bayanku madaidaiciya ku mai da hankali kan ƙwanƙollenku.
Hoton hoto: Youtube
Canje-canjen Rayuwa Don Rage Kitsen Cinya
Haɗin abinci da motsa jiki ya zama dole idan kuna sa ran rasa kitsen jiki, gami da mai cinya. Anan ga wasu canje-canje na rayuwa da yakamata ku haɗa su a cikin ayyukanku na yau da kullun tare da waɗannan darussan.
● Hada abinci mai gina jiki a cikin abincinku kamar ƙwai, ƙwayaye, kifi, goro, kayayyakin kiwo, nama mara laushi da kaji.
At Ku ci abinci mai wadataccen kitse kamar na goro da iri, zaituni da man zaitun, avocados dss.
● Yi abubuwa daban-daban 'ya'yan itace da kayan marmari masu launi .
● Ka huta sosai.
● Guji damuwa.
Takaita yawan shan giya.
Guji shan taba.
Tambayoyi gama gari
Q. Shin squats yana rage kitse a cinya?
ZUWA . Haka ne, squats yana taimakawa rage kitse a cinya.
Q. Shin gudu yana kona kitse mai?
ZUWA. Gudun babban motsa jiki ne don rage nauyi. Yana kona calorie kuma yana taimakawa rage kitse a jiki. Yana sautin ƙafafu da gindi, don haka ya ba da cikakkiyar siffa ga gindi da cinyoyinka.
Q. Wane irin motsa jiki ne yake kawar da kitse a cinya?
lakme 9 zuwa 5 kewayon yanayi
ZUWA. Wuraren fadada, bugun jaki, daga kafa a kafa, daga kafa na gaba wasu daga cikin atisaye ne da zasu taimaka wajen kawar da kitse a cinya.
Q. Waɗanne irin abinci zan ci don rage kitse a cinya?
ZUWA . Ku ci 'ya'yan itace da kayan marmari, hatsi cikakke, abinci mai wadataccen furotin da lafiyayyun mai kamar su zaitun da mai na goro.
Q. Me ya kamata na guji rasa mai cinya?
ZUWA. Guji abinci mara kyau kamar su soyayyen Faransa, abubuwan sha masu zaki, farin gurasa, kek, cookies, ice cream da alewa.
Tambaya: Shin zaku iya rasa mai cinya kawai tare da motsa jiki?
ZUWA. A'a, motsa jiki shi kadai ba zai taimaka ingantaccen abinci mai gina jiki hade da motsa jiki zai taimaka wajen rage kiba a cinyoyin ku.
Tambaya: Yaya tsawon lokacin da za a rasa mai cinya?
ZUWA . Ya dogara da yanayin kwayar halitta, yawan saurin rayuwa, homonolo da salon rayuwar mutum.
Susan JenniferLikitan gyaran jikiMasters a Physiotherapy San karin bayani
