Duk abincin abincin da ba ku bi ba, adadinku ba zai zama ba kuma ya dace ne kawai saboda ƙuntatawa na caloric. Sabili da haka, idan kana so jikinka ya zama kyakkyawa, kana buƙatar ba da lokaci zuwa kayan aikin jiki. Misali, zaka iya yin wasan motsa jiki a gida don asarar nauyi. Irin wadannan ayyukan jiki suna taimakawa wajen ƙara yawan calories, wanda yana da tasiri a kan asarar nauyi.
Ƙungiyar wasan kwaikwayo a gida
Wannan darasi ne don slimming your buttocks da thighs: sa ƙafafunku ƙafa baya baya, sanya hannunka a kan kugu, latsa ƙafafunku zuwa bene, tsaya a ɗakin kwana, kuma a lokacin squats yi kokarin kada su sauka a hankali, numfashi ya kamata santsi kuma ba intermittent. Shin 25-30 sit-ups kamar yadda low kamar yadda za ka iya. Ya kamata a ƙara yawan adadin ƙwallon ƙafa. Wannan aikin yana taimakawa wajen cire kaya mai yawa daga cinya da gurgunta.
Kashewa na gaba - hare-hare a kan kafa ɗaya. Yi tafiya mai tsawo, ajiye hannunka a kan kugu. A kan numfashin jiki, ka rage ƙafar kafar kafa kamar yadda ya fi kyau, to sai ka tashi tsaye zuwa wuri na fara da kuma exhale. Sanya kafafunku, don kowannensu yana buƙatar yin hare-haren 30. Tare da kowane sabon mako na aiki ya karu nauyin. Godiya ga wannan aikin, sutura zai zama mai juyayi da yin sirri.
Kashewa na gaba don kirji. A gare shi kana buƙatar dumbbells, kazalika da benci ko uku, kafa gefen gefe. Ku kwanta a benci, ku ɗauki dumbbells a hannunku kuma ku dauke su a kan ku. Breathe kamar yadda ya yiwu don tayar da hannunka a tarnaƙi, sa'an nan kuma mayar da hannunka baya da kuma exhale. Sake motsa jiki sake sau 12. Kada ka manta cewa kowace mako mai yawa dumbbells da load bukatar a ƙara. Ayyukan motsa jiki na taimakawa wajen sanya ƙirjin karin nauyin da kuma na roba. Bayan haka mun ɗauka matsayin da yake kwance a kan benci, muna ɗauka a cikin hannu ɗaya a dumbbell, tada shi a sama da kirji kuma a hankali ɗauka hannunmu a bayan kai, sannan mu koma wurin farawa. Ruwan jiki yana ci gaba da sassauci, ba kyale barna ba. Maimaita akalla sau 15. Wannan darasi yana taimakawa wajen sanya ƙirjinta mai girma.
Mataki na gaba shine aiki a kan kugu. Mun dauki sanda biyar a hannayenmu, mun sanya shi a kan kafadunmu mu riƙe shi da iyakar, muyi gaba, juya wuta zuwa hagu da dama. Ya kamata a juya akwati zuwa tasha, tare da duk ƙarfinsa. Dole ne a yi akalla 25 hanyoyi a hanya guda ɗaya, a hankali ɗaukar nauyin. Ayyukan motsa jiki na taimakawa wajen sa waƙar karancin jiki, har ma har ya rasa nauyi.
Yanayin mafi matsala shine ƙun ciki. Mafi sau da yawa saboda shi ba za ka iya sa tufafi mai tsauri ko wani t-shirt ba. Don kawo ciki don yin wannan aikin, yin aikin da ke biyowa: ɗauki matsayin da ke kwance a baya, don haka yana yiwuwa ya dauki wani abu mai nauyi. Muna daukan hannayenmu ga wannan abu, muna bin gwiwoyi da kuma fitar da mu a kan kawunmu, muna rage su ta hanyar haushi. Maimaita sau 10. Bayan haka, za mu zauna don ku iya kama ƙafafunku don wani abu mai nauyi, ku durƙusa gwiwoyi a cikin gwiwoyi, ku ɗora hannuwanku a kan kirjin ku kuma fara yin tasowa daga jikin. An yi maimaita motsawa sau 20-40. Wannan zai taimaka maka ka kauce wa fatalwar kitsenka da kuma raguwa a cikin ciki ka kuma samar da kyakkyawan labaran. Bayan kwanaki 14, zaka iya ninka nauyin.
Don ƙarin tasirin ayyukan da ke sama, kana buƙatar motsawa don samun adadi don yin tafiya, dogon tafiya suna dacewa - suna ƙarfafawa da kuma shinge ƙafafunku. A cikin abinci ya kamata ya zama ƙananan gari kamar yadda zai yiwu gari da mai dadi, akalla sau ɗaya a mako yana da daraja yin kwanaki masu saukewa. Ana bada shawarar daukar bitamin, da kayan lambu da 'ya'yan itatuwa. Dole ne a yi abincin dare kamar yadda ya fi sauƙi, don haka kada a bugi da ciki a daren. Bayan yin darussan, zai zama da amfani don ɗaukar ruwan sha bamban - yana ƙarfafa fata kuma yana taimakawa wajen kiyaye toned. Kada a katse katsaran irin wannan gymnastics, tsawon lokaci na aikin - makonni bakwai. Mai karfi yana taimakawa motsin motsa jiki, karami, kimanin minti 10-15 - zai karfafa ƙarfin motsa jiki. Zai iya haɗa da gudana a kan tabo, matuka, gwaje-gwajen a kan latsa. Ka tuna cewa nasararka ya dogara ne akanka!