Yana da matukar wuya a rasa nauyi a cikin kafada da kagu, amma yana yiwuwa! Kamar dai kuma har abada cire fat din a kan baya, za mu yi magana a wannan labarin. Bi shawarar da kocinmu ya yi, kuma kitsenku za su juya cikin tsoka.
Kalmar farko ita ce yadda za a cire madogara a baya: ikon iko
Idan ba tare da abinci mai dacewa ba, daidaitacce da furotin, mai yalwa da carbohydrates, don cire mai fatalwa a baya baya kusan yiwuwa. Kitsen kifi a baya yana kama da raƙumi na raƙumi, amma maimakon ruwa ya tara makamashi ta ajiya daga karuwar calories. Sabili da haka, mataki na farko zuwa ga tsokawar jiki shine abincin abinci mai kyau .
Har ila yau, dole ne ka rage girman amfani da sutura, dankali, salty da abinci masu kyau. Sauya "lahani" tare da kayan lambu da salads da yogurt - yana da dadi da amfani. Yi abokai da tsarin ruwa mai kyau kuma ku sha akalla lita 1.5 na ruwa mai laushi.
Idan nauyinka ya kai sama da kilogiram 70, muna ba da shawarar ka zauna a kan abincin abincin "7 petals" ko "Atomic" .
Tsarin mulki na biyu shine yadda za a cire madogara a baya: kyakkyawa a motsi
Bai isa ya canza ikon don canji ba. Ayyukan motsa jiki kawai zasu mayar da jituwa da alheri ga jiki. Don ƙarfafa kitsen mai da baya a baya, yi sau 4-6 a mako don kwarewa mai mahimmanci da marobic. Hanyar mafi sauƙi kuma mafi inganci yana gudana ko yin iyo. Kuma idan kun je pool bazai zama kowa ba, to, uzuri don jogging baya wanzu.
Fara daga nesa da kilomita 1 kuma inganta sakamakon kowace motsa jiki ta 100-200 m. Kada ka bar filin wasanni, idan kasa da minti 30 na horo. Yi amfani da sauran lokaci don igiya tsalle. Tabbatar yin dumi-dumi, haɗuwa da kuma shimfiɗawa bayan gudu!
Don aikin motsa jiki, zaɓi gidaje na cardio don minti 35-45. Muna bayar da bidiyo da kyau tare da gwaje-gwaje don yaduwa ga fats a cikin jiki.
Dokoki na uku shine yadda za a cire madogara a baya: exercises
Ba wanda ya soke ƙarfin horo. Sun zama daidaiccen matsayi, siffofin jima'i da ƙona ƙwayar cutarwa. Mun yi wani tasiri mai mahimmanci don kawar da labaran da ke baya. Muna dumi sosai da farawa!
Lambar motsa jiki 1. Dumbbell kayan lambu a cikin tarnaƙi tare da gangara - sau 15
Ka ci gaba da kafafu tare, mu dan kadan kuma mu canza jiki. Hannun hannaye na danƙwasawa a gefe don ɗaukar tsokoki na baya. Muna tayar da makamai tare da dumbbells har zuwa layi daya tare da bene, yin zurfi mai zurfi a wajen kiwo.
Muna ƙoƙari mu yi aikin ba tare da jigo ba kuma muna tsammanin tsinkaye na cyclicity. Mu bi hannayenmu, ba halatta cewa hannun daya ya tashi da sauri.
Lambar motsa jiki 2. Gwaran da aka yi tare da turawa a kasa - sau 15
Mun sanya gwargwadon gwiwa a kan gwiwoyi tare da kafa daban-daban na ƙafafu da kuma a kan hannun dama. A cikin hannun hannu ka ɗauki dumbbell kuma ka dauke shi, tare da hannunka. Muna tasowa sosai, muna numfasawa da hannunmu. A kan rage, da dumbbell ya kamata ba taɓa bene. Nauyin da aka ba da shawarar - 2 kg.
Lambar motsa jiki 3. Kashewa daga tasowa "Ruwan jini" - sau 20
Mun kwanta a kan babban dutse, baya bayan sofa ko benci tare da basin da kuma babba na cinya. Socks jingina zuwa wani abu mai nauyi, wanda shine sau 2-3 mafi girma fiye da nauyinka ko neman aboki ya riƙe ƙafafunsa. Rashin jiki zuwa 90 digiri kusurwa da kuma tada shi a matsayin mai yiwuwa. Exhalation a kan Yunƙurin.
Don yalwata aikin motsa jiki, don cire kitsen mai a baya, da kuma ƙarin kayan muscle, muna sanya kirji kuma rike nauyin nauyi, alal misali, kwalban rabin lita tare da yashi.
Hannun tsinkayyu yana nufin ba wai aikin baya ba ne, amma har ma dan jarida da har ma da firist. Wannan mummunan nauyin rakiyar zaki na tsokoki a cikin motsa jiki daya. A sakamakon haka muna samun silhouette sirri, ƙwaƙwalwar ƙuda da kuma sauƙi a baya.
Aiki 4. Cikakken maɗaukaki da haɓaka hannun - sau 15
Mun kwanta a cikin ciki, dauki dumbbells ko kwalabe a hannuwanmu, yaga kirjin daga bene kuma rike shi a cikin wannan matsayi. Da farko, hutawa a wani abu tare da ƙafafunku. Muna ajiye kullun kuma mu dauke makamai masu tasowa a cikin dindindin komawa zuwa cikin labarun.
Mun sanya hannayenmu gaba. A ƙarshe sun rataya na 15 seconds a matsayin ƙarfin hali tare da dumbbells.
Ƙari mai ban mamaki don dawowa a gida.
Halin na hudu shine yadda za a cire madogara a baya: m, maimaitawa da numfashi
Koma baya sashin jiki ne na jiki. Ana yin sannu a hankali kuma kawai a kan tsokoki mai tsanani! Hannun tarihi yakan haifar da mummunan sakamakon: lalacewar kwakwalwa tsakanin intervertebral, maye gurbin ƙwayar vertebrae, ƙin ƙananan ciwon daji a yankin da ke nazarin, da sharewa da ƙwayar kwayoyin cutar da sauran cututtukan likita.
Tsinkaya tsinkaya da kisa. Ana yin sannu-sannu kuma sannu-sannu, babu ƙungiyoyi masu ɓarna, haɓaka ga tattaunawa da kuma duba jerin aikace-aikace. Faɗakarwa kawai akan abu ɗaya - aiki a kan baya. Jin kowane tsoka.
Dubi numfashi, yin motsin numfashi a lokacin hutawa da fitarwa tare da tashin hankali.
Mu hadaddun ayyukan, yadda za a cire labaran baya a baya, an tsara shi don sauyi na 15-20 na saiti.
Koyi da hankali! Sa'a mai kyau!