Sun ce mace mai yawan gaske ta kasance a koyaushe "a saman". Amma ko da mahimman tsari da kuma baka mai mahimmanci, yana da wuya a ji kamar heroine na karan m, idan harkar da ke cikin ciki ta yaudarar sag a karkashin shunin haske daga cikin m. A irin waɗannan lokuta, musamman ma da gaske suna so su rasa nauyi sosai, cire alamomi da ƙitsar jiki daga ciki, janye jakar kuma yayi ƙafafun kafafu. Har ila yau, ina sha'awar wucewa mutane. Amma, rashin alheri, ba kowa ba san yadda za a tsabtace ciki da kuma tarnaƙi a gida a cikin ɗan gajeren lokaci. Ƙoƙarin ƙoƙari na yin rashin nauyi bayan haihuwa ko kuma daga waɗannan sutura sun ƙare a gazawar - kuma a cikin duniya ya zama mace mafi ƙanƙanta. Don kada ayi damar yaduwar mummunan yanayi na duniya, zamu gaya mana yadda mutum da mace ke kawar da matsala ta cikin mako guda tare da taimakon kayan aiki, abubuwan cin abinci da halaye masu amfani.
Yadda za a cire ciki da ƙananan mata a gida a cikin ɗan gajeren lokaci: babban shawarwari
- Ka guji damuwa da damuwa. A cikin matsananciyar yanayi, tsarin endocrin ya haifar da cortisol na hormone, wanda ke taimakawa wajen tara yawan masarar da ke ciki;
- Ƙayyade yawan adadin shan barasa. Alcohol kuma yana ƙara matakin cortisol, wanda yana da tasiri sosai akan wuyansa da ƙafa;
- Gyaran abinci maras yisti da abinci mai laushi don cin abinci ko abinci mai lafiya. Kada ka manta, jiki dole ne ya ciyar da makamashi fiye da yadda ya karɓa. In ba haka ba, kawar da ciki da bangarori a cikin gajeren lokaci a gida bazai aiki ba;
- Haɗa a cikin abincin abincin abincin nisa yawan adadin ja da koren kayan lambu ba tare da sitaci ba. Fiber, wanda yake a cikin abun da suke ciki, yana taimakawa wajen rage yawan nauyin jiki;
- Yi tsai da menu tare da kifin kifi da kaji, shinkafa shinkafa da gurasar hatsin gari;
- Sha akalla lita 2 na ruwan sha mai tsarki a rana. Idan ba tare da yin amfani da ruwa a cikin jiki ba, jiki zai iya ragewa, kuma adadin kuzari ya ci gaba da zama mai zurfi a cikin ciki da bangarori.
Yadda za a cire mai daga ciki da bangarori tare da taimakon kayan ƙona mai-fat
- Simple ruwan sha - ƙara ƙaruwa. Sha gilashi a kan komai a ciki da kuma 150-200 ml na minti 20 kafin cin abinci;
- Green shayi - accelerates da metabolism kuma exerts matsin a kan bango na ciki, don haka samar da ji na satiety;
- Rice - yana wanke jikin toxins da toxins;
- Kwayar cin nama da kifi - ƙara yawan muscle, rage yawan yawan kudaden mai;
- Ƙananan kiwo-calories kayayyakin - ƙona wuce haddi fats;
- M kayan yaji - watsa magungunan, don haka taimakawa ga m nauyi asarar;
- Sea kale (laminaria) - ci abinci tare da iodine, normalizes aiki na endocrine gland;
- 'Ya'yan inabi - masu karɓan tuba, suna ba da alama game da ma'anar shekara;
- Caffeine - ƙarfafa jimiri a lokacin motsa jiki.
Yadda za a rasa nauyi kuma cire ciki bayan haihuwa
- Girma da nau'i na adadi kafin ciki;
- Yawan lambobin da aka tattara fiye da watanni 9;
- Matakan aiki a lokacin daukar ciki;
- Hanyoyin dabi'u da jinsin halitta;
Ayyuka don azumi don kawar da ciki bayan haihuwa
- Pelvic ya tashi. Ku kwanta a baya, ku durƙusa. Rage ƙwanƙwasa, riƙe na 10 seconds, koma zuwa matsayin farawa. Maimaita sau 10.
- Gyarawa ga jarida. Karyar da baya, lanƙwasa gwiwoyi, ƙetare makamai a kan kirji. A kan tayar da hankalinka daga bene, ta yin amfani da tsokoki na ciki kawai. A kan haɓaka, komawa IP. Maimaita sau 20.
- Squatting a kan bango. Ka ƙarfafa baya a kan bango, kafafu sunyi gaba. Yi hankali a hankali har sai gwiwoyi sun yi kwana 90 ° C. Rike na 10 seconds. Komawa IP. Maimaita sau 5-10.
- Planck. Ku kwanta a ciki, huta a kan goshinku da safa. Tana fitar da kirtani kuma shimfiɗa dukkan tsokoki. Rike na 1 mintina. Maimaita sau 3.
Yadda za a tsaftace ciki bayan wani sashe na wadandaare a gida - abinci da motsa jiki
Yadda za a rasa nauyi kuma tsabtace ciki bayan sashin caesarean ba tare da motsa jiki ba
- Na farko, yana da muhimmanci don daidaita tsarin abinci. Tare da HS, an haramta abinci marar yisti, amma abinci mai gina jiki zai zama abin ƙari har ma ga jariri. Kada ku ci kayan abinci na gari, kayan naman mai-mikiya, masu sutura, mai nama da kwayoyi masu yawa. Babban su ne hatsi, kayan lambu, 'ya'yan itatuwa na zamani, ƙwayoyin gida mai ƙananan, hanta, kaji, da sauransu.
- Abu na biyu, yana da sau da yawa don yin tafiya a wurin shakatawa tare da buguwa. Za a kara yawan adadin adadin kuzari - kuma yawancin kayan da aka tara a cikin ciki zai tafi da hankali;
- Na uku, kana buƙatar samun isasshen barci a kai a kai. Daga rashin barci, jiki yana haifar da cortisol na hormone, yana tasowa tara jari a cikin ciki;
- Hudu, yana da sau da yawa don ɗaukar ruwa mai banbanci (ban da "yanayin hawan" ruwan zafi). Wannan hanya yana motsa jini jini, sabili da haka - hakikanin rinjayar metabolism, tsarin endocrine, fata yanayin.
Yadda za a rasa nauyi da sauri kuma tsaftace ciki don mako guda
Ayyuka masu kyau don kawar da asarar ciki da ƙananan nauyi na mako guda
- "Bicycle". Karyar da baya, ɗaga ƙafafunku sama da bene zuwa tsayin 15-20 cm. Tada kafa ɗaya ko kuma ɗayan ɗaya, ta taɓa gwiwar hannu na baya tare da gwiwa. Shin 2 hanyoyi 20 sau.
- Ruwa da nauyi. Ɗauki dumbbell a hannunka kuma jingina a daya hanya. Sa'an nan kuma matsawa da kayan aiki zuwa gefe guda kuma ci gaba da tsari. Maimaita 2 hanyoyi 15-20 sau.
- Squats. Don ƙara sautin na tsokoki na ciki, squat sau 25 (2 hanyoyi).
- Tashi kafafu. Ku kwanta ƙasa, ku sa hannunku a jiki. Hanyoyin kafafu tsaye suna tasowa a 90C kuma suna ƙoƙari su ɗaga murƙushe ta amfani da tsokoki na manema labaru. Ku tafi cikin IP. Shin 2 hanyoyi 5 sau.
Yadda za a cire ciki ga mutum bayan shekaru 30, 40, 50 da kuma abin da za a zabi don asarar nauyi
- over-nutrition
- ƙwaƙwalwar tunani
- rashin cin nasara
- salon zama
- Tsaida abinci
- Gyara rage cin abinci (ban da gari, mai dadi, soyayyen, m, kayan yaji)
- Barasa a kan abin da ke baya
- Saita burin kowane wata
- Ci gaba zuwa matakan farko na aikin jiki
- Sauya muscle mai tsoka
Ayyuka mafi kyau ga maza su kawar da ciki da bangarori a cikin ɗan gajeren lokaci
- Gudun a wurin yayin kwance;
- Tsayar da hankali;
- Saukewa a kan manema labaru;
- Ana ɗaga akwati, kwance a baya;
- Raga kafafunku yayin kwance a kan baya;
- Ƙara kafafun kafa a cikin zane a kan giciye ko sanduna;
- Latsa na dumbbells;