Ayyukan mu shine mu sami ƙuƙwalwa. Amma don magance wannan matsala za a taimaka mana ba kawai ta hanyar aikin jiki ba, har ma ta hanyar kula da abinci mai kyau. Da farko, matan da suka shan taba sun ƙi shi kuma daga barasa. Tare da yin amfani da su, yana da kusan yiwuwa a cire ciki.
Bari mu cigaba da motsawa jiki, wanda zai taimaka wajen rasa nauyi da kuma cire ciki da kuma samun ƙuƙwalwa.
Na farko nauyin jiki shi ne haɗari. Ya kamata a yi sau da yawa a rana, kusan sau 3-4 don minti 30. Kuma kowace rana ƙara yawan lokacin aikin ta minti 5.
Kowace motsa jiki na ciki ya kamata a yi a kan fitarwa. Dole a dauki kula don kula da baya. Idan akwai ciwo a wasu aikace-aikace, zai fi kyau maye gurbin su tare da wasu, mafi yawan ɓata. Idan rana ta gaba za a ci gaba da ciwo, to, kuna da matsala masu wuya tare da ƙananan baya kuma ya kamata ku tuntubi likita. Don sha wahala, an haramta yin motsa jiki, kamar yadda zai iya ciwo yanayin.
A lokacin da za a zabar bazai sake maimaitawa ba, yi kowace rana daban. Tun lokacin da jiki za a yi amfani da shi a ɗayan nauyin kuma rage tasirin aikin. Don aikin motsa jiki yana da tasiri, canza kayan dabarar. Yi hankali ga ƙananan, ƙananan yankuna na latsawa da tsokoki. Ka yi ƙoƙari kada ka horar da tsokoki na ciki, kamar yadda zasu iya gani da sauri. Idan ka fara horo don karon farko, sai ka fara sannu-sannu, saboda za ka iya ƙaddamar da tsokoki da ƙananan baya.
Ayyuka masu dacewa sun haɗa da ƙididdigar, ɗawainiya daga cikin manema labarai na sama, juyawa masu juyawa zuwa ƙasa na manema labaru, karkata a kan kwallon, janye gwiwoyi, hawan hagu.
An yi yunkuri a kwance, kafafu suna durƙusa a gwiwoyi da hannayensu a baya kai. A cikin wannan matsayi, muna dauke da kafadu da kirji, yayin da muke cike da tsokoki na jarida, kuma mu koma matsayinsa. An yi wannan aikin game da 20 lifts a 2 hanyoyi.
Zaka kuma iya motsa jiki dumbbells. Da yake kwance a baya, yana ɗora hannuwansa a kan kansa tare da dumbbells, yana maida ƙwayar jikinsa, sa'an nan kuma mu ɗaga hannayenmu daga bayan kai, don suyi aiki a kan manema labaru. An yi sau 20 a cikin 2 hanyoyi.
Kyakkyawan motsa jiki kuma yana dauke da ƙafafu kuma yana riƙe da su don 20-50 seconds. Kowace lokaci, gwada ƙoƙarin ƙara girman ƙwanƙasa kafafu daga bene.
Bari mu cigaba da abinci mai kyau. Da farko dai, abincinku ya kamata kunshi kayan hatsi (buckwheat, shinkafa, da dai sauransu), madara mai yalwa (kefir, madara), abinci mara mai-mai, da kuma kokarin cin 'ya'yan itatuwa (apple, pears, citrus da sauransu).
Abinci masu kyau shine buckwheat, shinkafa, kefir. Yawancin abincin yana wanke jikin toxin. Gwada amfani da ruwa sau da yawa, alal misali, teas, kuma musamman kore shayi, wanda yake da amfani. Baya daga abincin abincin soda abincin, saya kayan abinci.
Idan ba za ka iya yin ba tare da abincin ba, to ka yi kokarin ci ƙananan yanki kuma zai fi dacewa samfurori masu amfani. Yi amfani da sunadarai, sun ƙunshi kayan lambu, cikin kwai, a cikin kifi, a nama na kifaye.