Hanya mafi kyau don samun cikakkiyar toned jiki

Cikakkiyar Jiki mai jituwa shine mafarkin mata da yawa waɗanda ke fama da tarin kitse a wasu wurare na musamman na jiki, waɗannan mayukan da ke da wahalar bacewa ba abinci zai yi tasiri sosai ba, ta yaya za ku kawar da tarin mai takamaiman wurare na jiki kuma ta yaya kuke samun cikakkiyar jituwa ta jiki wanda kowa ke mafarkin mace ??

Wasanni iri-iri na da matukar muhimmanci ga jikin dan Adam, domin ba wai kawai yana taimakawa wajen motsa jini da ƙona calories ba, har ma yana kiyaye kuzarin jiki cikin lafiya da takure.

Atisayen da mutane ke yi sun bambanta, kuma sun bambanta tsakanin bukatun mutum daya da wani, wasu daga cikinsu sun fi son yin iyo fiye da tafiya ko yin cardio fiye da horar da nauyi. Wasu suna ba da lokaci ta hanyar yin motsa jiki ko motsa jiki, yayin da wasu sun fi son gina nasu shirin motsa jiki.

A kowane hali, mutum yana neman hanyoyin da za a sassauta takamaiman wurare a cikin jiki ba wasu ba, ko gina siffar da ya fi so.

Dangane da haka, kociyan wasanni Hilda Al-Hammal Salha ta tabbatar da cewa "aiki a kan wani yanki na musamman na jiki yana bukatar yin aiki ga jiki gaba daya tare da mai da hankali kan wadannan fannonin ta daban-daban daidai da bukatun kowane mutum," ta kara da cewa. “Ayyukan sun kasu kashi biyu tsakanin motsa jiki na cardio da horar da nauyi, amma sakamakon karshen na Rage kiba da matse jiki zai yi sauri.

Kafin shiga kowane nau'in motsa jiki, don rasa mai a cikin wani yanki na jiki, ya kamata a lura cewa wasanni dole ne su kasance tare da abinci mai kyau, dangane da:

Ƙara furotin a cikin abinci, wanda ke aiki a cikin dogon lokaci don rage kitsen jiki.

- Nisantar ciwon sukari da ƙara sukari

- Rage carbohydrates daga abinci

- Ku ci abinci mai yawan fiber

Bayan haka, ya kamata ku sani cewa motsa jiki na cardio ya kasu kashi da yawa:

Tafiya (miƙa), tsalle-tsalle na igiya, Elliptical, jogging, hawan keke da motsa jiki na motsa jiki.

Yanzu, yana yiwuwa a yi magana game da calisthenics ga yankunan masu zuwa:

1-Ciki: Wannan yanki yana daya daga cikin muhimman wuraren da mutum ke neman kawar da kitse a cikinsa, amma abin da ya kamata a sani shi ne ingancin abinci ya fi shafar samuwar wadannan kitse. Don haka, ya kamata ku bi tsarin abinci tare da motsa jiki na cardio ban da motsa jiki na ciki da kugu.

2- Bangaren jiki na kasa na jiki ya hada da kwatangwalo da cinyoyi da gindi. Mata a kullum suna fama da matsalar kawar da kitse a wadannan wuraren. Sabili da haka, ana bada shawara don ƙara motsa jiki na squatting zuwa abubuwan da aka ambata a baya. Hakanan za'a iya ƙara motsa jiki na nauyi saboda suna taimakawa ƙarfafawa da ƙarfafa tsokoki na ƙafafu da gindi.

3- Hannun Triceps da Biceps motsa jiki sun taimaka wajen ƙarfafa wurin hannaye da hana su daga sagging akan lokaci.

A cikin wannan mahallin, Salha ta yi nuni da cewa "yawan yin kowane motsa jiki ana maimaita sau 10, ta kara da cewa tsarin kara yawan wannan adadin ya bambanta bisa ga burin, ko nauyi ko raguwa." Har ila yau, ya jaddada "wajibi na yin waɗannan atisayen a ƙarƙashin kulawar koci, saboda suna iya haifar da ciwo ko ciwon diski, idan an yi su ta hanyar da ba ta dace ba."

Ko da yake binciken kimiyya ya nuna cewa mutanen da suke motsa jiki da karfe bakwai na yamma suna samun barci mai kyau fiye da sauran. Duk da haka, Salha ya nuna cewa "amsar jiki ya bambanta daga mutum zuwa wani, amma safe da rana sune mafi kyawun lokutan motsa jiki."

Kuma idan mutum ya yi motsa jiki da rana ko da daddare, “an fi so ya kasance awa 3 kafin kwanciya barci, saboda irin wannan motsa jiki yana kara bugun zuciya da bugun jini a cikin jiki. Don haka, zafin jiki yana tashi, kuma matakin cortisol yana tashi da shi, wanda ke shafar tsarin barci.

Dangane da lokacin samun sakamakon da ake so, kocin wasanni ya nuna "muhimmancin motsa jiki daga sa'a daya zuwa sa'a daya da rabi, akalla sau XNUMX a mako kuma fiye da sau XNUMX a mako," yana bayyana cewa " cimma burin yana buƙatar haƙuri da lokaci, bisa ga amsawar kowane jiki tare da motsa jiki