Bella Adams
Shin kun sani? Minti goma kawai a rana ya isa ya narke layin ku. Za mu nuna muku darussa guda uku masu sauƙi amma masu tasiri don lebur ciki!
"Muffintop," "zoben rai" ko - ko da ma'ana - "paunch": akwai sunaye da yawa don tara kitsen ciki a kusa da kugu.
Ga wadanda abin ya shafa, yawanci matsalar kwalliya ce, saboda kitsen kugu ba shi da illa ga lafiya fiye da kitsen ciki, wanda ke inganta cututtukan zuciya.
Amma mara lahani baya nufin kyakkyawa. Don haka idan kuna son kawar da zoben rayuwar ku, babu samun motsa jiki.
Koyaya, ƙananan motsa jiki guda uku kawai zasu taimaka muku narke fam ɗin kuma rage yawan kitsen jikin ku.
Ɗauki minti goma a kowace rana yayin da kofi ɗinku ke tafiya da safe ko kuma kuna dumama abincin dare kuma ku yi sautin cikin ku ba tare da lokaci ba.
Tare da waɗannan motsa jiki guda 3, kitsen hip ɗin ku zai narke
- crunches
Matsayin farawa: kwance a ƙasa, ƙafafu na hip-nisa baya. Kawo hannayenka zuwa kunnuwanka. Rike bayan baya cikin tuntuɓar ƙasa don hana faɗuwar baya. Tadawa da ƙananan kafadu da babba baya. Ciki yakan kasance cikin tashin hankali duk tsawon lokaci.
Motsa jiki ya fi yin aiki da tsokoki na ciki na sama, amma kuma na gefe da ƙananan sassan tsokoki na ciki.
2×15 maimaitawa.
- kafa ya tashi
Matsayin farawa: kwance, hannaye suna ƙarƙashin gindi. Latsa ƙasa zuwa ƙasa. A lokaci guda kawo ƙafafu sama a miƙe, sannan a hankali rage su.
Kada ku yi sauri, ƙarfin yana fitowa daga ciki.
2×15 maimaitawa.
- katako na gefe
Matsayin farawa: Matsayi na gefe, kafafu suna shimfiɗa tsayi. Yi amfani da ƙananan hannu don ɗaga jiki sama, da tsokoki masu tsauri a tsakiyar jiki.
Yi kanku taurin kai azaman allo yayin yin wannan.
Riƙe minti 2 × 1 a kowane gefe.
Gabaɗaya horon tsoka don ƙarin nasara
Duk da haka, don narke gwal ɗin hip ko da yadda ya kamata, takamaiman horo na tsoka na ciki bai isa ba.
Koyarwar tsoka ta gabaɗaya ce kawai, wacce ke haɓaka yawan ƙwayar tsoka a cikin jiki duka, na iya samun jujjuyawar a cikin dogon lokaci.
Makullin shine mafi girma basal metabolism rate: wannan yana nufin cewa jiki yana zuwa ga kitsensa ko da a hutawa. Duk da haka, crunches da allunan sun dace don ayyana ainihin jikin jiki don toned da lebur ciki.
Saboda haka, ci gaba da shi!
