Rasa Kitsen Ciki: Mafi kyawun Motsa Jiki da Tukwici Na Abinci

Hanya mafi kyau don rasa kitsen ciki shine ta hanyar motsa jiki da aka yi niyya da daidaitaccen abinci. Sliming ƙasa a cikin ciki ba kawai yana taimakawa wajen cimma layin slimmer ba amma yana kare kariya daga cututtuka masu tsanani. Mun bayyana irin motsa jiki na ciki da za mu yi a gida da kuma abincin da zai narke da sauri.

Rasa kitsen ciki yana buƙatar haɗuwa da takamaiman motsa jiki da daidaitaccen abinci. Ko da waɗanda har yanzu suna jin daɗi tare da kewayen kugu na iya riga sun kasance cikin rukunin haɗarin waɗanda naman alade na iya cutar da su. Domin sama da wani matakin, kitsen ciki ba shi da lafiya kuma yana ɗaukar haɗarin haɓaka cututtukan zuciya, arteriosclerosis, thrombosis, ko Alzheimer's. An ce kitsen ciki, wanda kuma aka sani da kitsen visceral, yana kara haɗarin kamuwa da cutar kansa.

Rage nauyi a cikin ciki - shi ya sa yana da mahimmanci ga lafiyar mu

Gabaɗaya, ƙwayoyin kitse suna nan don adana mai da ruwa kuma don sakin waɗannan abubuwan lokacin da ake buƙata. Amma musamman abin da ake kira mai visceral zai iya zama matsalar lafiya. Kitsen da aka adana a cikin kogon ciki na kyauta, wanda ke lullube gabobin ciki, yana nan don kare su kuma yana zama ajiyar makamashi don munanan lokuta lokacin da jiki ba ya samun isasshen abinci.

Idan jiki yana adana kitsen visceral fiye da yadda ilimin halitta ya dace saboda rashin cin abinci mara kyau ko rashin isasshen motsa jiki, kewayen ciki yana ƙaruwa - kuma a ƙarshe kuma zuwa haɗarin cuta.

Auna kewayen kugu daidai

Don samun damar rage kewayen ciki ta hanyar da aka yi niyya, dole ne a ƙayyade halin da ake ciki yanzu. Don haka yakamata a auna ta da ma'aunin tef a tsayin cibiya, zai fi dacewa da safe kafin karin kumallo. Ga mata masu kewayen kugu na santimita 80 ko sama da haka, akwai haɗarin haɓaka cututtukan zuciya da jijiyoyin jini ko nau'in ciwon sukari na 2. Ga maza, iyaka shine santimita 94. An yi la'akari da kewayen kugu na santimita 88 yana da haɗari sosai ga mata, kuma yana zama haɗari ga maza daga santimita 102.

Rasa kitsen ciki tare da waɗannan darasi

Yayin da muke motsawa, yawan kuzarin jikinmu yana amfani da shi. Tare da wannan sauƙi mai sauƙi a zuciya, kun riga kun sami fahimtar ainihin mataki na gaba. Domin don rasa mai a cikin ciki da sauri, dole ne a horar da tsokoki masu dacewa. Haɗin wasanni masu juriya irin su tsere da ninkaya da horar da ƙarfin da aka yi niyya shine mafi kyawun wasa akan kitse cikin ciki. Ba dole ba ne ka kira babban aiki don wannan. A farkon, ya isa idan kuna horarwa sau biyu a mako na awa daya kowanne. Bayan kamar wata guda za ku iya ƙara yawan aikin horo zuwa raka'a uku zuwa hudu a mako. Ba a dauki lokaci mai tsawo ba su rasa kitsen ciki.

Koyaya, zaku iya samun sakamako mai sauri tare da motsa jiki na ciki na musamman don horon yau da kullun a gida - muddin kuna yin su aƙalla kowace rana. Idan kana son rasa kitsen ciki da sauri, ya kamata ka dogara da waɗannan darasi guda uku:

1. Rage ƙananan kitsen ciki tare da tsana
A cikin mata, kitsen narkar da kitse yakan taru kadan kadan, sama da kashi na al'ada. Don haka abin da ake kira cikin mace ya kamata a horar da su da ɗan bambanci fiye da yadda ake yi wa maza. Abin da ake kira marionettes sun fi dacewa da wannan:

Haka ake yi:

1. Ka kwanta a bayanka kuma ka dan lanƙwasa ƙafafu kaɗan. Ƙafafun suna tsayawa a ƙasa, yatsun ƙafa za a iya ɗaga dan kadan.
2. Mika hannuwanku gaba daidai da bene.
3. A hankali ka motsa jikinka na sama sama, kamar ana jan ka da igiya ko ɗan tsana.
4. Ka kiyaye jikinka na sama a mike duk tsawon lokaci kuma kada ka tanƙwara.
5. Sauke jikin na sama a hankali a hankali ba tare da sanya shi gaba ɗaya a ƙasa ba.
6. Maimaita motsa jiki sau biyar, sannan ku huta na minti daya. Yi jimlar saiti uku.

2. Crunches a matsayin motsa jiki mafi inganci don rasa kitsen ciki
Motsa jiki na ciki na gargajiya kuma shine mafi inganci. Crunches suna aiki kamar motsa jiki na ciki na mata a sama, tare da ƴan bambance-bambance. Motsa jiki yana horar da tsokar ciki na sama musamman, wanda a cikin maza galibi yana ɓoyewa da wani faffadan ciki.

Haka ake yi:

1. Ka kwanta a bayanka kuma ka lanƙwasa ƙafafunka kusan digiri 90.
2. Ɗaga hannuwanku zuwa gefe kuma ku taɓa haikalinku da sauƙi tare da yatsanku.
3. Ka ɗaga jikinka na sama har sai kafadunka ba su taɓa ƙasa ba. Zana duk ƙarfin ku daga jikin ku. Ka kiyaye kan ka a layi tare da gangar jikinka.
4. Riƙe matsayin na ƴan daƙiƙa kaɗan sannan sannu a hankali sake runtse saman jikin ku.
5. Maimaita sau 10 zuwa 20, kuma yi saiti uku.