Akwai atisaye da yawa don rage siririn hannayenku waɗanda zaku iya gwadawa. Wasu suna tare da nauyi ko robobin roba, amma kuma zaka iya aiki da hannayenka da taimakon kawai na nauyin jikinka.
Koyaya, da kansu basa samar da sakamako sananne sosai. Kuma shi ne cewa tsare-tsaren rage kitse a wasu fannoni na jiki ba sa aiki. Gano abin da za a yi don samun siririn makamai.
Yana aiki da jiki duka
Don rage siririn makamai (da kowane ɓangare na jiki) ya zama dole a mai da hankali kan kitsen jiki gaba ɗaya. Saboda haka, mafi kyawun dabaru shine yin aiki da dukkan jiki maimakon iyakance kan wasu sassa na musamman.
Ta wannan hanyar, abin da ake buƙata shi ne hada da motsa hannu a cikin aikin motsa jiki wanda ya hada zuciya da karfi.
Yi cardio
Cardio ba zai iya ɓacewa cikin kowane shirin asarar nauyi ba. Don haka ya kamata ka saka shi a cikin salon rayuwarka idan kana son ka nuna hanun siriri. Cardio galibi yana da alaƙa ne kawai da gudu. Wannan wasan shine kyakkyawan jakada don zuciya kuma koyaushe yana samun masu bi. Amma yana iya zama cewa rashin gudu ba abunku bane. Idan haka ne, bai kamata ku ji cewa an tilasta muku ba, tunda akwai sauran atisaye da yawa waɗanda, kamar gudu, zasu taimaka muku haɓaka bugun zuciyar ku da ƙona adadin kuzari:
- Hawan keke (tsayayyen aiki ma)
- Nadar
- Tsallake igiya
- Don rawa
- Tafiya (koyaushe tabbatar da yin hakan cikin sauri)
Don samun kyakkyawan raguwa a cikin yawan kitsen jiki, yana da kyau a yi kimanin minti 30 na zuciya sau da yawa a mako. Da zarar kun sami siririn hannayenku, ci gaba da yi don kasancewa cikin sifa. Kuma wannan shine cewa cardio ana ɗaukar shi wani ɓangare na asali na rayuwa mai kyau.
Trainingarfafa horo
Karuwar nauyi na iya haifar da tarin kitse a sassa daban daban na jiki, gami da makamai, cinya da ciki. Samun tsoka ta hanyar ƙarfin horo zai taimaka muku rage ƙimar jikin ku. A sakamakon haka, waɗannan haɓakawa za su rage girman kuma jikinku zai yi kamala sosai.
Hakanan an haɗa aiki da tsokoki tare da fa'idodin da ba su da alaƙa da kyan gani, amma kamar yadda yake da mahimmanci. Waɗannan sune metara yawan saurin rayuwa da ƙashin ƙashi. Tunda waɗannan duka suna raguwa da shekaru, ana ɗaukar wannan nau'in motsa jiki mai matukar mahimmanci don kasancewa cikin sifa cikin girma da tsufa.
Bar nauyi
Weaukar nauyi yana ƙara ƙarfin tsoka, ƙarfi, kuma yana inganta ƙiba mai. Me yasa yake da amfani idan yazo da siririn makamai? Zai taimake ka ka rasa mai a gaba ɗaya (wanda ya haɗa da hannunka) da sautin hannunka yayin da ka rasa nauyi tare da abinci da motsa jiki..
Bicep curls, tricep Extensions overhead, deltoid work… Waɗannan su ne kawai wasu daga cikin yawancin motsa jiki don slim hannuwanku da za ku iya yi tare da taimakon dumbbells. Yana da mahimmanci a banbanta don tabbatar da cewa babu ɗayan ƙwayoyin hannu daban a cikin hannu da ya tafi aiki..
Ya kamata a lura cewa zaka iya amfani da bandin roba maimakon dumbbells. Wannan kayan aiki mai sauki amma mai tasiri (wanda ya zo a cikin kayan gwagwarmaya daban-daban dangane da launi) zai ba ku damar aiwatar da kyakkyawar ɓangaren motsa hannu waɗanda aka saba yi da dumbbells.
Jikin Jiki
Idan wuraren motsa jiki ba abinku bane kuma baku da dumbbells ko roba a gida, zaka iya amfani da nauyinka don rasa nauyi da sautin dukkan sassan jiki, ciki har da makamai.
Kamar yadda yake tare da nauyi, akwai atisaye masu nauyin jiki da yawa waɗanda ke nufin makamai da na sama waɗanda suka cancanci ƙoƙari: allon katako, turawa (na al'ada da kuma kayan kwalliya), da kuma naushi na iska iri-iri.
Wannan horon ya hada da daya daga cikin mafi sauki kuma mafi tasirin motsa jiki na sassaucin hannu. Abu ne mai sauƙi kamar tsayawa da ƙafafun faɗin ƙafafunku baya. Daga nan sai a miqa hannayen zuwa bangarorin don jikin ya zama "T". Sau ɗaya a cikin wannan halin, matsar da su sama da ƙasa, a da'irori ko gaba da baya. Yunkurin yakamata ya zama kanana kuma a hanya mai kyau.
Maganar ƙarshe
Motsa jiki don rage siririn hannu za'a iya yin shi da nauyi, ko na roba, ko da nauyin jikin ki (na jiki). Amma takamaiman rage kiba baya aiki, shi yasa don sakamakon ya zama sananne waɗannan darussan dole ne ya zama ɓangare na cikakken horo.
Aƙarshe, motsa jiki yana da tasiri yayin haɗuwa da lafiyayyen abinci. Sakamako a cikin hannunka zai zama sananne sosai idan ka yi horo a lokaci guda:
- Kuna kara yawan fiber da furotin
- Kun yanke kan carbohydrates mai ladabi
- Kuna cin carbohydrates a cikin matsakaici
- Kuna iyakance abinci mai-mai, barasa da abubuwan sha mai laushi