A halin yanzu, sutsi na waƙar - wani motsa jiki mai rikitarwa. Wadansu sun bada shawarar suyi hannu tare da dumbbells kuma suyi aikin motsa jiki don su rasa nauyin a wuyan su, wasu suna jaddada cewa saboda wannan yunkurin ya kamata ya fi girma. Duk da haka, gaskiyar, kamar yadda yakan faru, wani wuri ne a tsakiya.
Yadda ake yin kuskuren kuskure?
An yadu da yawa cewa karkatar da dumbbells a tarnaƙi shine kyakkyawan motsa jiki don cire "bangarorin." Duk da haka, wannan ba haka bane: idan kunyi kuskure tare da dumbbells, kuna da haɗarin yin ƙwarar ku ta hanyar ƙara yawan ƙwayoyin ƙwayar ƙyama. Tare da nauyin nauyin nauyi ba zasu iya karuwa ba, yawancin girma, dalilin da yasa a gaban adadin ku zai yi kama da ba a kowane gilashin da ake so ba, amma wani abu kamar rectangle.
Hanya ta motsa jiki kamar haka: tsaya a mike, a hannun ɗaya a dumbbell; ba motsi ƙashin ƙugu ba, kana bukatar ka dogara ga ma'aunin nauyi, sa'annan ka ɗauki dumbbell a wani bangaren. Ka tuna, irin waɗannan gangara a bangarorin don kungu ba su buƙata kuma kada ka yi kokarin amfani da su don inganta bayyanar tsutsa! Wannan darasi ne namiji, kuma mace da ke so ya zama mai kyau ba ta da hankali.
Amma hanyoyi daban-daban zuwa ga tarnaƙi kuma suna turawa ba tare da nauyin nauyi basu taimakawa wajen gina tsoka ba, sabili da haka za'a iya amfani dasu azaman mataimaki.
Yaya ya kamata in karkatar da kugu?
Kyakkyawan kayan aiki ga ƙuƙwalwa - ƙwanƙwasawa tare da karkatarwa (alal misali, a cikin dukkanin aikin motsa jiki da aka sani daga shekaru makaranta). Suna ƙarfafa corset na muscular, don haka ko da bayan abincin dare mai ban sha'awa ko wata ƙungiya tare da cin abinci cikin ciki ba za ta "fadi" ba.
Duk da haka mai kyau a cikin wannan shine ƙananan motsi na gaba zuwa gefen hagu, to, zuwa kafa na dama. Wannan aikin ya kamata a yi a cikin jimla uku na sau 15 a kowanne gefe a madaidaiciya taki.
Gudun da ke tsaye don rage waƙar zai iya maye gurbinsu da minti 15-20 a kowace rana tare da hoop - zai fi dacewa da nauyi, wanda yayi kimanin kilogiram 3. Duk da haka, zaku sami sakamako mafi kyau idan kun haɗa wadannan hanyoyi guda biyu kuma ku fara yin jerin hotunan tare da haɗari da ƙuƙwalwa, sa'an nan kuma ku ƙara musu da minti 15-30 na ƙwanƙwasa na hoop.
Idan ka kara zuwa wannan hanya da kin yarda da abincin mai dadi, mai gina jiki da yawan calorie, to, ƙwala zai zama slimmer da slimmer a kowace rana! Da kyau, idan hadaddunka ya hada da tseren minti 30 a kowace rana ko sau 4-5 a mako - aikin motsa jiki na zai ƙara ƙona mai ƙone kuma ya sa wuyarka ta yi farin ciki a cikin gajeren lokaci.