3 motsa jiki domin kara gindi a gida

Wadatacce

• Motsa jiki don kara gindi
• 1. Tsugunawa tare da gaba
• 2. Hawan kujerar da kafa 1 kawai
• 3. Tsugunnawa tare da tsalle
• Jiyya na ado
• Abin da za a ci

Wasu motsa jiki don haɓaka gluteus ana iya yi a gida saboda basa buƙatar na'urori kuma suna da saukin yi. Suna taimakawa wajen ƙarfafa tsokoki na yankin gluteal, suna mai da shi ƙarfi da girma, kuma yana da amfani a yaƙi cellulite saboda yana inganta jini da zagayawar lymfatic na ƙafafu da gindi.

Za'a iya yin jerin atisayen a wasu ranakun na daban don masu farawa kuma a kowace rana domin wadanda suka ci gaba, amma dole ne a kula kada a ji zafi a baya, gwiwoyi da idon sawu. Idan wannan ya faru, yana da mahimmanci a nemi ƙwararren ilimin Ilimin Jiki, dakatar da motsa jiki da hutawa tsawon kwana 1 ko 2 kuma, idan ciwon ya ci gaba, je ga likita.

Motsa jiki don kara gindi

Motsa jiki don haɓaka gindi ya kamata a yi bisa ga shawarar ƙwararren ilimin ilimin motsa jiki kuma ana iya ci gaba a ci gaba har tsawon dakika 30 zuwa 60 gwargwadon horo na mutum. Bayan motsa jiki na farko, ya kamata ka huta tsakanin sakan 10 zuwa 30 kuma fara motsa jiki na gaba.

A ƙarshen motsa jiki na uku, ana iya sake farawa jerin sau 2. Sabili da haka, kowane motsa jiki ya kamata a yi a kalla sau 3 don 30 zuwa 60 seconds.

1. Tsugunawa tare da gaba

A cikin wannan motsa jiki, ya kamata ku yi tafiya tare da dogon tsayi kuma a kowane mataki ya kamata ku tsugunna. Lokacin da kafar baya ta miƙe, bai kamata ku taɓa diddige zuwa ƙasa ba kuma gwiwa gwiwa a gaba kada ya wuce layin ƙafa.

2. Hawan kujerar da kafa 1 kawai

Hau kan kujera ko benci, tare da kafa ɗaya kawai a lokaci guda, kamar yadda aka nuna a hoton, kula da samun ƙarfi da ƙarfi lokacin hawa. Ba a ba da shawarar kujerun filastik saboda ba su da ƙarfi kuma suna iya karya.

Mafi girman kujerar, babban ƙoƙari ne, saboda haka zaka iya farawa da ƙananan benci. Don sauƙaƙawa, zaku iya ɗora hannuwanku a kan kwatangwalo kuma ku tuna sanya duwawunku madaidaiciya kuma koyaushe ku kalli gaba don kiyaye kashinku ya daidaita

Wata hanyar ƙara ƙarfin wahala shine riƙe nauyi a hannuwanku.

3. Tsugunnawa tare da tsalle

Tsugunnawa tare da kafafuwa baya kuma, lokacin tsayawa, tsalle sannan sake tsugunawa, a jere. Lokacin tsugunawa yana da mahimmanci ga matashi ta hanyar lankwasa gwiwoyi, rage tasiri a kan wannan haɗin gwiwa kuma barin cinya a layi ɗaya da bene, don a yi aiki da glute a zahiri.

Jiyya na ado

Haka kuma yana yiwuwa a ƙara gindi ta hanyar jiyya mai kyau, kamar sanya sinadarin siliki da ɗinka kitse.

Sanya jinginar roba a cikin butt din ana yin shi ne a karkashin maganin rigakafi da laulayi, yana daukar awanni 2 kuma ana yin sa ne ta hanyar yin kananan zuka a gindi wanda ke ba da damar sanya sinadarin silicone. Girman maƙogwaron an bayyana shi ta hanyar likita da mai haƙuri bisa ga maƙasudin, wanda shine ɗagawa, haɓaka sifa ko ƙara girman glut.

Rage kitse kuma hanya ce da za a iya yi don ƙara gindi ko canza fasalinsu kuma, saboda wannan, ana cire kitse a wasu yankuna, kamar ciki ko cinyoyi, a ɗora a kan but.

Ara koyo game da yadda ake haɓaka gindi tare da hanyoyin kwalliya.

Abin da za a ci

Hanya mafi kyau don haɓaka ayyukan motsa jiki shine cin kuɗi akan abinci mai wadataccen sunadarai, yayin da suke haɓaka hauhawar jini. Don haka, bayan horo ya kamata ku ci yogurt, ɗauki kari ko saka hannun jari a cikin abinci tare da aƙalla 100 g na nama mara kyau kamar naman gasasshiyar kaza, ƙwai ko dafaffen kifi.

Cin abinci mai yawan sukari da mai ba kyakkyawan ra'ayi bane saboda zai haifar da samuwar kitse da kuma cellulite, baya ga hargitsa aikin hawan jini. Duba jerin abinci mai wadataccen furotin don gano ainihin abin da za ku ci.