6 tukwici don kiyaye cikinku cikin sifa don bazara

Wadatacce

• Darasi 1
• Darasi 2
• Darasi 3
• Darasi 4
• Darasi 5
• Darasi 6

Wadannan nasihun motsa jiki guda 6 dan kiyaye ciki a cikin yanayin bazara na taimakawa sautin muryoyin ciki kuma ana iya ganin sakamakon su cikin kasa da wata 1.

Amma baya ga yin wadannan atisayen a kalla sau 3 a mako yana da muhimmanci a bi abinci mai kyau, ba cin abinci mai kitse da sukari ba. Masanin abinci mai gina jiki zai iya bayar da shawarar tsarin cin abinci na musamman, game da dandano na abinci da damar ku.

Darasi 1

Kwanciya a ƙasa a bayanka kuma ɗaga ƙafafunku tare da gwiwoyinku madaidaiciya. Miƙa hannayenka ka ɗaga gangar jikinka, kamar yadda aka nuna a hoto 1. Yi saiti 3 na maimaita 20.

Darasi 2

Tallafa bayanka a kan kwallon Pilates, sanya hannayenka a bayan wuyanka kuma yi motsa jiki na ciki, kamar yadda aka nuna a hoton 2. Yi saiti 3 na maimaita 20.

Darasi 3

Ku kwanta a ƙasa a bayanku, kuma sanya ƙafafunku sun lanƙwasa kan ƙwallan Pilates. Miƙa hannunka gaba ka yi aikin ciki kamar yadda aka nuna a hoto 3. Yi saiti 3 na maimaita 20.

Darasi 4

Kwanta a ƙasa a bayanka, tare da miƙe hannayenka a gaɓɓanka. Sanya ƙafafunka a kan kwallon Pilates ka ɗaga gangar jikinka, kamar yadda aka nuna a hoto na 4. Yi saiti 3 na maimaita 20.

Darasi 5

Tsaya tsaye a matsayin da aka nuna a hoto na 5 na minti 1, ba tare da lankwasawa ba.

Darasi 6

Tsaya tsaye a matsayin hoto da aka nuna a hoto na 6 na tsawan minti 1, ba tare da lankwasawa da baya ba da kiyaye murƙushewar jijiyoyin ciki, hannuwa da ƙafafu.

Sauran misalai a: 3 motsa jiki mai sauƙi don yi a gida da rasa ciki.

Idan kun ji zafi ko rashin jin daɗi yayin aiwatar da ɗayan waɗannan motsa jiki, kada kuyi hakan. Mai koyar da motsa jiki ko kuma likitan motsa jiki wanda ya kware a Pilates zai iya nuna jerin atisayen da suka dace da bukatunku kuma gwargwadon damarku.