Atisaye 6 domin ayyana ciki a gida

Wadatacce

• Motsa jiki don ayyana ciki a gida
• 1. Ciki a cikin V
• 3. Ketare ciki
• 4. Ciki tare da duwawun duwawu kan kwallon
• 5. Allo tare da ball
• 6. Board tare da goyan baya 2
• Abin da za a ci
• Nasihu don bayyana ɓacin ranku

Don ayyana ciki yana da muhimmanci a yi atisayen motsa jiki, kamar gudu, kuma hakan yana ƙarfafa yankin ciki, ban da samun abinci mai yalwa cikin zare da sunadarai, shan ruwa aƙalla 1.5 L. Bugu da kari, gujewa damuwa, yin tausa a kan ciki da kuma daukar madaidaicin matsayi yana da mahimmanci don kiyaye ciki ya tabbata.

A yadda aka saba, ƙayyadadden ciki yana bayyana lokacin da aka kawar da kitsen da aka tara a cikin ciki kuma tsokoki suka tashi kuma don kiyaye sakamakon, yana da mahimmanci a ci gaba da yin motsa jiki a kai a kai da kuma bin tsarin cin abinci bisa ga jagorancin mai gina jiki.

Motsa jiki don ayyana ciki a gida

Don samun damar ayyana ciki, dole ne a gudanar da atisayen da ke ƙarfafa CORE, ta yadda ƙananan ciki za su iya bayyana, kuma ban da rage girman kitse a wannan yankin saboda ƙwayoyin ciki ƙananan rukuni ne kuma kawai an bayyana a ciki ɗaya ba tare da mai ba. Wasu motsa jiki da za'a iya aiwatarwa don ayyana ciki a gida sune:

1. Ciki a cikin V

A wannan ciki, mutum ya kamata ya kwanta a ƙasa a kan bayansu, ya ɗaga ƙafafunsa a miƙe ko juzu'i-huɗu da jikinsa, yana riƙe da hannayensa a gaba. Ana yin wannan motsa jiki ne a cikin yanayi, wato, dole ne mutum ya kasance a wuri ɗaya na kusan dakika 15 zuwa 30 ko kuma gwargwadon bayanin mai koyarwar, kiyaye kwankwaso a yayin kowane lokaci.

3. Ketare ciki

Don yin wannan zama, wanda aka fi sani da zaman ciki, mutum dole ne ya sanya kansa kamar zai yi zaune, ya ɗora hannayensa a bayan wuya, ya ɗaga kafaɗunsa daga ƙasa, ya riƙe ciki kwangila kuma sanya motsi don gwiwar hannu ta dama don taɓa gwiwa ta hagu, suna canza motsi tare da gwiwar hagu zuwa gwiwar dama. Yana da mahimmanci cewa ciki ya ci gaba da kwangila a duk lokacin motsa jiki.

4. Ciki tare da duwawun duwawu kan kwallon

Ciki tare da duwawun duwawu a kan ball shima babban motsa jiki ne, ya zama dole wannan ya kwanta a kasa, ya fuskance fuska, ya sanya tafin kafa a cikin bola kuma ya dadda duwawun, yin wannan motsi a hankali kamar yadda shawarwarin mai koyarwa.

5. Allo tare da ball

A wannan aikin, ya kamata ku sa ƙafafunku a kan ƙwallon kuma ku tallafi hannayenku a ƙasa, kamar dai za ku yi allon. Bayan haka, lanƙwasa gwiwoyinku, ja ƙwallon gaba, ba tare da motsa hannayenku ba. Wannan aikin yana da ban sha'awa don ayyana ciki domin yana bukatar a dunƙule tsokoki na ciki domin jiki ya daidaita cikin matsayi kuma za a iya yin motsi daidai.

6. Board tare da goyan baya 2

Don yin wannan aikin, yana da mahimmanci a kunna tsokoki na ciki don ku sami daidaito. Da farko, ya kamata mutum ya kasance a cikin allon katako sannan kuma ya cire kishiyar hannu da ƙafafu daga ƙasa, watau ɗaga hannun dama da ƙafafun hagu, alal misali, tare da goyo biyu kawai. An ba da shawarar kasancewa a wannan matsayin har tsawon lokacin da za ku iya ko kuma bisa ga shawarar malamin.

Abin da za a ci

Abinci yana da mahimmanci don kiyaye lafiya da kuma taimakawa wajen ayyana ciki, kuma yana da mahimmanci a nuna shi ta hanyar masaniyar gina jiki don a tsara tsarin abinci mai gina jiki daidai da halayen mutum da kuma manufofinsa. An ba da shawarar cewa a daidaita daidaitaccen abinci wanda zai taimaka wajen ƙona kitse da hanzarta kumburi, ana nuna shi don wannan:

• Ku ci aƙalla abinci 5 a rana, ba tare da shafe sama da awanni 3 ba tare da cin abinci ba;
• Sha aƙalla 1.5 L na ruwa, koren shayi ko atishoki;
• Ku ci kayan lambu ko 'ya'yan itacea cikin dukkan abinci na yini;
• Ku ci abinci mai yawan fiber, cin flaxseed, hatsi da abinci gaba daya;
• Cin abinci mai antioxidant kamar tumatir, lemu ko kwayoyi na Brazil;
• Ku ci abincin da ke saurin saurin metabolism kamar ginger ko kirfa, misali;
• Ku ci furotin tare da kowane abinci, kamar kwai, madara, nama da kifi;
• Guji cin mai, mai sukari ko abinci mai sarrafawa, kamar masu fasa, abinci mai sanyi ko na gwangwani.

Waɗannan abinci suna taimakawa wajen rage damar riƙe ruwa da kuma ba da gudummawa ga aikin hanji daidai, rage maƙarƙashiya da kumburin ciki da haifar da ciki mai ciki.

Bugu da ƙari, don cikin ciki ya kasance cikin sifa da sauri, samun ƙarfin tsoka, ana iya ɗaukar ƙarin sunadarai, duk da haka dole ne mai ba da abinci ya ba da shawarar, saboda ya zama dole a bincika abubuwan da ake buƙata na furotin da halayen mutum, idan zai yiwu a nuna mafi dacewa. San wasu kari dan samun karfin tsoka.

Nasihu don bayyana ɓacin ranku

Wasu shawarwari masu mahimmanci don ayyana ciki shine bin tsarin abinci na hypocaloric wanda mai ilimin abinci mai gina jiki ya jagoranta, ban da yin atisayen motsa jiki, kamar su gudu, don haɓaka kashe kuzari da inganta ƙona kitse na ciki. Amma don samun ciki "fakiti shida" yana da mahimmanci ayi atisayen ciki ta hanyoyi daban-daban, sau da yawa a sati sannan kuma cin abinci mai wadataccen sunadarai saboda wannan yana ba da karfin jini.

Bugu da kari, fasahar karantarwa kuma kyakkyawan zabi ne ga wadanda suke son ayyana ciki, suranta jiki da kara juriya da karfin jiki. Ara koyo game da wasan kare kai.

Aukar matsayi mai kyau yana da matukar mahimmanci a rasa ciki saboda, lokacin da kashin baya, kwatangwalo da kafaɗu suka daidaita sosai, tsokoki na ciki sun fi iya kiyaye gabobin da kyau ba tare da rikicewa ba, kamar yadda lamarin yake yayin da ba a da kyau.