Yadda ake rashin ciki a sati 1

Wadatacce

• Motsa jiki don rasa ciki a cikin sati 1
• Ayyuka mafi kyau don rasa ciki
• 1. Tsere
• 2. Aerobic aji
• 3. Tsallake igiya
• 4. Keke
• 5. saurin tafiya
• 6. Yin iyo
• Abinci don rasa ciki a cikin sati 1

Kyakkyawan dabarun rasa cikin sauri shine gudu na mintina 25 a kowace rana kuma kuci abinci tare da caloriesan adadin kuzari, mai da sukari don jiki yayi amfani da kitsen da aka tara.

Amma ban da gudu yana da muhimmanci a yi atisayen ciki domin suna taimakawa wajen karfafa ciki, da inganta bayyanar ciki. Idan baku so ko ba ku iya yin zama ba ku san wasu motsa jiki don ayyana ciki ba tare da yin zama ba.

Kodayake mako 1 lokaci ne mai gajeriyar gaske don kawar da duk kitsen da aka tara, yana yiwuwa a rasa nauyi kuma ya rage ciki. Duba menene nauyinku mafi kyau ta shigar da bayananku:

Motsa jiki don rasa ciki a cikin sati 1

Kyakkyawan motsa jiki don rasa kitsen ciki da sauri yana wasa saboda yana kashe yawancin adadin kuzari a cikin ɗan gajeren lokaci, tunda a cikin mintuna 25 kawai na gudana, aƙalla an kashe calories 300, misali. Idan kun fara motsa jiki, fara a hankali kuma a hankali ku kara lokaci da karfi na horo.

Sauran motsa jiki don kammala aikin motsa jiki na yau da kullun don rasa ciki a cikin mako 1 sune ciki, wanda baya ga ƙarfafa ciki, rage adadin kitse da aka tara a yankin, yana taimakawa rasa ciki. San manyan motsa jiki don ayyana ciki.

Ayyuka mafi kyau don rasa ciki

Ayyuka mafi kyau don ƙona kitse na gida sune waɗanda ke ƙona yawancin adadin kuzari a cikin awa 1 na aiki, kamar su kayan motsa jiki masu zuwa:

1. Tsere

Gudun motsa jiki ne mai matukar motsa jiki don rage kiba da rashin ciki, saboda ƙari ga kunna tsokoki da yawa da haɓaka ƙarfin tsoka da haɓaka yanayin jiki da ƙarfin bugun zuciya, yana hanzarta motsa jiki, yana motsa ƙona mai.

Dabara don hanzarta aiwatar da asarar nauyi da ciki shine horo na tazara, wanda dole ne ayi shi sosai kuma wanda ya ƙunshi sauyawa tsakanin lokutan ƙoƙari da hutawa, wanda zai iya aiki ko wucewa, saboda yana ƙaruwa da ƙari. Yana da mahimmanci cewa irin wannan horon yana tare da ƙwararren masanin ilimin motsa jiki don kauce wa rauni kuma don tabbatar da cewa ana aiwatar da aikin cikin tsananin ƙarfi. Duba menene kuma wane nau'in horo na tazara.

2. Aerobic aji

Aerobic azuzuwan, kamar yi tsalle, fama da jiki da zumba, alal misali, suma zaɓi ne don rasa ciki, tunda ana yin su da ƙarfi sosai kuma suna inganta yanayin jikin mutum. Kari akan hakan, yawanci ana gudanar da darussan aerobic cikin rukuni-rukuni, wanda ke sa mutum daya ya zuga wani don yin aikin daidai.

3. Tsallake igiya

Tsallake igiya cikakken motsa jiki ne, kamar yadda yake motsa tsokoki, yana inganta lafiyar zuciya da jijiyoyin jini, inganta yanayin jiki, da kuma saurin kuzari, yana taimakawa asarar adadin kuzari da ƙona kitse. Don tabbatar da sakamakon yana da mahimmanci cewa ayi wannan aikin tare da wasu kuma mutum yana da lafiyayyen kuma daidaitaccen abinci.

Tsallake igiya cikakken motsa jiki ne kuma yana da fa'idodin kiwon lafiya da yawa. Gano fa'idodin tsallake igiya ta hanyar kallon bidiyo mai zuwa:

4. Keke

Yin motsa jiki a keke hanya ce kuma don ta da nauyin hasara mai nauyi da rasa ciki, saboda yana inganta ribar tsoka da ƙaruwa da ƙarfin tsoka da juriya, kuma mafi girman tsokoki, mafi girman ƙarfin jiki. A cikin ƙona mai.

5. saurin tafiya

Lokacin da aka gudanar da tafiya a cikin sauri da tsayayyiyar hanya, yana yiwuwa a hanzarta kumburi da inganta ƙimar nauyi da asarar mai. Koyaya, don wannan ya yiwu, ya zama dole a yi tafiyar a kai a kai, aƙalla na mintina 30 kuma a cikin ƙarfi sosai, ban da kasancewa tare da isasshen abinci.

6. Yin iyo

Swimming shima motsa jiki ne wanda za'a iya yinsa don rage kiba, domin yana inganta yanayin jiki da kuma karfafa jijiyoyi, wanda ke taimakawa wajen ƙona kitse.

Abinci don rasa ciki a cikin sati 1

Abincin da za a rasa ciki a cikin mako ya ƙunshi samar da iyakar abubuwan gina jiki tare da mafi ƙarancin adadin kuzari, mai da sukari. A cikin wannan abincin an bada shawarar:

• Yin 6 abinci a rana, koyaushe cin kowane awa 3;
• Sha akalla lita 2 na ruwa ko koren shayi kowace rana;
• Ku ci daya salatin daban-daban kowace rana da adadin nama, kifi ko kaza da ya dace a tafin hannunka;
• Ku ci 'Ya'yan itacen 2 kowace rana, kowace rana, zai fi dacewa tare da ƙasa da sukari;
• Don ɗauka 2 yogurts tare da live lactobacilli kowace rana, kamar Yakult, saboda zai sauƙaƙa hanyar wucewar hanji, rage ciki;
• Ci gishiri kaɗan, zabi don ganye da kayan yaji masu dadi tare da lemo, misali;
• Cupauki kofi 1 na shayi na boldo rabin sa'a kafin abincin rana da abincin dare saboda yana yaki da gas kuma sabili da haka yana kyan ciki.

Hakanan kalli bidiyo mai zuwa kuma bincika abincin da yakamata ku haɗa a cikin abincinku don rasa kitsen gida:

Shirye-shiryen asarar nauyi wanda ke da tasiri mai ɗorewa sune waɗanda suka haɗa da motsa jiki na yau da kullun da kuma sake karatun abinci, amma, a cikin mako yana yiwuwa a cimma sakamako mai ganuwa, amma don haɓaka wannan saurin saurin zamu iya komawa zuwa hanyoyin jin daɗi irin su lipocavitation, mitar rediyo da magudanar ruwa ta lymphatic don kawar da yawan ruwa, mai da kuma tabbatar da fata. Duba cikakken shiri don rasa ciki a cikin sati 1.