Darasi mai tsaurara kugu

Wadatacce

• Mataki na 1 na aikin
• Mataki na 2 na aikin
• Matsayi na 3 na aikin

Babban motsa jiki don taƙaita kugu da yaƙi da wannan kitsen na gefe, a kimiyyance da ake kira flanks, shi ne katako na gefe, bambancin motsa jiki mara ƙaiƙayi.

Irin wannan motsa jiki yana ƙarfafa tsokoki na ciki saboda ana buƙatar su sosai su kasance da matsayi mai kyau yayin motsa jiki kuma baya cutar da kashin baya ko ƙwanjin perineum, kamar na gargajiya.

Koyaya, don kunkuntar kugu, yana da mahimmanci a yaƙi kitse a cikin gida kuma, sabili da haka, dole ne mutum ya ƙara yawan bugun zuciya ta hanyar yin wasu nau'ikan motsa jiki na motsa jiki na tsawan mintuna 15, kamar su gudu ko keke, da cin abinci tare da ƙananan mai abun ciki da na sukari.

Mataki na 1 na aikin

Don yin atisaye mai matse kugu, kwanciya a kasa a cikin ciki sannan ka tallafawa gwiwar hannu a kasa, ka bar kafafu biyu a tsaye, daya kan daya, ka daga dukkan jikin daga kasa, ka rike nauyin jikinka kawai da hannunka da ƙafa, kamar yadda aka nuna a hoton da ke hannun hagu, kuma ka tsaya a wannan matsayin na dakika 20 sannan ka huta. Yi wannan aikin sau 2 a rana.

Mataki na 2 na aikin

Lokaci na 2 na wannan aikin ya ƙunshi tsayawa tsaye na dakika 20 kamar yadda aka nuna a hoton tsakiya.

Matsayi na 3 na aikin

A lokaci na 3, don yin wannan aikin har ma da wahala, dole ne ku kasance mara motsi a matsayin da ke nuna hoton karshe, aƙalla sakan 20.

Lokacin da yake samun sauƙin zama a waɗannan matsayin, yakamata ku ƙara tsawon lokacin aikin.

Wannan aikin motsa jiki yana ƙarfafa tsokoki kuma yana taimakawa wajen ayyanawa, amma baya ƙona adadin kuzari da yawa kuma, sabili da haka, idan akwai kitse a cikin gida, yana da mahimmanci a bi abinci kuma ayi wasan motsa jiki, a gida ko a dakin motsa jiki, ƙarƙashin jagorar mai ilimin motsa jiki.