Motsa jiki ƙasa don babban abs

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Q: Na ji cewa yin motsa jiki na ciki kowace rana zai taimaka muku samun tsaka -tsakin tsaki. Amma kuma na ji cewa ya fi kyau a rika yin waɗannan darussan kowace rana don ba tsokokin ab. Wanne ne daidai?

A: "Yi musu aiki sau biyu a mako, kamar yadda za ku yi da kowane ƙungiyar tsoka," in ji Tom Seabourne, Ph.D., marubucin Athletic Abs (Human Kinetics, 2003) kuma darektan kinesiology a Kwalejin Al'ummar Arewa maso Gabashin Texas a Dutsen Pleasant. Kumburi na dubura shine babban, siriri na tsoka wanda ke tafiyar da tsayin jikin ku, kuma "wannan tsokar tana amsa mafi kyawun horo ga horo mai ƙarfi," in ji Seabourne. "Idan kuna ƙoƙarin yin horo mai ƙarfi a kowace rana, zaku karya tsokar."

Seabourne ya ba da shawarar zaɓar ab motsa jiki waɗanda ke da ƙalubale sosai wanda za ku iya yin maimaitawa sau 10-12 a kowane saiti. (Maimakon zaɓar ɓacin rai, alal misali, yi ƙwanƙwasawa akan ƙwallon kwanciyar hankali, wanda ya fi ƙarfin gaske.) Sannan bari waɗannan tsokoki su huta aƙalla sa'o'i 48 tsakanin motsa jiki.

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