Fatunƙarar Fat: Matakai 7 don Karfafa gwiwoyi da Ingantaccen Gwanin Lafiya

Wadatacce

• Hanyoyi 7 don rage nauyi a kusa da gwiwoyinku
• 1. Rage nauyi gaba daya
• 2. Gudu ko jog
• 3. Hawan keke
• 4. Huhu
• 5. squats
• 6. Igiyar tsalle
• 7. Tafiya
• Sauran zaɓuɓɓuka don slimming gwiwoyinku
• K gwiwa lafiya
• Kare gwiwoyi yayin motsa jiki
• Takeaway

Hanyoyi 7 don rage nauyi a kusa da gwiwoyinku

Yawancin dalilai na iya shafar bayyanar gwiwoyinku. Weightarin nauyi, ragargajewar fata dangane da tsufa ko asarar nauyi na kwanan nan, da rage sautin tsoka daga rashin aiki ko rauni na iya shafar bayyanar yankin gwiwa.

Duk da cewa babu wata takamaiman fasaha da zata iya kaiwa ga kitse a guiwa shi kadai, akwai hanyoyin da zaka iya rasa kitse a jikinka da kuma motsa jiki da yawa wadanda zasu taimaka wajen inganta aiki da sautin tsoka na kafafunka, sabili da haka gwiwoyinka.

1. Rage nauyi gaba daya

Rashin nauyi shine ɗayan maɓallan ƙarin ƙafafun kafa kuma maiyuwa na iya taimakawa hana ko taimakawa ciwon gwiwa. Wannan ba wai kawai ya haɗa da aikatawa da haɗakar motsa jiki da motsa jiki na horo ba, har ma da cin abinci mai kyau.

Ta hanyar rage kitsen jiki gaba daya, zaka iya taimakawa siririn yankin gwiwa, shima. Babu wani motsa jiki da zai iya magance-kitse a yankin gwiwa ko wani yanki na jiki.

2. Gudu ko jog

Duk gudu da gudu suna da kyau don ƙona adadin kuzari. Hakanan suna aiki ƙafafunku da ɗan wahala idan aka kwatanta da tafiya kuma suna iya taimakawa ƙarfafa yankin gaba kusa da gwiwoyinku.

Koyaya, gwargwadon gudu da asarar nauyi, gajeren fashewar gudu na iya zama mai tasiri ga ƙona mai fiye da tseren nesa.

Kafin farawa, tambayi likitanka ko mai ba da horo game da durƙusa gwiwa da za ku iya yi don taimakawa dumama jikinku don hana rauni a yayin gudu.

3. Hawan keke

Hawan keke yana dauke da motsa jiki na zuciya wanda yake da kyau ga zuciyar ka da kuma jimrewar gaba daya, amma girmamawar sa da amfani da kafafun ka shima yana samar da karfin toning. Wannan ya hada da quads, cinyoyinku, da calves, wanda hakan zai sanya yankin gwiwarku suma.

Biking shima kyakkyawa ce mai sauƙin tasiri don gudu, musamman idan kuna ma'amala da duk wani ciwon gwiwa ko rauni na ƙafa.

Akwai hanyoyi guda biyu da zaku iya hawa keke don kara fa'idodin toning: tazara ko horo na nesa. Na farko ya jaddada tazarar azumi da na yau da kullun, yayin da na biyun ke kiyaye wannan saurin na tsawon lokaci.

Kuna iya hawa keke a waje ko keke mara motsi a gidan motsa jikin ku.

4. Huhu

Lunges suna nufin tsokoki na gaba a ƙafafunku, wanda aka fi sani da quadriceps. Lokacin da kuka ƙarfafa da sautin waɗannan tsokoki, wannan na iya matse ƙafafunku duka a kan lokaci, gami da yankin gwiwa da glute.

Ana yin abincin hanji na gargajiya ta hanyar ɗaga ƙafa ɗaya gaba a cikin kusurwa 90-digiri, kiyaye saman jikinka madaidaiciya. Kuna iya canza ƙafafunku har sai kun gama 10 akan kowane kafa. Bayan lokaci, zaka iya ƙara reps ko riƙe dumbbells biyu don ƙarin ƙarfin hali.

5. squats

Squats kuma suna amfani da quadriceps, wanda ya sanya su wani babban motsa jiki don taimakawa sautin ƙafafunku. (A matsayin kyauta, squats suna da taimako don haɓaka abubuwan da kuke yi, suma.)

Ana yin squats ta tsaye aƙalla faɗin faɗar kafada baya kuma rage gangar jikinka ƙasa tare da miƙe tsaye zuwa ƙasan, kamar kuna ƙoƙarin zama a kan kujera. Farawa tare da squats 12 a cikin saiti kuma haɓaka har zuwa ƙari yayin da ƙafafunku da glute ɗinku suka sami ƙarfi.

6. Igiyar tsalle

Tsalle igiya wani babban mai ƙona calori ne wanda zai iya sauti da ƙarfafa ƙafafunku (ban da ambaton zuciyar ku).

Babban mabuɗin tsalle igiya shine dabarun ku, ba saurin ku ba. Mayar da hankali kan tsalle tare da gwiwoyinku kaɗan a hankali saboda kar ku cutar da gidajenku yayin saukowa. Hakanan, zaɓi saman roba akan kankare ko kwalta.

Tunda igiyar tsalle motsa jiki ne mai tasiri, 'yan mintuna kaɗan a lokaci shine mafi kyau don haɗin gwiwa. Kuna iya yin wannan aikin azaman ɓangare na shirin horo na kewaye ko ma a matsayin dumama don ɗaga nauyi ko yin wasu atisaye na horo-ƙarfi (kamar huhun huhu da kumburin sama).

7. Tafiya

Idan ya rage rage kitsen jiki da tozarta tsokar jikinka, kyakkyawar tafiya tsohon yayi zai iya yin dabara. Tafiya yana da fa'idodi masu yawa na kiwon lafiya, kuma yana da ƙananan tasiri da araha.

Nazarin 2000 daga tasirin tasirin da aka lura a kan rage cinya a cikin mata masu aure bayan an gama su da abinci mai kyau. Sauran kuma sun sami tafiya na iya taimakawa ga ƙarfin gwiwa gaba ɗaya.

Sauran zaɓuɓɓuka don slimming gwiwoyinku

Motsa jiki, hade da lafiyayyen abinci, shine hanya mafi dacewa wajen kawar da kitse a jiki. Amma idan ba ku ga sakamako a cikin yankin gwiwa ba, kuna iya la'akari da magana da likitanku game da zaɓuɓɓukan tiyata. Wasu daga cikin damar sun haɗa da:

• liposuction
• cryolipolysis (CoolSculpting)
• jiyya
• laser far
• hasken warkarwa
• radiofrequency far
• duban dan tayi

K gwiwa lafiya

Ko da wane irin zaɓi ka zaɓa don ƙashin gwiwa, yana da mahimmanci a tuna cewa yana ɗaukar lokaci da naci don kawar da kitsen jiki daga kowane fannin jikinka.

Gwiwoyi suna da hujja har ma suna da ƙalubale sai dai idan kun kasance masu aiki sosai - zama don aiki ko wasa na iya ƙara haɗarinku don tara yawan kitse a wannan yankin. Mata masu kowane irin yanayin jiki suma sun fi saurin haduwar kitse a sassan jiki da suka hada da gwiwoyi, kwatangwalo, glute, da ciki.

Musclesarfafa tsokoki na ƙafa kuma ya wuce kayan ado. Da zarar kuna ƙarfafa ƙafafunku, ƙananan raunin gwiwa da ƙila za ku iya fuskanta a tsawon lokaci. Studyaya daga cikin binciken da aka buga a cikin ya sami mafi yawan abin da ke faruwa a ciwon gwiwa a cikin mata masu fama da cututtukan osteoarthritis waɗanda su ma suna da ƙananan tsoka.

Hakanan yana da mahimmanci la'akari da cikakkiyar lafiyar gwiwa. Duk da yake kuna so ku rabu da kitsen gwiwa, ba ku so ku cutar da gwiwoyinku, ko dai. Akwai hanyoyi da yawa da zaka iya taimakawa kare gwiwoyin ka yayin motsa jiki.

Kare gwiwoyi yayin motsa jiki

• Sanya takalmin da aka tsara don aikin da kuke yi (takalmin gudu don gudu, masu koyar da giciye don horon kewaye, da sauransu).
• Yi motsa jiki mai tasiri sosai a saman mai taushi kawai.
• Tanƙwara gwiwoyinku, amma kada ku bari su wuce yatsunku.
• Ka huta lokacin da kake bukatar hakan, musamman idan gwiwoyin ka suka fara ciwo.
• Auki rana tsakanin motsa jiki (misali, zaka iya canzawa tsakanin motsa jiki da motsa jiki mai ƙarfafa kafa).

Takeaway

Tare da motsa jiki da cikakkiyar salon rayuwa, yana yiwuwa a kawar da yawan kitse a kanku a gida.

Tun da ba a niyya asarar mai, san cewa wannan na iya ɗaukar lokaci. Yayinda kitsen jikinku gaba daya yake raguwa, hakanan nauyi mai yawa a gwiwoyinku zai ragu. Hakanan zaku rage haɗarin nauyi da cututtukan haɗin gwiwa masu alaƙa da kumburi, irin su arthritis.

Idan ba ku ga sakamako a gida ba, la'akari da yin magana da likitanku don ra'ayoyi game da abinci ko motsa jiki, ko hanyoyin da aka tsara don sautin gwiwoyinku.