Samu Jiki kamar NFL Cheerleader

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Shin kuna shirye don wasan kwallon kafa? An fara kakar wasan ƙwallon ƙafa ta NFL yau da dare, kuma wace hanya mafi kyau don yin bikin fiye da samun siffar kamar ɗaya daga cikin mafi kyawun mutane a filin wasa? A'a, ba na magana game da kwata -kwata ko masu karɓa (ko da yake sun fi dacewa!). Ina magana ne game da masu farin ciki na NFL!

Fiye da kawai kyakkyawar fuska tare da sassauƙa mai kyau, waɗannan matan suna cikin siffa-ƙima. Don neman abin ciki game da yadda masu farin ciki na NFL ke samun kuma su kasance masu dacewa, mun tattauna tare da Kurt Hester, TD1 darektan wasan kwaikwayo na ƙasa, wanda bai horar da taurarin NFL kawai ba. Tim Tebow, Reggie Bush, kuma Michael Oher, amma kuma da yawa masu murna na NFL, ciki har da Denver Bronco cheerleader Kim Hidalgo. Karanta don manyan nasihohi guda biyar akan yadda ake sassaka jikinka kamar mai farin ciki na NFL!

1. Yi kasa. Don samun glutes, dole ne ku yi motsi. Wannan ya haɗa da ƙwanƙwasa hips tare da ƙanƙara mai ƙyalli (inda kuka matse ganimar ku a saman motsi) da squats (yawan 'em) - maɓalli shine samun ƙasa.

"Ka tuna, ana kunna glutes ne kawai a kasan ɓangaren squat, sa'an nan kuma yayin da kake tashi, ya zama mafi yawan motsa jiki na quad-mamamaki," in ji Hester. "Zurfi shine mabuɗin!"

2. Guda shi. Hester yana ba da shawarar saurin tazara mai ƙarfi don ƙona adadin kuzari, rage kitsen jiki, da ƙarfafa ƙwanƙwaran ku.Idan kun kasance sababbi don yin tsere, sannu a hankali ku sauƙaƙa cikin ku ta hanyar gudanar da makon farko a ƙoƙarin 75 bisa ɗari, ci gaba kowane mako don ƙarshe yin aikin ku har zuwa ƙoƙarin kashi 100.

Idan ba ku da tabbacin inda za ku fara, gwada wannan motsa jiki daga Hester: Dumi kan injin tuƙi, ci gaba daga tafiya zuwa saurin gudu sama da mintuna biyar. Kashe matattakala a kan ramin gefen, sannan saita takalmin a 6.0 kuma koma baya, ta amfani da hanyoyin hannu don tallafawa jikin ku, da gudu na daƙiƙa 30. Sa'an nan kuma ku tashi ku huta na daƙiƙa 30. Ƙara gudun zuwa 6.5, sa'an nan kuma takawa kan injin tuƙi na tsawon daƙiƙa 30. Maimaita wannan, ƙara saurin ku kowane sakan 30, na mintuna 15 zuwa 30, gwargwadon matakin kwatancen ku. Kuna son yin aikin ku daga 6.0 zuwa 9.0 na tsawon makonni.

3. Yi alƙawura zuwa zama huɗu na sa'a ɗaya a mako. Masu fara'a na NFL waɗanda Hester ke aiki da su suna da jadawali, zuwa da daga aiki, makaranta, aiki, da abubuwan tallatawa. Don samun ƙarin ƙarfi don aikin motsa jiki na buck-hikimar su, suna shirya cikin gajeru, ƙarin motsa jiki. Yi la'akari daga horon su ta yin akalla kwana biyu na horon nauyi a mako. (Kuna iya haɗawa da daidaitawa don cikakken sa'a.)

"Yi lissafin sa'o'i nawa a mako kuna kallon TV, Facebook, Tweet, zauna a kantin kofi-Ina ɓata lokaci mai yawa a Starbucks-in hau kan Net," in ji Hester. "Idan kuka rage wasu lokutan, zaku yi mamakin yadda lokaci zai iya buɗewa don yin horo. Yin ku mafi kyau kuna sa duniyar ku ta zama wuri mai haske da farin ciki!"

4. Ku ci daidai-kuma a lokacin da ya dace. Hester ya shawarci masu taya shi murna na NFL su ci abincin da ke da furotin mai yawa-aƙalla 0.8 zuwa 1.0 grams a kowace laban nauyin jiki-da ƙananan ƙwayoyin carbohydrates (rikitattun hatsi na hatsi, shinkafa launin ruwan kasa, quinoa, da taliyar alkama gabaɗaya sun fi kyau). Ya kuma sa su ci kusan giram 20 zuwa 30 na fiber a kowace rana kuma suna tunanin ɗaukar samfuran tushen CLA kamar Ab Cuts wanda ke taimakawa ayyukan jiki na ƙona carbohydrates mai yawa yayin horo. Lokaci na abinci yana da mahimmanci, in ji shi. "Yana da matukar muhimmanci a sha hadaddun carbohydrates kafin horo da kuma carbohydrates masu sauƙi nan da nan bayan horo don kiyaye matakan cortisol da insulin."

5. Tura kanka. Yawancin mutane suna shiga dakin motsa jiki kuma suna yin motsa jiki iri ɗaya kowace rana, yawanci suna yin maimaitawa 10 na kowane motsa jiki kuma suna amfani da daidai nauyin nauyin. "Ana yin wannan mako da sati, kuma suna mamakin me yasa basa ganin wani sakamako," in ji Hester. "Bari in baku ambato: Da zarar jiki ya dace da motsa jiki, babu sauran daidaitawa! Dole ne ku tura kanku don samun yanayin da kuke so."

A can kuna da shi! Nasihu biyar don yin aiki da cin abinci kamar mai farin ciki na NFL. Faɗa mana, kuna jin daɗin kakar ƙwallon ƙafa? Za ku gwada ɗaya daga cikin waɗannan shawarwari? Ku gaya!

Jennipher Walters shine Shugaba da haɗin gwiwa na gidajen yanar gizon masu lafiya FitBottomedGirls.com da FitBottomedMamas.com. Kwararren mai horar da kai, salon rayuwa da kocin kula da nauyi da kuma mai koyar da motsa jiki, ta kuma rike MA a aikin jarida na lafiya kuma tana yin rubutu akai-akai game da duk abubuwan da suka dace da lafiya don wallafe-wallafen kan layi daban-daban.

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