Mafi kyawun Hanyoyi guda 9 dan Rage Kitsen hannu

Wadatacce

• 1. Mayar da hankali akan Girman Kiba gabaɗaya
• 2. Fara Hawan Nauyi
• 3. Kara yawan fiber dinka
• 4. Sanya protein a cikin abincinka
• 5. Yi More Cardio
• 6. Yankewa a kan Carbs ɗin da aka tace
• 7. Kafa Jadawalin Bacci
• 8. Kasance Mai ruwa
• 9. Yi Motsa Jiki mai nauyi
• Layin .asa
• 3 HIIT Yana Motsawa don Karfafa Makamai

Zubar da kitsen mai mai taurin kai na iya zama wayo, musamman idan ya kasance mai nutsuwa a wani yanki na jikin ku.

Ana ɗaukar makamai a matsayin yanki mai matsala, yana barin mutane da yawa suna neman hanyoyin da za su rasa ƙarin kitsen hannu.

Abin farin ciki, akwai hanyoyi da yawa da zaku iya amfani dasu don slim ƙasa da sautin hannayenku.

Anan akwai hanyoyi 9 don rage kitsen hannu da haɓaka ƙimar nauyi gaba ɗaya.

1. Mayar da hankali akan Girman Kiba gabaɗaya

Rage tabo wata dabara ce da ke mai da hankali kan ƙona kitse a cikin wani sashin jikinku, kamar su makamai.

Kodayake raguwar tabo sanannen ne a masana'antar motsa jiki, yawancin karatun sun gano cewa bashi da tasiri.

Studyaya daga cikin binciken da aka yi a cikin mutane 104 ya nuna cewa kammala shirin horarwa na juriya na mako 12 ta amfani da hannu mara ƙarfi kawai ya haɓaka asarar mai duka amma ba shi da tasiri a kan yankin da ake aiwatarwa ().

Wani karamin binciken na tsawon sati 12 ya gano cewa horon juriya da ake maida hankali akan kafa daya yana da tasiri wajen rage kitsen jiki gaba daya amma bai rage kitsen jiki a kafar da ake horarwa ba ().

Sabili da haka, ya fi dacewa a mai da hankali kan asarar nauyi gabaɗaya kuma amfani da motsa jiki don zafin tsoka maimakon asarar mai.

Takaitawa Karatuttuka da yawa sun nuna cewa rage tabo ba shi da tasiri. Madadin haka, gwada amfani da takamaiman motsa jiki don sautin tsoka da kuma mai da hankali kan asarar nauyi gaba ɗaya.

2. Fara Hawan Nauyi

Horar da juriya wani nau'i ne na motsa jiki wanda ya haɗa da aiki da ƙarfi don haɓaka ƙwayar tsoka da haɓaka ƙarfi.

Weaukar nauyi nauyi misali ne gama gari. Duk da yake bazai haifar da asarar mai a hannayen ku ba musamman, zai iya taimakawa wajen kara yawan asara da sautin hannayen ku don taimaka musu su zama siriri.

Misali, bincike na mako 12 a cikin mata 28 da ke dauke da ciwon sukari na 2 ya nuna cewa yin horo na rashin ƙarfi na ƙarfafa jimlar asarar mai yayin ƙaruwa da ƙarfin tsoka da ƙarfi ().

Wani binciken da aka yi a cikin mutane 109 ya lura cewa horar da juriya shi kaɗai ko haɗe shi da motsa jiki na motsa jiki ya fi tasiri a ƙara ƙarfin jikin mutum fiye da motsa jiki aerobic shi kaɗai ().

Gina jiki mara nauyi na iya taimakawa haɓaka metabolism da ƙara yawan adadin kuzari da aka ƙona a hutawa cikin yini duka ().

Bicep curls, overhead tricep Extensions, overhead presses, da layuka madaidaiciya wasu misalai ne na motsa jiki wanda zai iya taimakawa sautin hannunka da haɓaka ƙwayar tsoka.

Takaitawa Ifaukar nauyi zai iya taimaka wajan rage kitse a jiki, ƙara ƙarfin tsoka, da sautin hannayenka don taimaka musu bayyanar da siririya.

3. Kara yawan fiber dinka

Ara additionalan ƙarin hidimar zare a abincinku na iya tsallake asarar nauyi kuma zai taimaka muku rasa kitsen jiki mai yawa.

Fiber yana motsawa sannu a hankali cikin tsarin narkewarka, wanda ke ƙara yawan lokacin da yake ɗaukar fanko da ciki kuma yana taimaka maka jin cikakke na tsawon (,).

Dangane da wani bincike da aka yi a cikin mata 252, kowane gram na zaren abincin da aka cinye yana da alaƙa da 0.25% ƙarancin kitsen jiki da ƙwaryar 0.5 (0.25 kg) ƙasa da nauyin jiki sama da watanni 20 ().

A cikin wani bita kuma, yawan cin abinci na yau da gobe ta gram 14 tsawon watanni 4 yana da nasaba da raguwar kashi 10% na yawan adadin kalori da fam 4.2 (1.9 kilogiram) na asarar nauyi - ba tare da yin wasu canje-canje ba)

'Ya'yan itãcen marmari, da kayan lambu, da hatsi gaba ɗaya, da kwaya, da' ya'yan itace, da kuma legumes wasu misalai ne na abinci mai ƙoshin lafiya, wanda zaku iya morewa a matsayin ɓangare na ingantaccen abinci.

Takaitawa Cin karin zare na iya haɓaka jin daɗin ƙoshi don rage yunwa da haɓaka ƙimar nauyi gaba ɗaya.

4. Sanya protein a cikin abincinka

Yourara yawan abincin ku na furotin wata hanya ce mai sauƙi don magance sha'awar ku kuma kiyaye sha'awar ku a cikin iko. Wannan, bi da bi, na iya tallafawa gudanar da nauyi kuma zai taimaka muku rage ƙimar jiki mai yawa.

Wani bincike a cikin 'yan mata 20 ya gano cewa cin abincin karin kumallo mai sunadaran rage yunwa, karin girma, da raguwar matakan ghrelin, sinadarin hormone da ke motsa yunwa ().

Wani karamin binciken ya nuna cewa cinye karin furotin mai inganci a abinci yana da alaƙa da ƙananan mai ciki. Wannan yana nuna cewa cin abinci mai gina jiki mai gina jiki zai iya taimakawa haɓaka kayan cikin jiki da haɓaka asara ().

Nama, kaji, abincin teku, qamshi, qwai, da kayayyakin kiwo duk sunadarai ne masu gina jiki wanda zasu iya taimaka maka rashin saurin kitse a hannu.

Takaitawa Protein zai iya taimakawa rage yunwa da kuma kara yawan abinci. Amfani da furotin mafi girma na iya taimakawa nauyi da asarar mai.

5. Yi More Cardio

Cardio wani nau'i ne na motsa jiki wanda ke mai da hankali kan ɗaga zuciyar ka don ƙona adadin kuzari.

Lokacin ƙoƙarin rasa kitse na hannu, gami da cardio a cikin aikin yau da kullun yana da mahimmanci.

Nazarin ya nuna cewa cardio na iya zama wata dabara mai tasiri don asarar nauyi kuma yana iya ƙara ƙarfin jiki (,,).

Misali, bincike daya a cikin mutane 141 ya nuna cewa hada minti 40 na zuciya sau 3 a kowane mako tare da tsarin kula da nauyi ya haifar da raguwar kashi 9% cikin nauyin jiki a cikin watanni 6 kacal ().

Yawanci ana ba da shawarar yin aƙalla mintuna 20-40 na zuciya a kowace rana, ko tsakanin minti 150-300 kowane mako ().

Yin wasan motsa jiki, keke, kwalekwale, iyo, tsalle igiya, da rawa duk ayyukan ne da zasu iya taimaka maka cimma burin zuciyar ka na yau da kullun.

Takaitawa Cardio na iya taimakawa kara asarar nauyi da konewar kitse don taimaka maka ka rasa kitsen hannu a kan lokaci.

6. Yankewa a kan Carbs ɗin da aka tace

Rafaffen carbs shine carbohydrates waɗanda suka sami aiki, wanda ke haifar da samfurin ƙarshe wanda yake ƙasa da yawancin bitamin da ma'adanai da yawa.

Yawanci, carbs mai ladabi yana da yawan kuzari amma ƙananan fiber, wanda zai iya haifar da matakan sukarin jini ya ƙaru da sauri kuma ya haifar da yunwa ().

Yayinda ake danganta yawan cin hatsi tare da rage kiba da kitsen jiki, cin abinci mafi hatsi an danganta shi da ƙaruwar kitsen jiki (,,).

Misalan ingantattun carbi wadanda galibi ba su da kayan abinci masu gina jiki sun hada da taliya, farin burodi, hatsi na karin kumallo, da sauran kayan hada kayan da aka shirya.

Madadin haka, zaɓi nau'ikan abinci iri-iri kamar quinoa, buckwheat, sha'ir, hatsi, dawa, da sihiri kuma ku more cikin matsakaici.

Takaitawa Rafaffen carbs yana da ƙarancin abinci mai gina jiki kuma yana iya kasancewa da alaƙa da ƙimar nauyi da ƙimar kitsen jiki. Mayar da hankali kan abinci mai hatsi maimakon ku more su cikin matsakaici.

7. Kafa Jadawalin Bacci

Baya ga yin gyare-gyare ga tsarin abincinku da tsarin motsa jiki, samun isasshen bacci kowane dare wani muhimmin mahimmanci ne da za a yi la’akari da shi don rasa kitsen hannu.

Yawancin karatu sun gano cewa bacci yana taka rawa wajen daidaita ci abinci kuma yana iya haɓaka ƙimar nauyi.

Misali, wani bincike a cikin maza tara ya gano cewa dare daya kawai na rashin bacci ya haifar da karuwar jin yunwa da matakan ghrelin mai girma, wani sinadarin hormone da ke motsa abinci ().

Wani karamin binciken ya nuna cewa mahalarta wadanda suka yi bacci sa’o’i 5.5 a kowane dare sun rage kaso 55%. Bugu da ƙari, sun rasa 60% mafi nauyin jiki fiye da waɗanda suka yi barci 8.5 a cikin dare ().

Gwada saita jadawalin bacci na yau da kullun ta hanyar kwana a lokaci ɗaya a cikin mako, da guje wa abubuwan da za su raba hankalinku kafin kwanciya, da rage haɗuwa da ku ga abubuwan kara kuzari kamar nicotine da maganin kafeyin.

Takaitawa Rashin samun isashen bacci na iya kara yunwa da rage nauyi, wanda zai iya hana asarar mai a cikin makamai.

8. Kasance Mai ruwa

Shan ruwa mai yawa a kowace rana yana da matukar mahimmanci idan ya zo ga rasa hannun mai.

Wasu bincike suna ba da shawarar cewa shan ruwa tare da abinci na iya haɓaka jin daɗin cike da rage adadin abinci da yawan adadin kuzari da aka cinye (,).

Ruwa na iya taimakawa na ɗan lokaci ƙara ƙaruwa, tare da bincike guda daya da aka nuna cewa shan oza 16.9 (500 ml) na ruwa ya ƙaru da saurin rayuwa da 30% na minti 30-40 ().

Koyaya, tabbatar da zabi ruwa, shayi, ko wasu abubuwan sha da basu da dadi a madadin abubuwan sha mai zaki kamar soda ko ruwan 'ya'yan itace.

Amfani da waɗannan abubuwan sha mai kalori na yau da kullun na iya haifar da ƙarin adadin kuzari da sauri don ƙarawa kuma yana iya taimakawa ga ƙimar nauyi a kan lokaci ().

Takaitawa Shan ruwa na iya tallafawa asarar nauyi ta hanyar ƙaruwa cikewar jiki, rage rage cin abinci, da haɓaka kumburi na ɗan lokaci.

9. Yi Motsa Jiki mai nauyi

Idan baku sami damar zuwa gidan motsa jiki ba ko kuma kuna kangara akan lokaci, yin motsa jiki masu nauyi shine babbar hanya don haɓaka ƙwayar tsoka a cikin hannayenku kuma kiyaye su da siriri.

Ayyukan motsa jiki masu nauyi sun haɗa da amfani da jikin ku azaman nau'in juriya don haɓaka ƙarfin tsoka da ƙarfi.

Ba wai kawai dace da kasafin kuɗi bane kawai amma kuma yana iya samar da kyakkyawan sakamako mai ban sha'awa.

Misali, wani bincike a cikin maza 23 ya gano cewa calisthenics - wani irin motsa jiki ne wanda ya kunshi amfani da kayan motsa jiki kadan - yana da tasiri wajen kara karfin jiki na sama ().

Lokaci na gaba da za ku yi aiki, gwada ƙoƙarin motsa jiki na sama kamar ƙwanƙwasa ƙira, katako, da turawa don haɓaka ƙarfin tsoka da sautin hannayenku.

Takaitawa Motsa jiki mai nauyi zai iya taimakawa wajen kara karfin tsoka da karfi don kiyaye hannayenka.

Layin .asa

Kodayake bincike ya nuna cewa rage tabo na iya zama mara tasiri, akwai dabaru da yawa waɗanda zaku iya amfani dasu don rasa kitse a hannu.

Baya bugun gidan motsa jiki, sauya tsarin abincinku da kiyaye rayuwa mai kyau na iya taka rawa wajen daidaita abubuwan da ke cikin jiki.

Aiwatar da aan ofan waɗannan canje-canje a cikin aikinku na yau da kullun na iya tallafawa asarar nauyi kuma zai taimaka muku zubar da kitse maras so.

3 HIIT Yana Motsawa don Karfafa Makamai