Taya Zan Rage Kiba daga Kirji Na?

Wadatacce

• Yadda ake kawar da kitse a kirji
• Yadda ake kirkirar karancin kalori
• Darasi mai ƙona nauyi ga kirji
• Turawa
• Bench latsa
• Kebul-giciye
• Dumbbell ya ja sama
• Zuciya
• Abin da ke haifar da kitse a kirji ga maza (kumburin mutum)
• Yadda ake rasa kitse a kirji ga mata
• Awauki

Bayani

Neman kitse a kirji na iya zama kalubale.Amma tare da motsa jiki da aka yi niyya, tsarin abinci, da ɗan haƙuri, yana yiwuwa a kawar da kantuttukan mai mai daɗaɗawa a kirjinka.

Yadda ake kawar da kitse a kirji

Mataki na farko don kawar da yawan kitse a kirji shine fahimtar yadda asarar mai ke aiki gaba ɗaya. Babu wata hanyar da za a iya kaiwa ga kitse a kirji ba tare da saukad da kitse daga sauran jikinka ba.

A "Forbes lissafi" ya bayyana cewa don ku rasa kilo daya na mai, kuna buƙatar ta hanyar motsa jiki ko ƙuntatawa abinci.

Tunda yawancin mutane suna cinye tsakanin adadin 1,800 da 3,000 a kowace rana, makasudin ya kamata ayi aiki a ƙananan raunin kalori kowace rana. Misali, yakamata ku gwada amfani tsakanin 500 zuwa 800 ƙarin adadin kuzari kowace rana fiye da yadda kuke cinyewa.

A karancin calori 500 a kowace rana, a zahiri zaku iya rasa fam guda a mako. Idan ka riƙe shi, zaka iya rasa fam 10 cikin makonni 10. Mutanen da suka fi samun nasara wajen rage nauyi da kiyaye shi daga nauyi suna rage nauyi a hankali amma a hankali, kuma suna yin rayuwa mai kyau maimakon amfani da abubuwan haɗari.

Yadda ake kirkirar karancin kalori

Rage yawan cin kiba da kuma mai kuzari shine ke haifar da gibin caloric. Horar da nauyi a hade tare da bugun zuciya mai karfi wani ne.

Bibiyar yawan kuzarinka ta amfani da aikace-aikace ko littafin rubutu shine hanya mai kyau don fara gano yawan abincin kalori na yau da kullun. Manhaja ko gidan yanar gizo na iya gaya muku adadin adadin kuzari a cikin abinci daban-daban don taimaka muku waƙa da hakan.

Da zarar kuna da ƙididdiga waɗanda suka ɗauki kwana uku na abincinku na yau da kullun, ƙara adadin kuzari kuma ku raba ta adadin kwanakin da kuka yi rikodin don samun abincin caloric na yau da kullun. Auke da wannan bayanin, zaku iya tabbatar da yadda iyakantaccen abincin ku yake zama don ku rasa nauyi.

Idan kayi aiki na tsawon awa ɗaya a dakin motsa jiki, zaka iya ƙona adadin kuzari 400 ko fiye ta amfani da haɗuwa da ƙarfin zuciya da horo mai nauyi. Idan ka takura yawan kalori da kake amfani dashi a wannan ranar ta hanyar adadin kuzari 600 a karkashin matsakaicin ka, kai kusan kashi daya bisa uku na hanyar rasa fam daya.

Darasi mai ƙona nauyi ga kirji

Wadannan darussan da kansu ba zasu kawar da kitse na kirji ba, amma zasu iya sautin da tabbatar da yankin kirjin ka.

Turawa

Hanyar turawa ta zamani babbar hanya ce don fara niyya ga kirjinka da jikinka na sama.

Fara a wuri mai laushi, tare da miƙa hannayenka a ƙarƙashin sauran jikinka kuma ƙafafunka kafada-faɗi nesa.

Sannu a hankali ka sadda kanka ƙasa, ka riƙe hannayenka kusa da jikinka yadda ya kamata kamar yadda kake kusa da bene.

Latsa sama don ɗaga jikinku zuwa matsayin farawa. Maimaita sau da yawa kamar yadda zaka iya kuma gwada ƙoƙarin ƙara yawan turawa da kake yi a kowane saiti kowane lokaci da kayi wannan aikin.

Bench latsa

Lokacin da kuka fara fara bench na matse nauyi, fara daga ƙananan nauyi kuma sa wani ya hango ku don tabbatar da cewa baku sauke sandar ba kuma ku cutar da kanku.

Fara da kwanciya tare da bayanta a saman benci da sandar a matakin ido sama da kai. Rabauki sandar a faɗin kafada. Baɗa wuyan kafaɗunka tare da baka baya kafin ka yi ƙoƙarin ɗaga sandar.

Aga sandar a hankali daga kan sandar. Yi dogon numfashi kafin ka rage sandar har zuwa kirjinka, ka riƙe gwiwar hannunka a kusurwa 45 yayin da sandar ke sauka.

Da zarar sandar ta taba jikinka, sannu a hankali ka daga shi sama.

Kebul-giciye

Darasi na keɓaɓɓen igiya yana taimakawa sautin tsoka a kusa da yankin kirjinku da ƙasan hannayenku.

Fara da saita abubuwan motsawa a saman kanku. Saita nauyin juriya mara nauyi da farko kuma da niyyar yin abubuwa da yawa kamar yadda zaku iya.

Tsaye tare da bayanka zuwa mashin tare da dunduniyar kwatangwalo, a hankali zana duka biyun zuwa gare ka. Idan zaka iya, kawo su gaba gaba har sai hannayenka sun haye cikin sifar X. Maimaita sau da yawa kamar yadda zaka iya, sannu a hankali ƙara girman nauyi yayin da kake girma cikin kwanciyar hankali.

Dumbbell ya ja sama

Ana yin wannan aikin yayin kwance kwance akan bencin motsa jiki. Riƙe dumbbell don ɗayan ɓangarorin nauyi ya fuskance ka, ka riƙe shi kai tsaye a kan kirjinka a tsawon hannayen. Zai fi kyau ka riƙe ta kishiyar sashin nauyi, tare da manyan yatsun hannunka a zagaye da sandar, don kiyaye nauyi daga fadowa a saman ka.

A hankali kasan dumbbell din ya dawo saman kanka da kuma kasan. Yi ƙoƙari ka riƙe hannunka madaidaiciya duk lokacin da kake rage dumbbell.

Lokacin da kuka fara ƙoƙarin wannan aikin, tabbatar da amfani da dumbbell mara nauyi don ku sami jin daɗin abin da kuke yi. Da kyau, wani ya hango ku yayin yin wannan aikin don tabbatar da cewa an riƙe dumbbell amintacce kuma daidai.

Zuciya

Motsa motsa jiki na yau da kullun zai taimaka wa ƙona adadin kuzari da ƙona kitse a jikin ku. Cardio don zaɓuɓɓukan asarar nauyi sun haɗa da:

• matakala
• zakarya
• gudu a waje a matsakaiciyar taki
• igiya tsalle
• keke

Don kyakkyawan sakamako, gwada gwadawa cikin minti 20 zuwa 40 na zuciya a kowace rana, aƙalla sau 4 a mako.

Abin da ke haifar da kitse a kirji ga maza (kumburin mutum)

Yawan kitse a kirjinka na iya haifar da kwayoyin halitta masu sauki: jikin kowane mutum yana da siffa daban, kuma dukkanmu muna dauke da kitse a sassa daban daban na jikinmu.

Abin da ake faɗi, wani lokacin yawan ƙoshin kirji a cikin maza yana faruwa ne ta ƙananan matakan testosterone (wanda ake kira gynecomastia). Wannan yana haifar da ciwon kumburin nono. Ba ya sanya lafiyarku cikin kowane haɗari, kodayake yana iya jin daɗi.

Studyaya daga cikin binciken ya kiyasta cewa kashi 30 cikin dari na maza za su fuskanci gynecomastia a rayuwarsu. Abubuwan da aka fi sani na rayuwa don fuskantar gynecomastia sune ƙuruciya, balaga, kuma tsakanin shekaru 50 zuwa 80.

Wasu magunguna na iya haifar da gynecomastia a matsayin sakamako mai illa. Wadannan sun hada da:

• maganin rigakafi
• maganin tashin hankali
• steroids, antidepressants
• maganin miki
• maganin kansa

Yadda ake rasa kitse a kirji ga mata

Ga mata masu ƙoƙari su rasa kitse a kirji, yawancin dokoki iri ɗaya suna aiki. Rashin kitse a yanki ɗaya na jikinka ba tare da rasa mai gaba ɗaya ba zai yiwu ba.

Tarwatsa kirjinka ta hanyar motsawar toning din da muka ambata a sama, yayin da kuma guje wa mai da kuma sinadarin carbohydrates, na iya aiki don rage kiba ta hanyar lafiya.

Awauki

Rashin kitse daga yankin kirjinka na iya zama mai ban tsoro, amma haɗin haɗakar abinci, aiki, da motsa jiki na iya ba da damar.

Idan kun damu game da nauyinku, ko kuma idan bayyanarku ta sa ku da hankali, yi magana da likita. Zasu iya baka shawarar da ta dace da matakin rayuwar ka.