Shawarwarin Rage Nauyi & Shawarwarin Aiki: Dauki Sarrafa

Wadatacce

• Siffa yana ba da babban asarar nauyi 10 da nasihun motsa jiki, don taimaka muku zubar da fam, nisantar da su, kuma ku kasance masu himma.
• Shawarwarin rage nauyi # 1. Ku ci kayan abinci.
• Nasihun asarar nauyi # 2. Hydrate.
• Tukwici na rasa nauyi # 3. Yi amfani da dabarun dafa abinci mai ƙarancin kitse.
• Shawarwari na motsa jiki # 4. Ƙara bugun zuciyar ku.
• Gano ƙarin motsa jiki da nasihun asarar nauyi daga Siffa wanda ya sanya ku a kujerar direba kuma ya kula da asarar ku.
• Tukwici na motsa jiki # 5. "Weight" shi.
• Tukwici na motsa jiki # 6. Kashe shi.
• Tukwici na motsa jiki # 7. onauki sababbin ƙalubale.
• Nasihun motsa jiki # 8. Mix shi sama.
• Tukwici na motsa jiki # 9. Saurari jikin ku.
• Gabatar da shawarwarin rasa nauyi # 10. Kafa manufa.
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Siffa yana ba da babban asarar nauyi 10 da nasihun motsa jiki, don taimaka muku zubar da fam, nisantar da su, kuma ku kasance masu himma.

Shawarwarin rage nauyi # 1. Ku ci kayan abinci.

Ya kamata ku sami 'ya'yan itatuwa da kayan marmari guda tara kowace rana. Cushe da bitamin A, C da E, phytochemicals, ma'adanai, carbs da fiber, samar da lafiya, cika, kuma ta halitta low a cikin adadin kuzari da mai. Yi farin ciki da shi a abinci, abubuwan ciye-ciye da kafin/bayan motsa jiki don zama cikakke, jin kuzari da rasa nauyi.

Nasihun asarar nauyi # 2. Hydrate.

Sha aƙalla gilashin ruwa 8-oza guda takwas kullum don kasancewa cikin ruwa, kula da kuzari da rasa nauyi - ƙari idan kuna motsa jiki a waje ko da ƙarfi. Kuna buƙatar ƙona kitse don gina tsoka da haɓaka metabolism, kuma ba za ku iya yin hakan ba idan ba ku sha ruwa sosai. Shan ruwa mai yawa zai ba ku ƙarfin motsa jiki kuma ya taimaka muku jin daɗi.

Tukwici na rasa nauyi # 3. Yi amfani da dabarun dafa abinci mai ƙarancin kitse.

A guji soya da saute tare da man shanu kuma a yi amfani da slimmer dabaru kamar tururi, yin burodi, gasa (barbecue ya dace da wannan) ko kuma motsawa don dafa abinci maras nauyi.

Shawarwari na motsa jiki # 4. Ƙara bugun zuciyar ku.

Yi akalla minti 20 na cardio sau hudu a mako. Shortan gajeren lokacin aiki mai ƙarfi zai ɗaga bugun zuciya na sa'o'i biyu zuwa huɗu. Sa’a guda na tafiya mai matsakaici yana ƙona calories 300; awa guda na matsakaicin keke, kimanin 380. Ko gwada sabon wasa (wasan kan-kan-layi, hawan igiyar ruwa) don fashewa da aiki tsokar da ba ku saba kaiwa hari ba.

Gano ƙarin motsa jiki da nasihun asarar nauyi daga Siffa wanda ya sanya ku a kujerar direba kuma ya kula da asarar ku.

Tukwici na motsa jiki # 5. "Weight" shi.

Kawai minti biyu na horar da nauyin jiki na tsawon mintuna 30 a mako guda zasu karfafa da gina tsokoki da kuke aiki da kuma kara karfin ku. Gina ƙwayar tsoka mai laushi zai haifar da ƙona calories mafi girma.

Tukwici na motsa jiki # 6. Kashe shi.

Kawai kuna da lokaci don rabin ayyukan motsa jiki na awa ɗaya da kuka saba yi? Tafi ko ta yaya, ko kuma yin ayyukan motsa jiki na minti 30 na cardio ko horo na nauyi a lokuta daban-daban na rana.

Tukwici na motsa jiki # 7. onauki sababbin ƙalubale.

Horar da marathon, mini-triathlon ko kasada ta baya don ɗaukar hankali daga asarar nauyi kuma sanya shi akan samun ƙarfi, sauri da/ko jimiri. Za ku rasa nauyi ta halitta idan kun daidaita adadin kuzarin ku kuma ku dage kan horon ku.

Nasihun motsa jiki # 8. Mix shi sama.

Kashe rashin motsa jiki ta hanyar canza ayyukan motsa jiki na motsa jiki, gwada sabbin injina da azuzuwan (yoga, Spinning, Pilates, kickboxing) ko zuwa waje don yin yawo, kekuna, da sauransu.

Tukwici na motsa jiki # 9. Saurari jikin ku.

Idan wani abu bai ji daɗi ba-kuna fuskantar ƙuntataccen tsoka, haɓaka ciwon kirji, gajiya ko wuce gona da iri, jin ƙishirwa, ƙyallen kai ko rashin ƙarfi-tsaya ku duba. Idan hutawa ba ze rage damuwar ku ba, yi magana da likitan ku. Ta wannan hanyar zaku iya samun matsalolin kiwon lafiya da wuri maimakon haɗarin haɗari kuma ku rasa duk ƙarfin ku.

Gabatar da shawarwarin rasa nauyi # 10. Kafa manufa.

Bayyana dalilin da yasa kuke son zubar da fam (kuma ko kuna buƙatar ma) kuma ku tabbata yana da manufa mai lafiya da gaske. Da ikon iya cewa "Na rasa nauyi!" na iya zama kamar lada kamar dacewa da wando na slimmer.

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