Ayyuka na Aiki: Motsa Cellulite

Wadatacce

• Kuna mamakin yadda za a kawar da cellulite? Duba waɗannan hanyoyin motsa jiki na cellulite daga Siffa yau.
• Waɗannan fitattun ayyukan motsa jiki sun haɗa da motsa jiki na cardio da tsare -tsaren motsa jiki na cellulite wanda zai sa jikin ku cikin siffa mai santsi cikin kankanin lokaci.
• SHIRIN
• Ayyuka na Aiki
• Warm-up/Cool-down for Cellulite Exercise
• Ƙarfin ƙarfi, Saiti da Maimaitawa don Ayyukan Aiki
• Jagoran Nauyi
• Gano mahimman bayanai game da ayyukan motsa jiki na cardio wanda ke kore cellulite da kyau!
• Hanyar Cardio Workout
• Warm-up/Cool-down for Cellulite Exercise
• Zaɓin Aikin Cardio 1: Zaɓi injin ku
• Zaɓin Zama na Cardio 2: itauki shi a waje
• Zaɓin Aikin Cardio na 3: Sami ƙungiya
• Bita don

Kuna mamakin yadda za a kawar da cellulite? Duba waɗannan hanyoyin motsa jiki na cellulite daga Siffa yau.

Dimples na iya zama kyakkyawa -- amma ba lokacin da suka bayyana akan gindinku, kwatangwalo da cinyoyinku ba.Idan yanayin da ba daidai ba na fata a jikin ku (ko a wani wuri), kawai gwada wannan shirin mu'ujiza don mafi sauƙi, ƙarfi, mafi kyawun jiki.

Shirin ya dogara ne akan shekarun bincike wanda ya zama tushen sabon littafin No More Cellulite (Perigee, 2003) ta ƙarfin guru Wayne Westcott, Ph.D., da Rita LaRosa Loud na YMCA ta Kudu Shore a Quincy, Mass.

Dangane da shirin Westcott, mun sanya batutuwan gwaji 18 ta hanyar motsa jiki na minti 40 da motsa jiki, kwana uku a mako don makonni takwas. Sakamakon namu Siffa binciken da No More Cellulite binciken a hade sun kasance masu ban mamaki; matan sun zubar da matsakaita na 3.3 fam na mai, sun sami matsakaicin nauyin kilo 2 na tsoka kuma sun rage yawan cellulite - ba tare da cin abinci ba. (Wadanda suma suka bi daidaitaccen abinci mai gina jiki sun rasa kusan sau uku mai yawa da 6 fam fiye da ƙungiyar motsa jiki kawai).

"Cellulite matsala ce ta ɓangarori biyu-ƙaramin tsoka da kitse da yawa," in ji Westcott da Loud. "Wannan shirin yana ba da bayani mai kashi biyu - ƙarin tsoka da ƙananan mai."

Yanzu shine lokacin ku. Yi waɗannan ayyukan motsa jiki na makwanni takwas masu zuwa (ƙara motsawa da daidaitaccen abinci mai ƙoshin lafiya don mafi kyawun sakamako) kuma kawai dimples ɗin da za ku yi wasa za su kasance akan fuskar ku.

Idan kuna son ƙarin sani game da yadda ake kawar da cellulite, kawai bi tsarin motsa jiki, gami da aikin motsa jiki na cardio wanda aka bayyana a gaba.

Waɗannan fitattun ayyukan motsa jiki sun haɗa da motsa jiki na cardio da tsare -tsaren motsa jiki na cellulite wanda zai sa jikin ku cikin siffa mai santsi cikin kankanin lokaci.

SHIRIN

Ayyuka na Aiki

Kwanaki uku a mako, yi aikin motsa jiki na mintina 20 na zaɓin ku (duba shawarwari a dama), biye da dumbbell na minti 20 ko ƙarfin ƙarfin tushen injin akan shafuka 148-151. Takeauki hutawa tsakanin kowane motsa jiki na minti 40.

Warm-up/Cool-down for Cellulite Exercise

An gina ɗumi-ɗumi a farkon kowane zama. Bayan kammala duka motsa jiki na cardio da ƙarfin motsa jiki, zaku iya shimfiɗa duk manyan ƙungiyoyin tsoka ku, riƙe kowane shimfiɗa zuwa mawuyacin tashin hankali na daƙiƙa 30 ba tare da yin bouncing ba.

Ƙarfin ƙarfi, Saiti da Maimaitawa don Ayyukan Aiki

Yi duk motsi 8 a cikin tsari da aka jera. Ga kowane motsi na dumbbell, yi 1-2 saiti na 10-15 reps, hutawa 60 seconds tsakanin motsa jiki (idan kuna yin saiti 1 kawai) ko tsakanin kowane saiti. Lokacin da kuka huta, shimfiɗa tsokoki da kuka yi aiki kawai, riƙe kowane shimfiɗa na kusan 15-20 seconds.

Idan ka zaɓi yin zaɓi na tushen injin kowane motsi, yi saiti 1 na 12-15 reps, shimfiɗa tsakanin motsa jiki kamar yadda aka umarce shi don motsin dumbbell.

Jagoran Nauyi

Koyaushe yi amfani da nauyin nauyi gwargwadon iyawa don haka maimaita 1-2 na ƙarshe suna da wahala, amma fom ɗin ba ya hana. Ƙara nauyin ku da kashi 10 a duk lokacin da maimaita 15 ya zama sauƙi don kammalawa. Dubi taken don ƙarin takamaiman shawarwarin nauyi.

Kuna shirye don motsa jiki na cardio mai tasiri sosai?

Gano mahimman bayanai game da ayyukan motsa jiki na cardio wanda ke kore cellulite da kyau!

Hanyar Cardio Workout

Fara kowane zaman motsa jiki na cardio tare da mintuna 20 na cardio, zaɓi daga kowane motsa jiki na gaba. Yi ƙoƙarin bambanta ayyukanku, da ƙarfin ku, akai -akai don hana faifai da kiyaye abubuwan jin daɗi. Misali, hada da motsa jiki na tazara 1-2 (duba misalai a kasa) a mako (amma bai wuce 2 ba). Wataƙila za ku iya tafiya ko gudu a ranar Litinin, ku yi wasan motsa jiki a ranar Laraba kuma ku gwada shirin tudu a kan mai koyar da elliptical a ranar Juma'a.

Warm-up/Cool-down for Cellulite Exercise

Tabbatar farawa a hankali don mintuna 3-5 na farko kafin ƙara ƙarfi, kuma koyaushe rage ƙarfin ku na mintuna 2-3 kafin yin motsin ƙarfi.

Zaɓin Aikin Cardio 1: Zaɓi injin ku

Tsayayyen hali Shirya kowane na'ura na cardio (kamar injin tuƙi, mai hawa hawa ko mai horar da elliptical) zuwa jagora kuma, bayan ɗan gajeren dumi, yi aiki a matsakaicin matsakaici (ya kamata ku iya yin magana cikin gajerun jimloli yayin motsa jiki) har sai kun gama. Jimlar mintuna 20.

Tsaka -tsaki Hakanan kuna iya zaɓar bayanin martabar tudu akan kowane injin da ke sama don ƙona kalori mafi ƙanƙanta.

Jimlar ƙona kalori na mintuna 20: 100-180 *

Zaɓin Zama na Cardio 2: itauki shi a waje

Tsayayyen hali Sanya takalman ku kuma buga ƙafar ƙafa na mintuna 20 na matsakaicin ƙarfin tafiya ko tsere (yakamata ku iya yin magana cikin gajerun jumloli yayin motsa jiki). Kar a manta da farawa da mintuna kaɗan cikin sauƙi.

Tsaka -tsaki Hakanan zaka iya canza minti 1-2 na gudu (ko tafiya mai sauri) tare da mintuna 3-4 na tafiya mai kauri don ɗan ƙaramin calorie mai ƙonewa.

Jimlar adadin kuzari na minti 20: 106-140

Zaɓin Aikin Cardio na 3: Sami ƙungiya

Idan kun fi son yin aiki tare da wasu ko kuna son samun ƙarin ƙarin umarni, shugaban zuwa aji, kamar wasan motsa jiki mai ƙarfi ko ƙaramin tasiri, mataki, ƙwallon ƙwallon ƙafa ko Juyawa. Idan kuna son motsa jiki a gida, gwada bidiyon aerobics. Ko da yake "The Cellulite Solution Workout" kawai yana buƙatar ku yi mintuna 20 na cardio, za ku ga ko da sakamako mai sauri idan kun yi tsawon zama.

Ƙidaya Siffa don duk ayyukan motsa jiki na kisa!

Bita don