Tsarin Tsarin Gaggawa na Kwanaki na 2

Wadatacce

• Babban Darasi
• Beat Bloating
• Tsaftace
• Samun Haske
• Samu Slimming New 'Yi
• Bita don

Chady Dunmore na ɗaya daga cikin ƙwararrun masana motsa jiki a duk faɗin ƙasar kuma gwarzon Bikini na Duniya sau biyu. Yana da wuya a yi imani ta sami fam 70 mai yawa yayin da take da ciki da 'yarta kuma ta yi ƙoƙarin rasa ta yayin da take fama da bacin rai. Don haka a cikin 2008, bayan yin la'akari da tiyatar ciki, Dunmore ta ɗauki al'amura a hannunta kuma ta ƙirƙira wani ɗan ƙaramin tsari wanda bai ma haɗa da shiga cikin dakin motsa jiki ba. Ba wai kawai ta rasa nauyi ba, ta fito da sabon adadi gaba ɗaya-da manufa don taimakawa wasu su cimma burinsu na motsa jiki.

Yayin da hasarar ta na ban mamaki ba ta kasance mai saurin gyarawa ba, matar da a yanzu ke horar da 'yan wasa a duniya ta tsara wannan tsari na kwanaki biyu wanda duk mata za su iya bi don fara kowace asarar nauyi kuma su sa ku duba da jin dadi. a snap!

Babban Darasi

Gyara matsayin ku kuma ga chiropractor! Daidaitawa yana jin daɗi kuma yana sa ku zama sirara, in ji Dunmore. "Lokacin da kuka yi tsalle, za ku rasa inci daga tsayinku kuma karin nauyin jiki yana tafiya kai tsaye zuwa tsakiyar sashin ku, yana sa ku gajarta da fadi."

Ta kuma ba da shawarar waɗannan darussan guda uku masu sauƙi da motsa jiki:

Girgizar kasa: Kwanta a kasa tare da lankwasa gwiwoyi da kafafu a kasa. Sanya hannu ɗaya a bayan kai don goyan baya. Shiga tsokoki na ciki, a hankali daga kai, wuya, da kafadu, kuma kawo gwiwar gwiwar hagu zuwa gwiwa na dama. Rage ƙasa a hankali kuma a maimaita ta gefe. Maimaita sau 10-15.

Pelvic karkatar: Ka kwanta a bayanka tare da durƙusa gwiwoyi da ƙafafu a ƙasa. Sanya tawul mai naɗewa a ƙarƙashin ƙananan bayanku. Shiga tsokoki na ciki ta hanyar zana cibiya zuwa ga kashin bayan ka yayin da kake danna bayan baya cikin tawul. Rike 5 seconds. Maimaita sau 10-15. Ƙaramin motsi ne, amma kuna aiki da tsokokin ku mafi zurfi.

Sharar Hannu: Zauna a ƙasa tare da durƙusa gwiwoyi, diddige suna taɓa ƙasa, da ɗaga ƙafafu. Miƙa hannu zuwa kowane gefe kuma juya jikinka, ɗaga hannun dama zuwa rufi yayin da hannun hagu ya taɓa ƙasa a bayanka. Juya kuma ɗaga hannun hagunku zuwa rufi yayin da hannun dama na murɗa don taɓa ƙasa a bayan ku. Maimaita sau 10-15.

Beat Bloating

Yayin da yawancin abinci na iya jagorantar ku zuwa ga salads, Dunmore ya ce akasin haka! "Ku nisanci kiwo da ganye, za su haifar da kumburi! Kuna so ku fara tsallake waɗannan abincin kwana biyu kafin wani babban taron. Mata da yawa suna tunanin cewa cin salatin tare da sutura a gefe zai taimaka musu su rasa nauyi amma a gaskiya, roughage a cikin salads a zahiri yana haifar da gas a ciki, wanda ke haifar da kumburin da ba a so. ”

Tsaftace

Dunmore ya rantse da Mango na Afirka don kawar da tsarinta. "Mango na Afirka shine ƙarin ci gaba kuma babban fiber. Hakanan ma laxative ne na halitta wanda ya fito daga haushi na bishiyar da ke yankin Arewa maso Yammacin Pacific. Ina son yin irin wannan tsabtace 'yan kwanaki kafin babban taron."

Idan ba ku kasance don tsabtace cikakke (wanda ake iya fahimta ba), har yanzu kuna iya taimakawa lalata jikin ku ta hanyar yin abubuwa kamar iyakance yawan ciwon sukari, fara ranar ku tare da gilashin ruwa mai tsayi, da shan yawancin antioxidant- cushe shayi. (Duba ƙarin hanyoyi masu sauƙi don lalata jikin ku anan.)

Samun Haske

"Kasancewar fata mai duhu yana sa ka zama mai kauri," in ji Dunmore. Ta ba da shawarar yin amfani da fatar da ba ta da rana kamar Color Couture don “inuwa da ɓoye wuraren matsala.”

Aiwatar da gashin fata sau biyu a cikin yankuna masu matsala kamar baya na cinya inda cellulite zai iya zama damuwa.

Samu Slimming New 'Yi

"Neman gashin gashin da ya dace da fuskarka na iya canza kamanninka gabaɗaya kuma yana da tasiri mai slimming," in ji Dunmore. Gabaɗaya, tana ba da shawarar abubuwan da suka dace da gaske da share bangs ɗinku zuwa gefe. Wavy, curls curls na iya sa fuskarka ta zama sirara don haka yadudduka. Tabbatar cewa ba za ku taɓa samun yanke sama da haƙar ku ba sai dai idan kun kasance sirara a zahiri.

Bita don