Samun kyakkyawan abs shine makasudin mutane da yawa waɗanda ke zuwa dakin motsa jiki don haɓaka jikinsu. Koyaya, akwai atisayen yawaitar kiba da fannoni don la'akari da wannan. Da ƙananan motsa jiki su ne waɗanda ke mai da hankali kan wani abu dabam a cikin ƙananan yankin na ciki.
A cikin wannan labarin zamu gaya muku menene mafi kyawun ƙananan motsa jiki na ciki da kuma waɗanne fannoni ya kamata kuyi la'akari dasu don haɓaka su sosai.
Kashi na yawan mai
Ka tuna cewa yawan kitse da muke da shi a cikinmu yana da mahimmanci don a bayyane su. Komai abin da za ku yi kafin ku yi atisayen ciki, idan ba ku da kaso mai yawa na mai, ba za ku iya jin daɗinsu ba. Kuma shi ne asalin halittar kowane mutum yana sanya kitse a jiki a yankuna daban-daban. Akwai mutanen da suke adana mafi yawan kitsen jiki a cikin gindi, ƙafafu, baya, da dai sauransu. Yayin da wasu ke tara shi a yankin ciki.
Da farko dai, dole ne a ce ba za ku iya rasa mai a cikin gida ba. Wato, kodayake kuna da ƙananan motsa jiki na ciki, da yawa na zuciya, ko amfani da ɗamarar siriri, jiki zai kawar da ƙiba ta asali. Idan yakamata a ajiye kitse a yankin ciki, da alama zai iya zama yanki na ƙarshe da ake kawar da kitse gaba ɗaya.
Don rage yawan kitsen jiki kuna buƙatar kafa ƙarancin caloric a cikin abincinku. Wannan yana nufin cin ƙananan adadin kuzari daga ƙarin tube a cikin rayuwar yau da kullun. Tare da wannan, zamu sarrafa rage kashin mai kadan kadan kadan don kar a kawar da yawan tsokar da tayi mana tsada da yawa don samu. Ta wannan karancin caloric kuma da taimakon ƙananan motsa jiki na ciki zamu sami damar samun ciki mai jan hankali. Wani mahimmin mahimmanci da za a tuna shi ne cewa babu ƙananan rashi ta kowane fanni. Dukan yankin da zamu yi aiki yana da mahimmanci, musamman maɓallan ciki. Idan kanason wasu tabbatattun ayyukan motsa jiki na ciki na iya taimakawa kara karfin bangaren.
Absananan motsa jiki na motsa jiki
Bari muga menene mafi kyawun motsa jiki na ciki don motsa ƙananan ɓangaren ƙwallon ƙafa. Ya kamata a sani cewa duk wani motsa jiki da muke yi don ainihin zai motsa komai a matsayin duka. Ko da motsa jiki na isometric yana motsa wannan yanki duka.
Bari mu ga menene mafi kyawun ƙananan motsa jiki na ciki:
Karyar kafa ta tashi
Don yin wannan motsa jiki yana da kyau mu sanya hannayenmu a ƙarƙashin gindi don kada mu cika-kan lumbar. Muna kwance a ƙasa a bayanmu kuma muna sanya hannayenmu a ƙarƙashin gindi. Mun sa ƙafafunmu tare kuma mu ɗaga a cikin layi madaidaiciya har sai mun yi L kwance tare da jikinmu. Da zarar mun isa saman sai mu koma ƙasa a hankali, riƙe ƙafafunmu na tsawon lokacin da zai yiwu kuma tare kafin taɓa ƙafa tare da ƙasa sai mu sake ɗagawa kuma mu sake maimaitawa.
Yana da mahimmanci cewa a duk lokacin motsa jiki yankin na ciki yana cikin tashin hankali don haɓaka motsawar da aka kai wa wannan ƙungiyar tsoka. Mahimmin maki a cikin wannan darasi:
- Ka sanya hannayenka a ƙarƙashin gindin ka a kowane lokaci.
- Dole ne ginshiƙin ya kasance mai aiki da ƙarfi don ƙara kuzari.
- Sauke ƙafafun ya zama mai jinkiri da ci gaba.
- Kada ƙafafun su taɓa ƙasa.
Tsaye kafa ya tashi
Don ɗaga ƙafafunmu daga ƙafa dole ne mu yi amfani da inji don shi. Yana da mahimmanci cewa a cikin inji muke tallafawa da kyau don kar ya lalata mana baya. Dole ne mashin din ya sami kwandon baya wanda yake tallafawa duka hannaye da baya. Don yin motsa jiki, muna dawo da ƙafafunmu tare kuma ɗaga ƙafafunmu a madaidaiciya don ƙirƙirar L. Idan muna son ƙara ƙarfin motsawa kaɗan, za mu iya riƙewa kuma mu riƙe a wannan matsayin na biyu. Sa'annan mu runtse kafafunmu a hankali kuma a hankula kuma kafin mu mike tsaye mu rasa abin da ke damun mu, zamu sake daga kafafun mu.
Mahimmin maki a cikin wannan darasi:
- Baya ya kamata ya zama madaidaiciya kuma a goyan baya cikin motsi.
- Muna matsi ainihin don ƙara kunnawa.
- Kada mu rasa tashin hankali na inji a kowane lokaci yayin aikin.
- Saurin runtse kafafu ya kamata a hankali a hankali.
Madadin tsayi
Wata hanyar aiki da kuma yin ƙananan motsa jiki na motsa jiki shine canza ƙafafunku kan saukar da sauri. Don wannan aikin dole ne mu kwanta a bayanmu a ƙasa kuma mu ɗora hannayenmu a ƙarƙashin gindi. Ta wannan hanyar, muna bada tabbacin amincin bayanmu. Muna daga kafa daya zuwa sama yayin da muke sauka, sai mu daga daya kafa. Madadin haka, muna ɗaga ƙafafunmu gaba ɗaya kamar muna wasan ƙafa. Motsa jiki ne don kara gudu da kuma ya kamata a riƙe shi aƙalla na dakika 20.
Mahimmin maki a cikin wannan darasi:
- Hannun dole ne su kasance ƙarƙashin gindi don amintar da lumbar mu.
- Muna matse ainihin don haɓaka kunnawa na ƙungiyar tsoka.
- Muna yin maimaitawa da sauri kuma mun riƙe na dakika 20.
- Theafafun ba za su sake taɓa ƙasa ba.
Exercisesananan motsa jiki: babban buguwa
Wannan shine ɗayan mafi kyawun motsa jiki don ci gaba da aminci. Don yin wannan, muna buƙatar hau kan abin hawa da amfani da igiya don jawo hankalin nauyin zuwa gare mu. Muna yin isharar na ciki amma a hankali zamu iya ƙara nauyin da muke ɗauka. Mutane da yawa sunyi imanin cewa ana yin wannan aikin don ɓarna na sama. Koyaya, kamar yadda muka ambata a baya, babu wani abu kamar babba ko ƙarami. Wannan darasi yana jaddada dukkan mahimmancin hanji kuma zai taimaka muku samun V. mai kyau.
Mahimmin maki a cikin wannan darasi:
- Ya kamata ku kiyaye ƙafafunku wuri ɗaya kuma ciki ya matse.
- Baya ya kamata ya sauka kai tsaye kuma tare da ɗan karkata a ƙarshen tafiya.
- Dole ne a sarrafa lokacin haɗari.
Ina fatan cewa tare da wannan bayanin zaku iya ƙarin koyo game da mafi kyawun motsa jiki na ciki.