Ingantattun darasi don rasa nauyi a ciki da bangarorin

Matsalar bayyanar kitsen ciki da adibas a bangarorin sun zama mafi sani ga dalilin cewa ƙarin da yawa mutane sun fara wahala daga waɗannan mummunan sakamako a rayuwarsu. Haka kuma, maza da mata suna cin mutunya daidai.

Mafi yawan abubuwan da ke haifar da adali na kitse a ciki da bangarorin sune:

• Rashin ingantaccen abinci mai dacewa;
• Rayuwar Secebyle, wanda ya hada da aikin Seathery;
• sakaci da mafi sauƙin ilimi;
• cututtuka na kullum da rashin daidaituwar cutar.

Ga maza da mata, matsalar tana da dacewa ta hanyar ta, amma a lokaci guda, takamaiman warware wannan matsalar sun bambanta. Wannan na faruwa saboda bambance-bambance a cikin kwayoyin, kuma saboda gaskiyar cewa sauƙaƙar wa mutane su mikewa shirin ƙarfi, wanda shine mafi kyawun hadaddun kitse, tunda yana da makomar kitse.

Sabili da haka, lokacin rasa nauyi, mata da maza, musamman lokacin rasa nauyi daga ciki da gefuna, shiga cikin shirye-shirye daban-daban.

Hakanan akwai shirye-shiryen gaba ɗaya, amma suna da sakamakon haɓaka na tsarin hadaddun mutane.

Yadda za a zabi motsa jiki don ciki da gefuna?

Da farko dai, idan akwai fannoni na kitsen a ciki da kuma bangtawa, ya zama dole don gano matsalolin lafiya, wanda yake buƙatar ainihin aiki, har ma da ƙananan ƙananan.

Saboda haka, shirin zabar hadaddun don asarar nauyi musamman don dacewa, wato, da aka aiwatar don rasa nauyi, ana aiwatar da shi a cikin wannan tsari:

1. gano dalilin samuwar kitse;
2. shawara ga wani kwararre akan confincindication;
3. Tattaunawa Idan ya cancanta daga kwararren masani a zabar hanya don rasa nauyi. Wannan kwararren zai taimaka muku zabi wani tsarin motsa jiki wanda za'a iya yin duka a gida kuma a cikin dakin musamman. Bugu da kari, kwararre zai taimaka wajen fitar da yankin da ke aiki da tsokoki wanda ake bukatar gyara.
4. A cikin rashin Contraindications Kuna iya amfani da ingantaccen hadaddun abubuwa don rasa nauyi a cikin ciki da gefuna. Irin waɗannan wuraren hadaddun bambanta tsakanin mata da maza, amma ba yawa.
5. Idan ya cancanta, ana buƙatar ziyarar abinci, idan mutum bai iya kasancewa da kansa ƙirƙirar abincin da ya dace ba, tunda yin motsa jiki don rasa nauyi yana nufin canji da ingantaccen rayuwa.

Domin cire bangarorin da kuma ɗaure ciki da ciki, kuma, idan ya cancanta, yi shi, zai isa ya yi amfani da daidaitaccen tushe na motsa jiki tare da mai da hankali kan ciki da bangarorin. Da ke ƙasa zamuyi magana game da cikakken bayani game da ilimin lafiyar mata da maza.

Darussan gida

Idan mutum bashi da wata karuwa don ilimin jiki, to zai iya yin asarar nauyi a gida. Wannan mai yiwuwa ne idan kawai ku kawai kuna yin asarar asarar nauyi, wanda ya ƙunshi ayyukan motsa jiki na yau da kullun waɗanda ke mai da hankali kan tsokoki da tsokoki.

Dole ne a zaɓi kanta da tsarin motsa jiki a gaba, tunda aka kirkiro da wasu mahimman rayuwa, wanda ya danganta ne da wasu mahimman ayyuka, ɗayan shine amfani da saitin darasi don rasa nauyi.

Dole ne a aiwatar da wannan rukunin a zahiri, tunda dole ne a kiyaye tsokoki cikin tsari mai kyau koyaushe.

Matsakaicin daidaitaccen matsakaiciyar tashin hankali shine watanni biyu. Don haka, lokacin aiwatar da hadaddun da aka bayyana a ƙasa, a matsakaicin tafiyar da aikin horo, zaku iya juya babban ciki a cikin toned, kyakkyawa da kuma blu} Abs a cikin watanni biyu.

Yana da mahimmanci a tuna cewa babu samfuran asarar nauyi ko kuma matatun mai ƙona kitse a lokacin horo. Tunda ba a san yadda jikin zai yi hali a ƙarƙashin sauko tare da kasancewar waɗannan abubuwan.

Darasi na rasa nauyi akan ciki da tarnaƙi ga maza

Ga kowane mutum, adadi ba shi da mahimmanci fiye da ga mace, amma ba wanda ya riga ya warware kyakkyawa na Abs da jiki. Abin da ya sa akwai saiti na aikin asarar nauyi ga maza. Akwai 'yan hadaddun irin wannan, amma dukkanin, mafi sauki kuma mafi inganci kuma yana tsaye, ksu ko saitin darussan ƙarfi.

Wannan hadadden ya hada da darussan sauki guda biyar wadanda zasu tafi daya bayan wani ba tare da tsangwama ba:

1. tura-up sau goma;
2. jefa kafafu baya cikin matsayi rabin-zama sau goma;
3. squats goma sau;
4. tsalle daga wurin zama tare da tabarma a saman maki goma;
5. Latsa daga Supine matsayi sau goma.

Wadannan darasi suna shiga cikin da'ira har mutum ya gaji. Idan an yi daidai na wata tare da samarwa a cikin kwana biyu, daga baya a rana, zaku iya samun tsari a cikin wata daya ko rabi, wato wani rabin, wato, mai kudi zai tafi da sauri.

Idan maza suna da matsalolin kiwon lafiya, suna da ingantaccen tsarin da ke da wuta. Anan akwai jerin darussan mutane da kariyar su.

Motsa jiki na farko:

1. Karya a baya;
2. Ka ɗaga ƙafafunku sama a kusurwoyi na dama, simulating yana aiki tare da sandunan bango;
3. The ƙashin ƙugu yana ƙaruwa zuwa rufin, kuma wannan ya fi haɗa tsokoki na ƙananan ciki.

Motsa jiki na biyu:

1. Ku kwanta a baya, ninka hannayenku a bayan kanku;
2. Tare da kafafu da jiki da aka dauke, sake yin swists a cikin jeri, da farko a daya shugabanci sannan kuma a daya;
3. Duk abin da ya ci gaba har sai Abincin ya fara "cimma";
4. Kafafu da jikin suna ƙasa kawai bayan sun kammala aikin.

A cikin sigar haske, motsa jiki ana yin motsa jiki yayin da yake zaune ba tare da ɗaga ƙafafunku ba.

Darasi na rasa nauyi akan ciki da tarnaƙi ga mata

Ga mata, an kirkiro wani juzu'ai na motsa jiki wanda ke taimaka wajen fitar da duk wasu zargin tsoka a ciki da gefuna. Wannan dabarar dabara ta hada da saitin darasi, kowane ɗayan wanda ya jawo hankali kan ɗayan yankunan tsoka. Wannan saitin ya hada da darasi huxu wanda ke tafiya cikin takamaiman tsari.

Na farko:	Kuna buƙatar kwanciya a ƙasa a bayanku; Kafada tashi da kuma asalin yankin ciki; Bayan ta ɗaga su, an saukar da ƙafafun ɗaya ta ɗaya, kuma kada ku isa bene lokacin da aka saukar.
Na biyu:	Kuna buƙatar kwanciya a baya kuma ku ɗaga ƙafafunku goma santimita daga ƙasa; Ana yin layin kwance a cikin hanyar almakashi, canɓar kafafu; Motsa jiki ya ƙare lokacin da baƙin ciki mai zafi a cikin tsokoki na ciki an ji.
Na uku:	Kuna buƙatar zama, bayanka ya zama madaidaiciya, ƙafafunku kuma su lafuɗe a gwiwoyin. Kafaffun sun ɗaga ƙasa, an tsawaita ƙafa ɗaya, ɗayan, lanƙwasa, yana zuwa yankin kirji; A lokaci guda, makamai suna motsawa cikin jere motsi, wato, hannu ya kai ga madaidaiciyar kafa, bayan an canza kafafu da makamai da canzawa.
Na huɗu:	Kuna buƙatar kwanciya a baya kuma yana shimfiɗa kafafu a wani kusurwa na digiri 30 na ƙasa; An tsallaka makamai a bayan, kuma abubuwan haɗin gwiwar gwiwar hannu suna layi daya a ƙasa; Haske na dama ya fito da ƙafafun hagu to sai dai. Bai kamata a saukar da ƙafar ku ba, ya rataye a matakin digiri na talatin a saman bene; Ana yin aikin da sauri.

Maƙilci

Wulakanta ga maza da mata sune ɗayan shahararrun darasi don asarar nauyi, mai da hankali kan ciki da bangarorin ciki. Akwai nau'ikan mulkoki guda biyu.

Na farko nau'in katako ne mai sauki:

1. Elbows sun sauke zuwa ƙasa;
2. Ya kamata jiki ya zama daidai da ƙasa;
3. Kuna buƙatar hana ku madaidaiciya, ƙafafunku kai tsaye, yayin da kai ya kasance a matakin daya a matsayin layin spinal;
4. Jinkiri a matsayin daidai yake da minti daya;
5. Kuna iya ƙara shi yayin zaman gaba;
6. A lokacin farkon sabon abu, jiki na iya girgiza - tare da karbuwa da karfafa tsokoki, waɗannan matakan zasu wuce;
7. Lokacin aiwatar da motsa jiki, ya kamata a kiyaye kashin pelvic a matakin baya har zuwa ƙarshen lokacin na ɗan lokaci.

Na biyu nau'in shine mashaya gefen:

1. Kuna buƙatar kwanciya a ƙasa a gefenku;
2. Hannu daya ya sauka a kasa;
3. Na biyu an sanya hannu a bayan shugaban;
4. Sha iska - ƙashin ƙugu suna ɗaukar ƙasa, ya tashi zuwa matsakaicin kuma ya kasance a wannan matsayi;
5. Yankunan gefen yana yin sau ashirin, koyaushe yana canza gida.

Gulbin ninkaya

Wurin iyo yana ɗaya daga cikin wurare mafi kyau don ƙona mai. Wannan ya faru ne saboda wasu kyawawan abubuwa waɗanda ke tasiri gaskiyar cewa darasi mai nauyi suna aiki. Ana ba da shawarar wurin wanka ko mai sauƙin yin iyo a lokacin hutawa tsakanin a tsakanin auduga ta amfani da cikakkiyar hanyar don rasa nauyi.

Abubuwan da suka dace da Pool:

• Hanyoyin ruwa suna da tasiri mai kyau a jiki;
• iyo yana taimaka muku rasa nauyi;
• Aerobics ruwa yana da tasiri mai kyau game da tsokoki, alal misali, sun zama abin tashin roba da jingina, kuma wannan yana rage haɗarin iri ko rauni;
• ruwa yana sauƙaƙe damuwa da tashin hankali;
• Tare da taimakon tafkin, saurin sauri na dawowar tsoka ya faru.

Yoga

Yoga muhimmin motsa jiki ne na warkewa; Yana da amfani ga asarar nauyi saboda yana da tasiri mai kyau akan metabolism, har ma saboda yana sauƙaƙe damuwa da tashin hankali.

Yoga da kanta wanda ake iya shakkar aukuwarsa zai iya sanya jikinka cikin tsari a cikin watanni biyu, amma zai iya inganta yanayin ka da walwala.

A lokaci guda, ba maza ko mata ko mata ba su kamata su yi watsi da wannan aikin warkewa ba, tunda yawancin adon mai da aka fara fara fa'ida saboda damuwa da jijiyoyi. Da kuma yoga a hankali yana cire daidai waɗannan lokutan mara dadi.

Don haka, zamu iya cewa yoga kayan aiki ne mai kyau don saitin darussan don asarar nauyi tare da girmamawa kan tsokoki na bangarorin da ciki.

Bayan 'yan kalmomi game da tsari na azuzuwan

Ya kamata a auna shi don asarar nauyi kuma kada kuyi watsi da jiki, watau, ga kowane motsa jiki da ke nufin ya zama mai iyaka, kuma ba matsala irin aikin da motsa jiki yake.

Kuma zai iya zama nau'ikan daban-daban:

• Wasanni (Gudun Gudun Hycling, Yin iyo);
• yoga ko motsa jiki;
• motsa jiki ko ingantaccen motsa jiki;
• Darasi na motsa jiki don ci gaban tsoka, alal misali, yin famfo da abs ko turawa).

Kowane rukuni na tsoka yana buƙatar hutawa don murmurewa mai zuwa, don haka ga daidaitaccen mutum, ƙara yawan aiki akan tsokoki da tsokoki na gefe ya kamata a yi tare da matsakaicin nauyin kowace rana, yayin da yake hutu ta hanyar gudu ko iyo.

A karuwar kayaWannan, wannan gaskiyane ga maza ne, hutu na iya zama kwana biyu, watau, rana ta farko tana hutawa, na biyu yana da canjin aiki tare da tsokoki da tsokoki da tsokoki.

Tare da mai haske na azuzuwan Zai iya zama mafi sauƙin motsa jiki ko iska tare da madaidaitan darasi ba tare da matsin lamba mai ƙarfi ba, An maimaita hadaddun a kullun.

Hotunan ingancin motsa jiki

Hotunan suna nuna abin da zai iya cimma ta hanyar motsa jiki akai-akai kuma ba tare da amfani da wani abu ban da sauƙi, ingantaccen tsarin motsa jiki don rasa nauyi. Wadannan hotunan suna sa su yuwu mu fahimci cewa don ƙara haɓaka adadi ku, ba kwa buƙatar wani abu wanin sha'awar, wanda zai taimaka muku tashi da farawa.

Ƙarshe

Idan ya cancanta, zaku iya zaɓar tsarin da hade daban, gami da 'yan darasi, idan duk sauran hanyoyin da sauran hanyoyin samar da ƙwayoyin cuta da kuma hanyoyinsu suka bi.

Cikakken tsarin kula da asarar nauyi tare da cikakken hade da cikakkiyar aikin tsoka dangane da motsa jiki don asarar nauyi yana da Jerin fasalolin da ke daidaita da hanzari tsarin rasa nauyi a cikin ciki da gedes:

• abinci mai gina jiki dole ne daidai kuma kunshi abinci lafiya;
• Wasannin motsa jiki ya zama irin nishadi Bayan cikakken horo, zaku iya haɗawa da Yogi da wurin shakatawa a cikin shakatawa;
• nauyi asara magunguna A lokacin samar da madaidaicin adadi, an haramta don ɗaukar shi, tunda kaya biyu a jiki na iya haifar da mummunan sakamako;
• Duk wani tsananin horo Za a iya ƙaddara gwargwadon yanayin rayuwar mutum, shine, idan babu horo na jiki, to lallai ne ka fara da kansa kawai, to, yana yiwuwa a dawo da yanayin al'ada na ciki da hudun cikin makonni uku zuwa hudu.

Kowane wasa yana da farko game da motsi; Babban motsi, ƙarancin yanayi kuna da koyo game da matsalar adibas. Idan matsalar ta riga ta faru, to, ko da a gida ana iya magance shi.

Matsalar za a iya warware matsalar ta hanyar hana dawowar ta a gaba, kuma wannan yana buƙatar cikakken canji zuwa ga daidai kari na rayuwa.