Shin kuna mamakin yadda za ku rasa nauyi a ƙafafunku? Mayar da hankali ba wai kawai akan abinci mai gina jiki da gabaɗaya kone (nordic tafiya ko iyo ba), har ma da gina ƙwayar tsoka.
Kamar yadda taro na tsoka yake ƙaruwa, metabolitsm ɗinku zai hanzarta, wanda ke nufin ƙona adadin kuzari, to, ya rasa nauyi. Har ma a waje da horo.
Rasa nauyi a cikin kafafu: dabaru da fasaha da hanyoyin
Don rasa nauyi a ƙafafunku da cinyoyinku, kuna buƙatar aiwatar da hankali. Fara rage kitse a jikinka, kar a mai da hankali kan bangare daya. Kuna iya amfani da ƙididdigar BMI don taimaka muku rasa nauyi. Zai taimaka ƙayyade ko nauyinku na al'ada ne ko a'a.
Motsa jiki a kai a kai, kar a rush. Rasa nauyi da sauri a cikin kafafunku baya nufin lalata zuriyar mai. Bayan rasa nauyi, salon salati na iya zama, kuma akwai haɗarin tasirin yo-yo-yo.
Yadda za a rasa nauyi a kafafu da cinya a gida - Tukwali na asali:
- Ku ci kananan abinci, a bayyane sau 5-6 a rana.
- Kula da tsarin shawa.
- Kalli adadin furotin da kuke cinye.
- Sami motsa jiki don rasa nauyi.
- Guji yanayin damuwa wanda wanda ke kashewa da kitse mai kitse.
- Mai da hankali kan horar da karfi tare da gajeren karya.
- Hada horo da karfi.
- Kar a manta da tabbatar da cewa jikinka ya sake farfado da shi sosai bayan motsa jiki.
Yadda za a rasa nauyi a cikin ƙafafunku cikin sauri da yadda ya kamata: motsa jiki + abinci mai gina jiki
Idan ya zo ga tsoka, burin rasa nauyi ba game da bulk ba. Mai ƙarfi, tsokoki na durƙusa suna da kyau. Wannan shine ainihin abin da Pilates yake yi. A yayin azuzuwan, tsokoki mai zurfi suna da kyau sosai kuma sun ƙarfafa. Wannan hadadden yana mai da hankali ga dukkan jiki, don haka idan kun kasance mata da yawa, suna magance matsalar ba kawai rasa nauyi a ƙafafunku ba, amma wasu sassa, Pilates ne mai kyau.
Rashin nauyi mai nauyi a gindi, cinya da kafafu
Idan kuna da hoto mai siffa-lu'u-lu'u, rasa nauyi a kan kafafu na babba kuma butt zai yi wahala. Zai fi kyau a nemi kamfanin motsa jiki.
Darasi na kwatangwalo:
- sprint;
- Gudun matakala;
- lungues masu sauri;
- tsalle;
- tsananin horar da karfin gwiwa.
Yadda ake yin lungues don matsakaicin tasiri:
- Daidaita baya, ɗaure tsokoki na ciki. Kada ku ji gwiwowinku.
- Takeauki mataki daya gaba tare da ƙafa ɗaya, ba tsayi da yawa kuma ba gajere ba.
- Sauran kafa yana kan gwiwa a baya.
- Kwararren kafa na gaban kafa shine 90 °, gwiwa na ƙafar baya na baya zai iya taɓa ƙasan.
- Gwiwa na gaban kafafun gaba bai kamata ya wuce bakin ƙafar ba.
- Hawa sama.
- Komawa zuwa wurin farawa.
Matsalar ta gaba ita ce buttocks. Kamar cinyoyinku, lokacin rasa nauyi yana da mahimmanci a tsai da kayan yau da kullun abinci da motsa jiki a kai a kai. Mabuɗin mahimmancin shine saurin saman metabolism.
Abin mamaki, Hardening ma yana taimakawa. Lokacin da aka yi wanka da ruwan sanyi, jiki yayi ƙoƙarin daidaita zafin jiki da dumama. Yana kunna tsokoki, wanda ya haifar da mai ƙona kitse da asarar nauyi. Bugu da kari, ruwan sanyi yana inganta rigakafi.
Darasi don rasa adadin mafi nauyi:
- yi tafiya mai sauri;
- gajeriyar gudu;
- kankara;
- dauke da squats;
- Kafa Pressors Darasi (latsa Lef).
Ofayan zaɓuɓɓuka mafi kyau don yadda zaka rage nauyi a cikin kafafunku shine squats. Amma dole ne a yi su daidai: squat ƙasa dan kadan, matsar da gindi a baya kamar dai kana gab da zama. Hips ɗinku matakin ne tare da bene da gwiwowinku baya wuce yatsunku. Yi kashi 3 na 20 reps kowane.
Rasa nauyi a cikin 'yan maruƙa
Masu ƙarfi masu ƙarfi sune rarrabe sura a cikin rasa nauyi a ƙafafunku. Bulky ciyuna yayin da sauran jikin yake shine STARSH. Hanya mai kyau don rasa nauyi a cikin ƙafafunku da sauri kuma yadda ya kamata ta hanyar motsa jiki da aka yi wa masu kiwon adadin kuzari da ƙarfafa tsokoki. Wani kyakkyawan motsa jiki wanda za'a iya yin kowane wurin shine ɗan maraƙi. Kawai tashi sama da yatsun yatsun ka kuma dawo da (yi 3 set na 10-15 reps). Don sa motsa jiki ya fi tasiri, riƙe bango kuma kuyi haɓaka ɗaya mai tsayi.
Abincin don rasa ƙafafun nauyi
Dalilin warware tambayar yadda ake rasa nauyi a cikin kafafunku da sauri kuma yadda ya kamata a gida shine don rage yawan kitse a jikinka baki daya. Abincin zai taimaka a nan. An ba da shawarar cin ƙananan yankuna sau da yawa a rana (zai fi dacewa sau 5-6 a rana). Yi ƙoƙarin haɗa kayan lambu (sabo ko steamed) a kowane abinci.
Don rasa nauyi a cikin kafafu, yana da mahimmanci don saka idanu yawan furotin a cikin abincinka. Ya kamata a tsara menu don haka cewa furofesan abinci mai wadataccen abinci suna gabatarwa don karin kumallo, abincin rana da abincin dare. Protein sources can be either plant (cereals, legumes, soy products) or animal (milk, meat, eggs).
Idan kana son rasa nauyi lafiya kuma a hankali (rage yawan mai yayin riƙe da masarautar tsoka) da rana ta musamman da kuma peas gauraye da ruwa.
Ka tuna cewa rasa nauyi a ƙafafunku a cikin mako guda baya nufin yin fama da yunwa. Don kawar da kitsen mai, yana da mahimmanci ci bayan horo. Ya kamata a ƙara sauƙin carbohydrates a cikin minti 15-20 bayan aikin jiki ('ya'yan itatuwa, innabi sukari). Minti 30-60 bayan horo, kuna buƙatar ƙara sunadarai (a cikin ko dai shakein furotin ko kuma cikin sauƙin narkewa, kamar turkey, kifi).
Don karin kumallo da cin abincin rana lokacin rasa nauyi, ɗaukar kayan aiki a cikin hanyar hadaddun carbohydrates. Kullum zabi daga wadannan abinci da jita-jita:
- duk gurasar hatsi.
- Gurasar hatsin rai;
- shinkafa na halitta;
- duk taliya na hatsi;
- dankalin turawa;
- compous;
- Bulgur;
- quinoa;
- ja lentils;
- wake;
- kaza
Yi amfani da furotin a matsayin abinci mai kyau. Guji zaki da abubuwan sha.
Losai mai nauyi nauyi ba batun cin kitse mai ba. Wajibi ne a rarrabe tsakanin kitse mai cike da naman alade (galibin dabbobi da aka samo daga naman alade) da kuma kitse mai kitse) da kuma kitse mai kitse) da kuma kitse mai kitse) da kuma kitse mai kitse) da kuma kitse mai kitse) da kuma kitse mai kitse (da aka samu daga shukeood, kifi, tushen da aka shuka). An ba da shawarar haɗawa da man kayan lambu (almond, hemp, kwakwa) a cikin abincin ku. Kowace rana tana wadatar da menu tare da 1-2 tsp. Daga cikin waɗannan mai, ta amfani da su azaman salatin salatin. Ana iya yada man kwakwa a kan yanki yanki ko burodin masara.
Abinci abinci don rasa kafafu mai nauyi
Dalilin cin nasarar lalacewar nauyi shine rage yawan kitsen jiki. Kada ku karaya saboda yankunan matsalolin sune na ƙarshe don rasa nauyi - wannan al'ada ce.
- Lissafa ingantattun kalori na yau da kullun na yau da kullun. Don rasa nauyi, rage shi kusan kashi 15%. Godiya ga wannan, ba za ku yi yunƙurin ba, amma za ta fara rasa nauyi.
- Theara yawan wadatar ku zuwa 35%. Yana tsawan jin daɗin cikawa, yana kare tsoka, kuma yana inganta ƙirƙirar sababbi. Abubuwan da ke da kyau na furotin don asarar nauyi sune kaji, kifaye, ƙwai, da kafafun kafirai.
- Kada ku ji tsoron kitse - su ma suna taimakawa da asarar nauyi da narkewa. Ba da fifiko ga tushen ƙoshin lafiya kamar man zaitun, kifi, kwayoyi.
- Abokinku a cikin tambayar yadda ake rasa nauyi a cikin ƙafafunku a cikin mako guda shine carbohyddrates; Rage yawan amfani - manta game da lemun tsami lemones, Sweets, farin burodi da sauran kafofin. Ku ci carbohydrates - shinkafa, dankali, duka hatsi.
Hakanan zaka iya gwada zoben magnetic. Aikinsu dangane da asarar nauyi ya dogara ne akan maganin laupressure - da seal ɗin suna kan abubuwan da ke cikin manyan yatsu (wanda aka sanya zobba) da kuma alaƙa da cibiyoyin kwakwalwa. Magnetic Vonsults shafi yankuna da ke da alhakin ci da yanayin tsarin narkewa.
Abinci mai kyau na ƙafa
Yi abincin kayan lambu, hatsi gaba ɗaya, shinkafa na halitta, cuscous, gero, kifi, durƙuse, ƙwaya, tsaba, tsaba, tsaba, tsaba, tsaba, tsaba. An kuma bada shawarar mai mai da mai kayan lambu mai inganci.
Rashin abinci mai kyau don ƙafa
Guji abinci mai sauri da abinci mai sarrafawa. Guji abinci mai sauri. Matsar da abinci mai soyayyen abinci, dumplings, creamy biredi ga "na kwarai". Me yasa? Waɗannan abinci sune babban dalilin kitse na cinya.
Rasa nauyi a cikin kafafu ba tare da kunnawa tsokoki ba
A waji da lymphatic tsarin kafafu yana da saukin kamuwa da canje-canje yanayi, tsawan tsawan lokaci, da zaune. A wannan yanayin, mafita ga matsalar yadda zaka rasa nauyi a kafafu shine kawar da kumburi.
Abin da za a yi:
- Sha ruwa mai tsabta - wannan makami ne a cikin yaƙin da sel. Koyaushe kiyaye kwalban ruwa. Kuna iya ƙara lemun tsami, kankana, ruwan lemo, mint, lemun tsami balaga zuwa gareta.
- A madadin zuba dumi da sanyi ruwa a ƙafafunku. Wannan shawara tana da dacewa musamman mahimmanci a lokacin rani, lokacin da ƙafafunku ke buƙatar annashuwa aƙalla sau 2 a rana.
- Yi wasu shimfidawa. Bayan kowane minti 30 na zama (alal misali, a kwamfutar), ɗauki tafiya ko yin fewan squats.
- Tafiya. Walking shine mafi yawan motsi na jikin mutum kuma musamman kafafu. 10,000 matakai a rana za su tabbatar da kyakkyawan tsari da asarar nauyi.
- Gudu. Gudun yana ƙarfafa tsokoki, yana kawar da kumburi, kuma yana kula da lafiyar gaba ɗaya.
Me zai hana kafafuna da cinya sun rasa nauyi?
Amma abin da za a yi idan matsalar yadda zaka rasa nauyi a ƙafafunku da cinyoyinku ya kasance wanda ya dace duk da matakan ci gaba? Jirgin kasa. Idan kuna son motsa jiki, gwada squats, butt ya haifar da ƙarya, horo a cikin matsayin Turkiyya (zauna giciye har sai kun ji tashin hankali a cikin cinyoyin cinyarku).
A matsayin madadin motsa jiki, gwada tafiya sosai. FASAHA Tafiya shine mahimmancin motsi don rasa nauyi a cikin ƙananan jiki. Hakanan zaka iya amfani da rigakafin bugun zuciya don rage kitse na jiki.
Ƙarshe
Makullin don rasa nauyi a ƙafafunku yana daidaita abincin ku da rage yawan tsitattun "mara kyau". Adana narkewa mai narkewa da sunadarai na buƙatar ƙarin makamashi daga jiki. Sabili da haka, mai da hankali kan abinci mai wadataccen abinci da kuma hadaddun carbohydrates.
Abubuwa da yawa suna rinjayi abubuwan da yawa, gami da kwayoyin halitta da shekaru. Anan mutum ba shi da iko. Amma motsi da abinci mai gina jiki suna cikin ikonsa. Idan kana son rasa nauyi, yana da mahimmanci kada ya taurare, domin a wannan yanayin jikin zai fara tara ajiyar ajiyar. Tushen abinci na yau da kullun ne da riko da tsarin ruwa.