Kitsen jiki yana da ayyuka da yawa, wanda ke kan gaba yana tashewa yana sakin kuzari, a cewar WebMD.Rashin isasshen ko tattara kitsen jiki da yawa na iya haifar da babbar illa ga lafiya.Misali, kitse mai visceral - kitsen da ke cikin ciki - yana da alaƙa da asma, dementia, cututtukan zuciya, da kansa.Har ma fiye da ba-da-ba labari?Kitsen Visceral yana ƙaruwa yayin da kuke girma kuma yana da matukar wahala a rabu da shi.UghAmma ta hanyar bin kyawawan halaye masu kyau, za ku iya kawar da kitsen kitse kuma ku sami jikinku cikin tsari.Mun zo nan don taimakawa!
Ansu rubuce-rubucen sa na dumbbells, saboda muna da matuƙar motsa jiki don yaƙi da kitsen Rolls da kuma tabbatar da ka fito da nasara.Babbar hanya don tura jikinka don yin aiki tuƙuru da ƙona kitse a ko'ina ita ce ta hanyar yin jerin motsa jiki a baya a cikin da'ira, wanda za mu bi ta ƙasa.Don kiyaye abubuwa masu sauƙi da tasiri, zaku iya yin haka tare da saitin dumbbells kawai.
Idan kana neman rasa kitsen rolls da zubewar ciki da kyau, to gwada wannan da'irar dumbbell.Yi saiti uku na waɗannan darasi na gaba da baya.
1. Dumbbell Squats
mace mai yin dumbbell squats
Riƙe dumbbell a kowane hannu don dumbbell squats.Tsaya tsayi, kuma tabbatar an sanya ƙafafu kaɗan a waje da kafada.Na gaba, tura kwatangwalo a baya, kuma ku rage jikin ku a cikin squat, duk yayin da kuke riƙe da mahimmanci.Da zarar kun isa wurin da ya dace, dumbbells ya kamata ya kasance ƙasa da shins ɗin ku.Sa'an nan, matsa sama ta cikin dugadugan ku har sai kun dawo wurin farawa.Yi saiti uku na maimaitawa 10.
LABARI: Mafi Kyawun Motsa Jiki 5 Don Rasa Inci 5 Na Kitsen Ciki, Mai Koyarwa Ya Bayyana
2. Lanƙwasa-Over Dumbbell Layukan
lankwasa-over dumbbell jere motsa jiki
Wannan darasi yana farawa tare da nisan kafada da ƙafafu.Mayar da hips ɗin ku baya, kuma lanƙwasa gangar jikin ku gaba don cimma kusurwar digiri 45.Kunna tsokoki na tsakiya yayin da kuke jera dumbbells zuwa hips ɗin ku, kuna matse lats ɗin ku don kammala motsi.Ƙarfafa hannuwanku gaba ɗaya kafin yin wakilci na gaba.Yi saiti uku na maimaitawa 10.
MAI GABATARWA: Manyan atisaye guda 5 Don Rage Kitsen Ciki Da Kyau, In ji Koci
Single-Arm Dumbbell Snatch
dumbbell snatch motsa jiki don kawar da kitsen rolls
Sanya ƙafafunku tazarar kafadar ku, kuma sanya dumbbell a ƙasa a tsakanin su.Matsa ƙasa don kama dumbbell da hannu ɗaya, duk yayin da kake riƙe tsayin ƙirjinka.Sa'an nan, fashe baya tare da nauyi ta hanyar turawa ta dugadugan ku da samun iko a kafafunku.Ja da gwiwar hannu sama sama zuwa fuskarka.Da zarar ya kai matakin fuska, buga nauyin sama, kulle shi sama da kai.Sa'an nan kuma, rage nauyin da ke ƙarƙashin iko zuwa ƙasa, yin duk abin da aka tsara kafin ya canza zuwa wani hannu.Cika saiti uku na maimaitawa takwas ga kowane hannu.
Ƙafafun Gaban Ƙafar Ƙaƙƙarfan Tsaga Squat
fitness class tare da dumbbells
Ƙarshe amma ba kalla ba, muna da ƙafar gaba ta ɗaga tsaga.Sanya ƙafar aikinku a kan dandamalin mataki ko ƙasa mai tsayi mai ƙarfi.Rage cikin squat ɗin tsaga har sai gwiwa ta baya ta taɓa ƙasa.Samun shimfida mai kyau a cikin kwatangwalo na kafar baya, sannan tura ta diddigin gaban ku don tashi sama.Yi saiti uku na maimaitawa 10 ga kowace kafa.
Lokacin aikawa: Dec-03-2022