3 shawarwari masu sauƙi don samun jikin rairayin bakin teku: motsa jiki, abinci, hutawa

Yaya za a sami jikin rairayin bakin teku daga mafarkinka?

Tsawon lokaci muna ƙoƙari don horarwa da abinci don nuna cikakkiyar jikin lokacin bazara a bakin rairayin bakin teku, wanda shine dalilin da ya sa daidaito, keɓe kai da iko iko abubuwa ne masu mahimmanci don samun sakamako mai inganci da kuma sanya kyakkyawan bikini wanda ya shahara kowane ɗayan halayenmu.

Don wannan dole ne mu kula da tsarin motsa jiki wanda zai bamu damar rasa nauyi da sautin kowane tsoka don zama maɓalli a bakin rairayin bakin teku. Kazalika kiyaye ingantaccen abinci da hutawa ta yadda tsarin samun jikin rairayin bakin teku ya fi tasiri.

Ba'a samun canji na jiki ba dare daya, duk da haka ƙoƙari da sadaukarwa zasu haifar da ƙoshin lafiya da ƙarfi ba kawai don duba kan rairayin bakin teku ba har ma don sawa a cikin rayuwarsa, don haka wajibi ne don daidaita mahimman abubuwan uku waɗanda ke motsa jiki, abinci da abinci. hutawa

Motsa jiki don jikin rairayin bakin teku

Aikin motsa jiki ya bambanta da buqatar mutum, idan kanaso kuyi asarar motsa jiki dole sai an dau tsawon lokaci, yin mintina 30 a rana na cardio akan treadmill ya isa ya qona adadin kuzari da kuma karfafa karfin zuciya, sannan a hada tare da tsarin motsa jiki wanda kowanne bangare na jikinku yake aiki, farawa ba tare da amfani da kaya masu nauyi ba ko dumbbell na motsa jiki ko dai a matse yoga a ƙasa, ko kuma amfani da matattarar motsa jiki musamman tare da kayan motsa jiki, saboda dole ne ku fara fahimtar kanku nauyi, bayan sati daya ko biyu fara ƙara nauyi zuwa ga ayyukanku ko amfani da maɗaura a ɗakin motsa jiki don motsa jiki da buƙatar tsoka da sautin tsokoki.

Koyaya, idan makasudin ku shine sautin jikinku, fara yin abubuwan motsa jiki waɗanda ake buƙata don sakamako mai sauri. Yi aiki maɓallan abubuwan don nuna jikin rairayin bakin teku, waɗanda sune ciki, kafafu da ƙyalli. Wadannan sune abubuwan asali guda uku da mace take son sanyawa acikin bikinta kuma ya sanya ta zama kyakkyawa kuma cikakke. Yi aiki tare da kaya masu nauyi ko dumbbells na dacewa waɗanda ke buƙatar ku kuma suna motsa ku don ci gaba da shirin ku don samun jikin rairayin bakin teku.

Wani babban aikin da za'a yi a gida wanda baya buƙatar kayan aiki da yawa shine amfani da igiya mai tsalle don motsa igiya, kuma, bayan ɗan lokaci, musayar igiya don igiyar tsalle mai nauyi wacce zata yi aiki a kowane lokaci na tsokoki.

Ciyar da kyau don zama cikin tsari

Abinci shine maɓalli don sakamako mafi kyau, jiki yana buƙatar ruwa da makamashi don aiwatar da kowane aikin yau da kullun, sabili da haka, abincin da kuke ci sau 5 a rana don matakin sukari na jini da samar da ƙarin makamashi ga jiki.

Kada ku cika haddi bai kamata ba, ra'ayin cin abinci sau 5 a rana shine rage rabe-raben jikinku da kuma adon jikin ku da yawa.

Ku ci 'ya'yan itatuwa, kayan marmari, ruwan' ya'yan itace na zahiri, gasa, gyada ko furotin; guji cin abinci mai soyayyen abinci, abubuwan sha mai cike da shaye-shaye, kayan lemun giya da barasa wadanda basa cikin ingantaccen tsarin abinci.

Yi ƙoƙarin samar da su a cikin gida don tabbatar da cewa suna da inganci. Kuna iya haɗa shi da foda na abinci don bambanta abincinku kuma ku sauƙaƙe abincinku ya sauƙaƙawa.

Idan kuma kuna horarwa da yawa, daɗaɗa horarwarku tare da foda mai gina jiki azaman ɓangaren abincin zai iya kasancewa babbar hanya don aiki akan kiyaye tsokoki masu lafiya.

Samun isasshen hutu don rayuwa mai lafiya

A ƙarshe, hutawa yana da mahimmanci kamar abinci da motsa jiki, tunda ba tare da hutawa ba zamu sami makamashi da yakamata don aiwatar da ayyukan yau da kullun waɗanda ke buƙatar makamashi, wanda shine dalilin da ya sa dole ne kuyi barci da daddare kuma ku kashe duk wani na'urar lantarki da ke shafar mafarkin ku.

Don kwanciyar hankali da isasshen, tabbata cewa kana da kayan aikin da ya dace:

• Tsarin gado mai girma wanda zai ba ka damar motsawa yayin baccinka
  
• katifa mai kwanciyar hankali wanda zai ba ka damar jin dadi
  
• babban mai ta'aziyya
  
• isasshen abubuwan kwanciya don jin ɗumi
  

Hakanan nemi damar da za a iya yin ɗan hutawa na aƙalla minti 30 a rana don sabunta makamashin da kuke buƙatar fuskantar sauran kwanakin - musamman ma idan kuna motsa jiki da aiki da yawa.

Jikin rairayin bakin teku naka bisa buƙata

Kada ku yarda da alkawuran Gurning Gurus wanda ke ba da sanarwar cikakken adadi daga karce a cikin mafi guntu lokaci. Ka tuna cewa babu hanyoyin sihiri.

Idan kun damu da tambayar - yadda za a sami jikin bikini na dare, to babu amsa.

Tare da kulawa mai hankali, bayan wata daya zaku lura da kyakkyawan sakamako. Akwai ra'ayi cewa ana iya ganin sakamako na farko kawai bayan watanni uku, amma aikin ya nuna cewa wannan ba batun bane. A cikin watanni uku, idan kun bi abincin, barci, farkawa da horo, zaku iya canza kanku fiye da fitarwa.

Ta bin waɗannan matakan sakamakon zai zama sananne a cikin ɗan gajeren lokaci, saita maƙasudi yayin da kuke son ganin kanku a bikini ta mafarki tare da cikakkiyar jikin ku kuma biyan bukatun da ke ba ku damar samun jikin rairayin bakin teku wanda kuke so ku sa sosai .

Tambayoyi Akai-Akai

Nawa ne sauran ya dace da dawowar tsoka da asarar nauyi?

Ainihi, manya ya kamata su yi nufin yin barci 7-9 na bacci da dare. Ragowar yana da mahimmanci ga murmurewa, ma'auni na hormonal, da kuma kiwon lafiya gaba ɗaya, duk waɗanda ke ba da gudummawa ga asarar nauyi da dacewa.