Breeches ("kunnuwa") sune kitsen kayan mai a waje na cinyoyin cikin mata. Ga 'yan mata da yawa, wannan yanki ne mafi matsala a jiki. "Kunnuwa" na iya bayyana a cikin mata masu nau'ikan shekaru daban-daban saboda dalilai da yawa: saboda ƙaddarar kwayar halitta, rikicewar hormonal, damuwa mai ɗorewa, rashin motsa jiki da kyau (tare da salon zama), cin zarafin abinci mai yawan kalori
Me yasa "kunnuwa" tafi mafi munin duka yayin raunin nauyi / wasanni?
A matsayinka na ƙa'ida, 'yan mata masu siffar lu'u-lu'u sun fi karkata ga bayyanar "kunnuwa". Breeches na iya faruwa akan asalin rauni na tsoka, wanda ke haifar da samuwar ninkewa a gefen kafafu.
Yawancin 'yan mata suna korafin cewa sun sami nasarar kawar da cikin su daga kayan abinci da wasanni na yau da kullun, kuma ba daga hawa iska ba. Gaskiyar ita ce, jiki ya rasa nauyi daidai. A matsayinka na ƙa'ida, tare da yawan nauyin da ya wuce kima, fuska ta fara yin nauyi, sannan makamai kuma a ƙarshen ƙarshen wuraren da ke da matsala - wani na iya samun ciki, wani yana da ninki a ƙasan baya, kuma wani - don haka sau ”A kwatangwalo. Idan kuna cikin rashin nauyi, kawai kuna buƙatar ci gaba da shi har ƙashin ƙugu ya fara rage ƙarar. Tabbas wannan zai faru.
Abu mafi mahimmanci wajen warware matsalar shine tsarin haɗin kai. Don kawar da "kunnuwa" kana buƙatar yin amfani da abincin da ke samar da rashi adadin kuzari na yau da kullun a cikin kewayon 15-20%, kuma a kai a kai ana yin atisayen motsa jiki. Ka tuna, duk da haka, motsa jiki shi kadai baya ƙona kitse a cikin gida. Za su iya yin magana da takamaiman kungiyoyin tsoka, kuma bayan sun yi nauyi, lokacin da faten mai ya fita, matsalar za ta gushe. Zai fi kyau ayi atisaye don duka jiki, gami da yankin birrai, da haɗawa da nauyin zuciya.
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Ayyuka masu tasiri don yankin matsala
Da ke ƙasa akwai jerin atisayen cinya na waje mafi inganci waɗanda za a iya yi a gida ko da ba tare da ƙarin kayan aiki ba. Koyaya, zai zama mafi inganci idan kuka aiwatar dasu aƙalla tare da mai ɗora roba, wanda zai ba ku damar ɗaukar tsokoki sosai. Nauyin ku sau da yawa bai isa ba koda don kiyaye sautin tsoka.
Zuwa gefe
Wingafaɗa ƙafafunku zuwa gefe shine babban motsa jiki a cikin yaƙi da kunnuwa. Dabara don aiwatar da ita:
- Matsayi farawa: tsayawa, baya madaidaiciya, ƙafafu tare.
- Yin lilo zuwa gefe domin kusurwar 45 ° ta kasance tsakanin ƙafafunku (ba kwa buƙatar ɗaga ƙafarku sama).
- Tada kafa yayin fitar numfashi, ka runtse shi yayin shan iska. A matattarar saman ma'ana, kulle don na dakika 2-3. Yawan maimaitawa 15 ne ga kowace kafa, kafa 2-3.
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A wannan matsayin, zaku iya yin jujjuyawar kai tsaye ba kawai ga tarnaƙi ba, har ma da baya, kodayake wannan nau'in ya fi dacewa da yin famfo tsokoki na gluteal. Yayin aiwatarwa, zaka iya riƙe tallafi (misali, kujera) tare da hannunka don kiyaye daidaito.
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Game da aiki a cikin zauren, ana iya yin jujjuyawar ta amfani da ƙananan ƙetaren hanyar wucewa:
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Hankalin huhu
Ofayan motsa jiki mafi inganci da motsa jiki shine huhun huhu. Akwai bambance-bambancen da yawa na wannan aikin, tare da huhunan gefen da aka fi so wajan cinya (ana iya yi da dumbbells).
Dabarar ita ce kamar haka:
- Matsayin farawa: a tsaye, ƙafa kafa-faɗi kafada baya, an ketare makamai a gaban kirji.
- Auki mataki na gefe (kamar yadda kake shaƙa) don nisan tsakanin ƙafafunka ya ninka kafada kafada sau biyu. Canja wurin tsakiyar nauyi zuwa ƙafafun kafa.
- Yayin da kake fitar da numfashi, koma matsayinka na asali.
- Falo zuwa wancan gefen.
Yayin motsa jiki, baya ya kamata ya zama madaidaici; an hana shi karkatar da jiki gaba da ƙarfi. Yawan maimaitawa 15 ne ga kowace kafa, kafa 2-3.
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Mahi kwance
- Matsayi farawa: kwanciya a gefenka, ɗora kan ka da hannu ɗaya, da kuma ɗora ɗayan a gabanka, ƙafafu sun faɗaɗa tare da jiki.
- Daga wannan matsayin, a hankali an daga kafa (kamar yadda kake fitarwa) kuma a hankali a kasa (kamar yadda kake shakar iska). Yawan maimaitawa 15-20 ne (na kowace kafa), setin 2-3.
Idan motsa jiki yana da sauƙi, zaka iya sanya wakili mai auna a ƙafarka (abin da ya kai nauyin kilogiram 0.5-1.5) ko amfani da abin ɗamarar roba. Wannan zai kara yawan sakamakon da kake lilo.
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Huhu
Baya ga huhu na gefe, bai kamata ku yi watsi da zaɓin gargajiya - huhun gaba ba.
Kisa dabara:
- Matsayin farawa: tsayawa, kafafu tare, hannaye tare da jiki ko kan bel.
- Yayin da kake numfashi, sai ka ci gaba (har sai lokacin da aka samu wata kusurwa ta dama tsakanin cinya da kasan kafa), yayin da kake fitar da numfashi, ka koma wurin farawa. Ba kwa buƙatar taɓa ƙasa da gwiwa.
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Yana da mahimmanci a sanya ido kan gwiwoyinku. Kada su wuce safa.
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Yawan maimaitawa shine 12-15 (ga kowane kafa), saitin 2-3. Idan motsa jiki yana da sauƙi, zaka iya ƙara yawan hanyoyin ko yin huhu da nauyi (dumbbells a kowane hannu).
Hankalin huhu
Irin wannan huhun huhun yana da wahala kuma yana bukatar karin kuzari.
- Matsayi farawa: a tsaye, ƙafa ɗaya ya miƙe gaba kuma ya lanƙwasa (rabin lunge), hannaye a bel ko ƙasa tare da jiki. Yana da mahimmanci a kiyaye daidaiton jiki yayin wannan aikin.
- A kan numfashi, ana yin tsalle, a cikin aikin canza matsayin ƙafafu. Baya ya mike.
- Bayan saukowa, nan da nan fara sabon wakilin kuma sake canza ƙafafu.
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An ba da shawarar yin aikin ba tare da tsayawa na 30-40 sakan ba, sannan ɗauki hutun minti kaɗan don hutawa kuma sake maimaita jijiyar.
Yin lilo zuwa gefe akan ƙafafu huɗu ("wutar lantarki")
- Matsayi farawa: tsayawa akan kowane hudu, an jawo ciki, kusurwa tsakanin hannaye da jiki digiri 90 ne. Baya baya madaidaiciya, ba a ba da shawarar zagaye shi ba.
- Yayin da kake fitar da numfashi, sannu a hankali ka ɗaga ƙafarka dama ta lankwasa zuwa gefe zuwa matakin bayanka.
- A matsayi mafi girma, riƙe na secondsan dakiku kaɗan, yayin shaƙar numfashi, ka koma matsayin sa na asali.
- Swing da ƙafarku ta hagu a daidai wannan hanyar.
Yin "famfon wuta", ba za ku iya yin karkatarwa mai ƙarfi a cikin ƙashin baya ba, ku jujjuya gaɓaɓɓun ku sace ƙafa da jerks. Yawan maimaitawa 15 ne (na kowace kafa) don saiti 2-3. Wannan aikin yana aiki sosai don ƙoshin lafiya (babba, matsakaici da ƙarami) da cinyoyin waje. Idan yana da sauƙi, zaka iya ƙara yawan hanyoyin ko amfani da bandin roba.
Shawarwarin abinci
Ba a ba da shawarar cin abinci mai tsauri ba saboda yana iya samun mummunan tasiri ga tsarin narkewar abinci da ƙoshin lafiya. Bugu da kari, bayan irin wadannan abincin, galibi suna samun karin fiye da yadda suke samu a da. Don kiyaye jikinka cikin yanayi mai kyau da hana taruwar kitse a cinyoyi (da kuma sauran wurare), kawai ka lissafa yawan abincin kalori ka tsaya dashi ba tare da samun rarar ba. Dangane da haka, ana buƙatar ƙaramin ragi don rasa nauyi.
Zai fi kyau a rage girman amfani da abinci mai yawan kalori, har ma a keɓe shi gaba ɗaya tare da abinci. Waɗannan sun haɗa da: abinci mai sauri, abubuwan sha mai ƙanshi da sukari, gari da kayan marmari, shan sigari da soyayyen abinci. Ana ba da shawarar ƙara sabbin kayan lambu da 'ya'yan itatuwa, kayayyakin kiwo, kifi da abinci mai wadataccen fiber a cikin abincin yau da kullun. A lokaci guda, yana da mahimmanci a lura da tsarin shan giya - sha aƙalla 33 ml na ruwa a kowace kilogiram na nauyin jiki a kowace rana, wannan zai taimaka saurin saurin metabolism, wanda zai sami sakamako mai amfani akan ƙimar nauyi.
Kammalawa
Hips yanki ne mafi matsala ga 'yan mata da yawa, amma saboda yawan motsa jiki da abinci mai kyau, kowa zai iya kawar da kunnuwa. Idan kun bi duk shawarwarin da kyau, zai yuwu a kawar da tarin mai, guje wa bayyanar sababbi.
