Masana sun ce kashi 80 cikin 100 na sakamakon asarar asarar da aka samu ta hanyar abincin jiki, ko kuma daga cin abinci da ma'auni. Sauran 20% suna nunawa tare da abinci.
Kula da gaskiyar cewa cin abinci da motsa jiki don asarar hasara ya zama daidai. Fiye da haka, zama a kan cin abinci mai rage yawan kalori kuma a lokaci guda ba su da ƙarfin yin motsi ba zai kasance da tasiri fiye da rage cin abincin caloric da kuma samfurin ba.
Kyakkyawan, saiti na hotunan yin abubuwa biyu - kaya na zuciya da ƙarfin horo. Cardio yana inganta ƙaddamar da mai ƙuna, kuma ƙarfin ƙarfin jiki ya sa jiki ya karami. Sabili da haka, ajiye samfurin simintin gyaran ƙananan mafi kyawun mafi ƙanƙanta kuma mafi inganci - ƙuƙwalwar igiya (cardio) da dumbbells (nauyin wuta).
Aiki
1. Warke up:
- yin aiki a gaban kirji da baya;
- madauwari madauri na hannun gaba da baya;
- muna cire kafafu - muna tanƙwara kafa a cikin gwiwa kuma muyi hannunka tare da hannayensu, sake maimaita ta biyu;
- hare-haren - ya sauka kuma ya yi wa;
- tsalle.
2. Munyi dukkan hotunan da aka sake yiwa sau 10 - daya bayan wani, a jere, ba tare da hutawa ba. Ɗauki dumbbells a hannunka, lanƙwasa hannayenka a gefuna kuma ajiye dumbbells a matakin kafa. Muna yin motsa jiki kuma a kan tashi mun fara hannayen mu tare da fitarwa.
3. Mu ci gaba, muyi da'awar kwance tare da dumbbells a hannun. Muna yin motsi daga bene daga sama, daga bisani tare da hannayenmu.
4. Mun dawo zuwa matsayi, kafafu guda biyu, tare da hannayensu tare da dumbbells kusa da ƙafafu, ɗaya daga cikin kafafu ya tashi a gefen kasa. Mun canza kafafu.
5. Mun bar ɗaya dumbbell, je ƙasa, kafafin kafa na dama, da hagu yana miƙa, da hannun dama da dumbbell ya kara a kan kai, hagu a ciki. Muna yin tashi cikin jiki kuma mu janye dumbbell.
6. Mun bar dumbbell, mun yi tsalle a tsayi da tarwatsawa.
7. Dauke igiya - tsalle.
8. Kashe motsa jiki 5 a gefe na biyu.
9. Sa'an nan kuma sake maimaita 6, 7, 8 a kan na biyu da'irar.