Adadin "hourglass" ya shahara fiye da shekaru goma sha biyu. Tun daga zamanin d ¯ a, mata sunyi ƙoƙari su jaddada hanyarsu, ta yin amfani da corsets da sauran gyaran. Yau, don cimma burin da ake so, ana bada shawara don yin kwarewa don kyakkyawar tsutsa. Ya kamata a lura cewa don samun sakamakon, yana da muhimmanci don canza abincinku ta hanyar kawar da abinci mai cutarwa daga menu, kuma ku sha ruwa mai yawa.
Ayyukan da yafi dacewa don ƙyallen
Don cimma sakamako, yana da muhimmanci a shiga akalla sau uku a rana. Yin kowane motsa jiki don kunkuntar kunya ya kamata a cikin sau uku na sau 15-25, duk yana dogara da mataki na shiri. Zai yiwu a yi aiki daban, kuma yana yiwuwa a haɗa da wasu wasu horo a horo .
- Tunawa cikin ninka . Zauna a ƙasa, ku durƙusa gwiwoyi, kuma ku sanya hannunku kadan a bayan ƙashin ƙugu. Gyara hannayenka a gabanka, dan kadan zagaye da baya sannan ka ɗaga kafafunka game da 15-20 cm daga bene. Yana da muhimmanci a sami matsayi na zaman lafiya na jiki. Twist na farko zuwa daya, sa'an nan, a cikin wani shugabanci. A hannunka zaka iya ɗaukar nauyin nauyi, alal misali, pancake daga bar.
- Jumping ajiye . Don cimma sakamako mai kyau, ana bada shawara don hada karfi da cajin cardio. Saboda wannan, an bada shawara ku hada da wannan aikin mai sauƙi amma mai tasiri don rage ƙwanƙun ku a cikin hadaddunku. Ku miƙe tsaye, ku miƙe hannuwan ku, da ƙafafunku ɗaya. Yi nisa sosai daga gefe zuwa gefe, ɗaga hannunka sama. Ka ajiye baya.
- «Mill» . Don samun sakamako mai kyau, za mu bayar da shawarar yin wannan aikin tare da ƙarin nauyin kuma a wannan yanayin, zai zama nauyi. Kafa ƙafafunka zuwa nisa na kafadu ka kuma sanya nauyin nauyi daya a samanka. Ƙuƙwalwar wuta ta juya don haka dabino ya sa ido. A lokacin da aka kafa layin a cikin wani shugabanci, yi rami, kamar yadda aka nuna a cikin hoton, kuma ka yi kokarin taɓa hannunka kyauta zuwa bene. Bayan hutawa, komawa zuwa wurin farawa. Shin motsa jiki na farko a daya hanya, sa'an nan kuma, matsawa nauyi a gefe guda kuma sake maimaita shi.
- "Iyaka" . Wani aikin motsa jiki mai kyau, wanda shine manufa don wasan motsa jiki. Zauna a ciki, ka shimfiɗa hannunka gaba. Tada hannu biyu da kafafu a lokaci guda, don haka girmamawa a kan ciki. Yi motsi tare da hannuwanku da ƙafafunku yayin lokacin yin iyo, don 20 seconds, sa'an nan kuma, yi hutu, amma ba fiye da 10 seconds ba. Shin saiti 10.