Don tabbatar da fatalwa a gida, kana buƙatar kusantar wannan batu a cikakkiyar hanya, kuma ya ba da ranka da duk abin da ke taimakawa ga mai da nama, kuma, akasin haka, ya haɗa da duk abin da zai taimaka wajen kawar da shi.
Rashin haɗari mai tsabta a gida
Don magance aikin a cikin mafi guntu lokaci, kana buƙatar sarrafa abincin ku. Lalle ne, shi ne saboda yawan wucewar makamashi mai zuwa wanda aka tilasta jikin don adana kayan naman.
Hada daga cin abinci:
- kowane abinci mai gurasa;
- duk manya (man alade, man shanu, naman alade, margarine da cike da abinci da abinci);
- sugar da dukan mai dadi (musamman fashi, biscuits, da wuri, madara cakulan);
- dukan gari (daga manna, dumplings, dumplings zuwa gurasa da kuma juyo).
Maimakon haka, cin abinci ya kamata ya mayar da hankali ga gina jiki: ku ci qwai don karin kumallo, buckwheat tare da nama - don abincin rana, cuku kamar cakuda, kifi ko kaji da kayan lambu - don abincin dare.
Aikace-aikace don mai kona a gida
Don asarar nauyi, wajibi ne don hada kaya-cardio-karfi, wannan shine hanya mafi sauki da sauri. Cikakken kifi a gida yana yiwuwa ne kawai idan ka bi abinci da motsa jiki a kai a kai - sau 3-4 a mako na tsawon minti 40-60. Don aikin motsa jiki na gida, irin waɗannan aikace-aikace sun dace:
- Jumping tare da igiya mai tsalle (minti 15).
- Gudun wuri (mintina 15).
- Gudun kan matakai ko azuzuwan tare da dandamali (mintina 15).
- Muhalli mai nauyi (mintina 15).
- Squats tare da dumbbells (3 sets of 15 sau).
- Dumbbells tare da dumbbells (3 sets na sau 15).
- Turawa daga ƙasa suna classic (3 sets of sau 10).
- Ayyuka na hannu tare da dumbbells (3 sets of 15).
Daga na farko da aka gabatar a cikin motsa jiki guda uku, ya isa ya hada da ɗaya ko biyu don zaɓar daga, sa'an nan kuma ya gudanar da aikin duka kuma ya gama ƙarewa. Yayin da kake gudu ko tsalle, da yadda ya fi dacewa da ajiyar kuɗaɗɗen ajiya.