Tambayar "Ta yaya za a kwashe kirjin nan da nan?" Arises ba kawai ga mutanen da suke so su nuna ikon su ba, har ma ga mata wadanda ba su da farin ciki da bayyanar ƙirjinsu. Idan har ma kana damuwa game da wannan matsala, bi ka'idojin masu koyar da lafiyar jiki .
Yaya mace zata iya kwantar da ƙananan nono?
Yawancin mata suna da kullun, suna gaskanta cewa wannan zai kara girmanta. Wannan ba haka bane, kuma don fahimtar wannan, dole ne mu san ainihin nono. Kashe kirjin ku, kuna yin aiki tare da tsokoki na kwakwalwa, mafi yawa - tare da tsohuwar ƙwayar ido, wanda yana da siffar fan, da kuma - tare da ƙananan ƙwayar ido. A cikin girman, suna da yawa, don haka suyi kullin akwatin, kana buƙatar matsanancin aiki, irin su ɗaga manyan ma'aunin nauyi, da kuma babban hutu don dawowa tsakanin wasanni.
Kuma, duk da cewa cewa nono nonowa ba ya ƙara girman ƙwayar da yake ƙayyade girman nauyin mace, waɗannan darussan zasuyi tasirin tasiri game da bayyanar mace - zane ga ƙananan kwakwalwa zai sa tsire ya fi tasiri, mai girma da kuma ruba.
Yaya daidai ya kamata a kwashe nono?
A lokacin da aka fara motsawa don ƙwaƙwalwar kirji, kada ka manta ka ba dan lokaci don wanke tsokoki, in ba haka ba za ka ji rauni. Dole ne a yi gyare-gyare kafin kuma bayan ƙarfafa horo. Hanya daga wannan motsa jiki zuwa ɗayan ya zama kwanaki 2-3, saboda Dole ne a mayar da tsokoki a ciki.
- Mafi kyawun kaya ga ƙuƙwalwa a ƙirjin shi ne mashigin benci, wanda aka yi tare da dumbbells ko kuma wani laccoci. An yi latsa manema labaru a cikin sauri, kana buƙatar yin jerin 3 na 10 sauti. Yi hankali ga benci don shafi na benci: kwance yana ƙarfafa kaya don tsakiya na tsohuwar ƙirar pectoral, tare da haɗuwa sama - yana ɗaukar tasiri akan kirji na sama, yana taimakawa wajen farfado. Tare da kwance a kwance, an bar mashaya a saukar da shi cikin tsakiyar kirji, yayin da yake hawa sama - zuwa saman. Ba ka buƙatar daidaita hannunka gaba daya yayin latsa. Rigar mashaya don inflating kirji ya zama fadi.
- Don ba tsokoki mai kyau taimako taimaka dilution da rage na dumbbells, wanda ya hada da karya. Wannan aikin yana aikata ba tare da gaggawa ba, ƙoƙarin jin nauyin da tsokoki. Yi maimaita sauyin 15-20 sau uku, yin jimlar 3 hanyoyi. A lokacin da ake kiwo, ka kasance a gefe a cikin ƙasa mai danƙwasa - wannan zai rage nauyin a kan tsokoki. Don kiyaye dumbbells gaba daya ba lallai ba - bar tsakanin su game da 20 cm.
- A gida, don bugun akwatin kirji zai taimaka irin wannan motsa jiki kamar turawa. Don ƙarin horarwa mai mahimmanci, kana buƙatar haɗawa da nau'in nau'i-nau'i guda uku: a saman tsauni (sau 5-10), tare da dabino a kan benci ko kujera (sau 5-10), tare da ƙafafu zuwa benci (sau 5-10). Irin wannan horarwa yana ba da cikakkiyar kaya akan dukkan sassan ƙuƙwalwar pectoral, kana buƙatar sake maimaita rukunin turawa sau uku.
Amfani mai amfani ga ƙwaƙwalwar nono
Domin horarwa ta kasance mai tasiri sosai, kana buƙatar cin abinci daidai. Mata sau da yawa suna kuskuren rage rage cin abincin su. Amma idan kana so ka dafa tsokoki, yi ƙoƙari ka bi ka'idodin abincin kayan wasanni:
- Ya kamata a rarraba abinci - sau 5-6 a rana, ka yi ƙoƙari kada ka yarda da fitowar yunwa mai tsanani - yana raguwa da metabolism, wanda hakan ya haifar da karuwar karuwa saboda fatattaki;
- Yin amfani da "haske" carbohydrates ya kamata a iyakance, kafin horo yana buƙatar ka caji jikinka tare da "jinkirin" carbohydrates - hatsi, samfurori na hatsi;
- bayan horo, ya kamata ku ci abinci mai gina jiki, saboda abin da tsokoki na ƙirjin zai yi girma, cin abinci na yau da kullum zai zama akalla 1 g da 1 kilogiram na nauyin nauyi, in ba haka ba jikinka ba zai sami wani abu don gina tsoka ba;
- shan abincin - 2 lita na ruwa.