Tare da kiba, jiki yana fama da mummunan rauni a kan gidajen abinci, da jini, zuciya da sauran tsarin jiki, don haka likitoci suyi shawarar ɗaukar matsakaicin adadin matakan don kawar da wannan yanayin. Saboda babban taro, yawancin wasan kwaikwayo na iya zama haɗari, don haka likitoci sun ci gaba da yin gwaje-gwajen motsa jiki don kiba, saboda abin da zai yiwu don taimakawa jiki wajen magance kilo ba tare da hadarin rauni ba.
Ƙungiyar motsa jiki don ciwon kiba
Abubuwan da ke tattare da hadaddun, zamu iya lura da siffofin da ke gaba:
- fara da horo na mintina 20, a hankali kara yawan maimaitawa da kuma kawo lokacin horarwa zuwa minti 40-60;
- Don yin aiki da shi ya zama dole a rana ko fiye sau da yawa, amma ba sau da yawa;
- a lokacin bi-biye, jin kyauta don tuntuɓi likitan ku.
Tsayawa waɗannan dokoki masu sauki a hankali, zaka iya samun sakamako mai kyau.
Ayyukan motsa jiki don maganin kiba
Muna bayar da hadaddun aikin farfadowa don kiba, wanda aka tsara don mutanen da basu da matsala mai tsanani tare da tsarin jijiyoyin jini.
- Warm-up - sauki tafiya tare da hanzari ko tafiya a kan tabo na 5-10 minti.
- Tsayayye tare da madaidaiciya, yi kowane kayan aiki tare da dumbbells 1-2 na makamai, kafafu da tsokoki na jiki na tsawon minti 8 zuwa 9.
- Rike a kan kilishi, yi sauƙi da kuma juya juyawa don dan jarida . Haɗa aikin haɓaka don hawan baya. Block lokaci shine minti 10-15.
- Gudun tafiya, wuri mai tsalle - minti 10.
Wannan tsari na dacewa ya dace ga mutanen da ke da nauyin jiki da kuma matakin jiki na jiki:
Yi a gym bango. A hankali ƙara darajar "kusurwar". Lokacin jagoran shine kimanin minti 2-3. Abu mafi muhimmanci shi ne don kaucewa yin wasan kwaikwayo tare da rami mai zurfi, da kuma ware duk abin da yake buƙata a yi a tsayi mai tsanani. Har ila yau ana bada shawara su ne wasanni na waje, yin iyo, tafiya a yau da kullum a cikin sneakers mai kyau.
Domin sanin irin kiba, zaku iya amfani da alamomi da ƙididdiga: