Turawa game da bayyanar kyakkyawan rabi na bil'adama, ya nuna cewa ƙafafun yana ja hankalin mutane da yawa.
Mata suna shirye don yawa suyi kyawawan ƙafafu. Hanyar mafi mahimmanci shine motsa jiki na yau da kullum.
Waɗanne darussan kuke buƙatar rasa nauyi?
Don samun sakamako mai kyau, ana bada shawarar cewa ka yi wasan kwaikwayo biyu na cardio da ƙarfafa biyu a mako.
A matsayin horo na cardio don kafafu, zaka iya amfani da igiya, tsalle mai tsalle, da dai sauransu. Darasi ya kamata ya wuce akalla minti 40.
Waɗanne darussa da ake buƙata suyi don rasa nauyi kafafu:
- Squats . Mashahuriyar mafi mashahuri, amma don kyakkyawar aikin yin aiki ana bada shawara tare da dumbbells. Dauke a hannuwanku kuma ku riƙe shi a matakin kirji, kuma ku sanya ƙafafunku a kan fadin ku. Squat kana buƙata a ƙofar, kuma ka tsaya a kan fitarwa. A mafi ƙasƙanci, dole ne a kafa kusurwar dama a cikin gwiwoyi. Ana farawa tare da saiti 15.
- Da dama . Da fahimtar batun, wace irin aikin da ake bukata don rasa nauyi, ba zai yiwu ba a ce game da hare-haren, tun da yake matasan su ne da suka fi la'akari da mafi mahimmanci a warware wannan matsala. Shin su mafi kyau tare da dumbbells. Daga matsayi na tsaye, kana buƙatar tafiya gaba tare da kafar hagun ka kuma tanƙwara shi a gwiwa har sai ka sami kuskuren dama. Sauran kafa ya kasance a wuri, amma girmamawa yana canjawa zuwa sock. Komawa zuwa wurin farawa kuma kuyi mataki tare da sauran kafa.
- "Mataki" . Wani motsi mai mahimmanci don rasa ƙafafun ƙafafun da cinya, amma yana buƙatar wata matsala ta gaba ko wani tsayi. Don ƙara ƙwaƙwalwar a hannunka an bada shawara don ɗaukar dumbbells. Matsalar ita ce yin matakai na dama a mataki, kuma sama da kafa na hagu zuwa sama don haka an kafa kusurwar dama a cikin gwiwa. Matsa ƙasa kuma maimaita tare da sauran ƙafa.
Yana da muhimmanci a daidaita abincin da babu abin da zai cutarwa.