Menene Cellulite, Me yasa yake faruwa? Abincin Cellulite da Ayyukan Cellulite

Menene cellulite? a likitance da aka sani da hydrolipodystrophy cellulite; Ya kasance bayyanar bawon lemu ne a saman saman fata sakamakon matsewar nama a cikin kasan Layer na fata tsakanin abubuwan haɗin gwiwa. Cellulite, wanda ba shi da alaka da nauyi, ana ganin shi a cikin kwatangwalo na mata, hips, baya na maruƙa da wuraren kafa na sama. Akwai dalilai da yawa waɗanda ke shafar samuwar cellulite:

• abubuwan halitta
• abubuwan hormonal
• Rashin abinci mai gina jiki
• Sigari da barasa
• Rashin matsayi
• rashin yin wasanni

Menene Cellulite?

Cellulite ita ce fata mai dimple da aka fi gani kusa da cinyoyin. Yana faruwa ne lokacin da mai ya taru a ƙarƙashin fata. Wannan nama mai kitse yana tura kayan haɗin fata, yana ba ta kamanni. Bincike ya nuna kashi 80-90% na mata suna fama da wannan matsalar bayan balaga. Ba a saba ganin shi a cikin maza saboda yawan rarraba tsoka da kitse a jikinsu.

Me ke haifar da Cellulite?

Yankin cinya a zahiri ya ƙunshi ƙarin adipose nama kuma yana ba da damar cellulite don haɓaka cikin sauƙi. Abubuwan da ke haifar da cellulite a wannan yanki (ko kowane yanki) sune kamar haka:

• Shekarun mutum
• Matakan estrogen a cikin jiki
• Tarihin iyali na cellulite
• Samun nauyi
• asarar collagen
• bakin ciki na epidermis

Yadda za a Cire Cellulite?

• Barci

A lokacin barci, ana fitar da abubuwa masu guba daga jiki kuma metabolism ya koma al'ada. Rashin barcipredisposes ga samuwar cellulite. 

• danniya

danniyayana haifar da fitowar insulin a cikin jiki. Wannan yana haifar da tara mai da sukari a cikin jiki.

• Tausa

Tausa da goga ko safar hannu na akalla mintuna biyar a rana. Don haka, kuna hanzarta yaduwar jini kuma ku tabbatar da kawar da ƙwayoyin mai. Ya kamata ku fara tausa tare da jinkirin motsi da farko. Tausar ruwan sanyi da tausa a cikin sauna suma suna da tasiri ta wannan ma'ana.

• kula da nauyi

Rasa da samun kiba a lokuta da yawa yana haifar da asarar elasticity a cikin fata. Wannan yanayin yana rushe tsarin fata kuma yana shirya ƙasa don samuwar cellulite. Kula da kiyaye nauyin ku na yanzu. 

• Amfani da miyagun ƙwayoyi bazuwar

Musamman magungunan diuretic suna hanzarta samuwar cellulite, yayin da suke rushe ma'aunin ruwa-gishiri a cikin jiki. Kada ku yi amfani da magani ba tare da tuntubar likitan ku ba. 

• Lokacin sunbathing

Yawan fitowar rana yana haifar da tsufa na fata kuma yana rage juriya. Kada ku yi wanka a cikin zafin rana tsakanin 12:00 - 16:00 kuma koyaushe ku yi amfani da allon rana yayin fita cikin rana.

• rage jini wurare dabam dabam

Rage raguwa a cikin jini yana haifar da samuwar cellulite. Don wannan:

• Kada ku sanya takalma masu tsayi koyaushe.
• Kada ku sanya tufafi masu matsewa.
• Kada ku yi tagumi.
• Magance matsalar maƙarƙashiya.

Amfani da mahimmancin mai

Abubuwan da aka fi amfani da man mai don hana cellulite sune ruwan inabi, lemu da mai. Massage a madauwari motsi zuwa manyan sassan jiki sau ɗaya a mako. Kawai shafa digo 1 ko 2 saboda sun tattara sosai. Kada a shafi wurare masu mahimmanci kamar ƙirjin da wuya. 

• Isasshen amfani da ruwa

Wannan; Yana da tasiri wajen cire abubuwa masu guba daga jiki. A lokaci guda kuma, yana wanke waɗannan kyallen takarda ta hanyar rage gishiri a cikin ƙwayoyin cellulite. A sha akalla lita 2 na ruwa a rana domin fata ta zama lafiya da kyau da kuma hana samuwar cellulite. 

• nisantar gishiri

Abincin gishiri yana haifar da riƙe ruwa a cikin kyallen takarda.

• Ku ci daidai da lafiya

Don hana cellulite, dole ne ku kula da nauyin ku kuma ku ci daidai. Don wannan:

• Ka guji abinci mai sauri da abinci mai yawan kalori.
• Zabi lafiyayyen kitse ta hanyar rage cin mai.
• Cin 'ya'yan itatuwa da kayan marmari yana da tasiri wajen cire datti mai guba daga kyallen takarda.
• Ka guji shan taba da barasa. Barasa tana taruwa a cikin jini, ta koma kiba.
• Kada a yi abun ciye-ciye tsakanin abinci.
• Ka guji abubuwan sha masu guba.
• Kada ku ci cakulan, goro, ayaba, mai mai, kayan yaji da kayan yaji.

wasanni

Idan kana so ka yaki cellulite, ya kamata ka yi wasanni. Kuna iya yin yawo na yau da kullun kowace rana. Wasanni mafi tasiri akan cellulite; wasanni ne da zasu hanzarta zagawar jini kamar tafiya, iyo, gymnastics.

• Anticellulite creams

Magungunan Anticellulite waɗanda ke kunna ƙwayoyin kitse suna ba da damar cellulite don warkarwa.

• ma'adanai

Ma'adanai irin su potassium, baƙin ƙarfe, magnesium damtse kyallen takarda. Kuna iya cin 'ya'yan itatuwa da kayan marmari masu arziki a cikin bitamin da ma'adanai.

Menene Cellulite yayi kyau ga?

ƙasa kofi

Kofi ya ƙunshi maganin kafeyin. Nazarin ya nuna cewa maganin kafeyin yana da tasiri mai tasiri akan lipolysis don haka yana taimakawa wajen rage cellulite.

kayan

• 2-3 tablespoons na kofi filaye
• man zaitun

Yaya ake yi?

• Mix ƙasa kofi filaye da man zaitun.
• Aiwatar da wannan manna akan wuraren matsalar fatar ku. Massage a cikin madauwari motsi.
• A wanke da ruwan dumi bayan minti 10.
• Kuna iya maimaita wannan tsari aƙalla sau 3 a mako.

Aloe Vera

Aloe VeraYana da wadataccen tushen mahaɗan bioactive waɗanda zasu iya magance matsalolin fata. Yana ƙarfafa fata kuma yana rage cellulite.

• A hankali tausa wurin matsala tare da aloe vera gel a madauwari motsi. 
• Kuna iya maimaita wannan tsari aƙalla sau 3 a mako.

man zaitun

man zaitun Yana da mahadi masu haɓakawa waɗanda ke hana adipogenesis. Lokacin da kake amfani da wannan man fetur a wuraren da ke da cellulite, an rage yawan kitsen mai a cikin waɗannan yankunan.

kayan

• 2-3 saukad da na innabi mai
• 1-2 saukad da na man zaitun

Yaya ake yi?

• A hada man innabi da man zaitun a shafa akan auduga.
• A hankali tausa wuraren matsala tare da wannan.
• A jira kamar awa daya sannan a wanke.
• Maimaita sau 3-4 a mako.

Rosemary mai

Rosemary mai Ya ƙunshi carnosol da carnosic acid. Wadannan mahadi suna rage cellulite ta hanyar hana adipogenesis.

kayan

• 2-3 saukad da na Rosemary mai
• 1-2 saukad da na man zaitun

Yaya ake yi?

• Mix man Rosemary da man zaitun.
• Shafa ɗigon ruwan cakuda akan ƙwallon auduga.
• Tausa a hankali wuraren matsala.
• Jira kamar awa daya a wanke.
• Maimaita sau 3-4 a mako.

Koren shayi

Koren shayi Ya ƙunshi catechins. Wadannan mahadi suna nuna raguwa a cikin kitsen da ke cikin jiki kuma suna kara yawan adadin kuzari. Wannan yana taimakawa wajen rage cellulite a jiki.

• Saka jakar shayi a cikin gilashin ruwan zãfi. 
• A sha shayin yayin da yake zafi. 
• Kuna iya sha aƙalla kofuna 2 na koren shayi a rana.

Kirfa

Kirfa, cinnamaldehyde da adadin wasu mahadi na polyphenol. Wadannan mahadi suna nuna tasirin hanawa akan lipogenesis kuma suna taimakawa rage nauyi. Don haka, yana kuma rage cellulite.

kayan

• 1 tablespoon na ƙasa kirfa
• 2-3 cokali na zuma
• 1 lita na ruwan zãfi

Yaya ake yi?

• Ƙara cokali 1 na garin kirfa a cikin ruwan zãfi.
• jira minti 30.
• Ki zuba zumar ki gauraya sosai. A sha ruwan cakuda yayin da yake zafi.
• Sha aƙalla gilashin wannan cakuda 2 a rana.

Turmeric

Turmericyana ƙunshe da sinadari mai ƙarfi da ake kira curcumin. Curcumin yana taimakawa wajen rage kitsen da ke cikin jiki. Don haka, yana rage bayyanar cellulite.

kayan

• 1 tablespoon na foda
• Cokali 1 na zuma

Yaya ake yi?

• Mix kayan biyu da kyau don samun manna mai kauri.
• Ya kamata ku sha wannan manna sau biyu a rana don 'yan makonni.

Abincin da ke da kyau ga Cellulite

• Nono kaji

Nonon kaji mara fata yana daya daga cikin abincin da ke taimakawa yaki da cellulite. Abinci ne mai arzikin collagen.

• Tafarnuwa da Albasa

tafarnuwa ve albasarta Yana cikin abincin da ke yaƙar cellulite a zahiri. Yana da tasiri a rage matakin insulin, wanda ke rage cellulite.

• Bishiyar asparagus

Bishiyar asparagus, wanda ke da kyau ga damuwa, yana rage kumburi. Yana da kaddarorin anti-mai kumburi wanda ke motsa hawan jini da cire gubobi daga jiki. Tare da waɗannan siffofi, yana ɗaya daga cikin abincin da ke da kyau ga cellulite.

• Broccoli

BroccoliGodiya ga abun ciki na alpha lipoic, yana ɗaya daga cikin abincin da ke yaƙar cellulite a zahiri. Wannan abu yana hana tsarin hardening collagen.

• duhu ganye kore kayan lambu

Koren ganye masu duhu suna da wadataccen ruwa wanda ke taimakawa wajen cire gubobi daga jiki. Yana hanzarta farfadowar tantanin halitta. Yana da amfani ga lafiyar fata. Ganyen ganye masu duhu sun haɗa da chard, alayyahu, kale.

• Sardine

Sardines da sauran kifaye masu kitse suna da wadatar omega 3 fatty acids. Ƙara yawan ci na omega 3 fatty acids yana da matukar taimako ga yaki da cellulite.

• Su

Rashin ruwa na jiki yana daya daga cikin abubuwan da ke haifar da samuwar cellulite. Sha ruwa mai yawa don rage bayyanar cellulite. Ya kamata a guji barasa da abin sha, tare da shan lita 2 na ruwa a rana.

• lemun tsami da lemu

Limon ve orange irin su 'ya'yan citrus suna rage tasirin carbohydrates a jiki. Adadin carbohydrates yana shafar matakan insulin kai tsaye. Bugu da ƙari, 'ya'yan itatuwa citrus suna taimakawa wajen tsaftace hanta, rage matakin estrogen a cikin jiki. Har ila yau, suna da wadata a cikin bitamin C, daya daga cikin mafi kyawun sinadaran don yaki da cellulite. Flavonoids a cikin lemu suna hanzarta yaduwar jini kuma suna rage rashin daidaituwar kwayar halitta wanda ke haifar da cellulite.

• 'Ya'yan itãcen marmari kamar cherries da kankana

ceri ve kankana Irin waɗannan 'ya'yan itatuwa suna taimakawa wajen sarrafa matakan insulin a cikin jiki. Ma'anar glycemic na waɗannan 'ya'yan itace yana da ƙasa sosai don haka baya shafar matakin insulin. Saboda haka, su ne abincin da ke da kyau ga cellulite.

• avocado

avocado Har ila yau, abinci ne mai kyau wanda ke yaki da cellulite. Yana taimakawa daidaita matakan insulin da rage haɗarin cellulite.

• Kokwamba

Kokwamba yana da tasiri mai mahimmanci akan bayyanar cellulite a cikin jiki tare da babban abun ciki na ruwa.

• abarba

abarbayana rage bayyanar cellulite. The bromelain enzyme a cikin 'ya'yan itace ne anti-mai kumburi wakili cewa accelerates mai cell metabolism. Har ila yau yana da wadata a cikin fiber, wanda zai iya taimakawa wajen rage nauyi.

• danyen goro

Polyunsaturated da monounsaturated fatty acids a cikin danyen kwayoyi suma abubuwan da ke iyakance cellulite.

• Dukan Hatsi

Hatsi abinci ne na yaki da cellulite. Ya ƙunshi fiber, wanda ya zama dole don rage insulin a cikin jiki. Har ila yau, yana da yawa a cikin antioxidants wanda zai iya yaki da gubobi masu haifar da cellulite.

• 'Ya'yan flax

'Ya'yan flaxYana da matukar girma a cikin mahimman fatty acid, bitamin da ma'adanai waɗanda ke taimakawa wajen haɓakar fata da rage haɗarin cellulite.

• Turmeric

TurmericYana rage kumburi ta hanyar inganta yanayin jini. Yana da wadata a cikin antioxidants wanda zai iya yaki da gubobi a cikin jiki kuma ya rage girman bayyanar cellulite.

• tsiren ruwan teku

tsiren ruwan tekuya ƙunshi pigment na biyu na shuka da ake kira fucoxanthin, wanda zai iya taimakawa wajen daidaita kitsen da kyau. Ƙananan ƙananan ƙwayoyin mai za su rage bayyanar cellulite.

• Koren shayi

Koren shayi Saboda mahimmancin abun ciki na antioxidant, yana taimakawa wajen rage bayyanar cellulite. Hakanan yana yaki da cellulite saboda yana taimakawa wajen rage kiba.

• chamomile shayi

Kamar koren shayi chamomile shayi Har ila yau, babban shayi ne don damuwa. Abubuwan da ke cikin wannan shayi suna rage damuwa, suna hanzarta metabolism don haka rage bayyanar cellulite.

Abubuwan sha masu kyau na Cellulite

Gwada abubuwan sha da aka bayyana a ƙasa don hana cellulite da ƙone mai.

abin sha innabi

kayan

• 1 babban gungu na inabi
• 2 lemu
• ruwan 'ya'yan itace na ¼ lemun tsami
• Ƙananan adadin tushen ginger

Yaya ake yi?

• Mix dukkan sinadaran a cikin wani blender. Yana shirye ya sha idan ya gama.
• Abin sha ya fi tasiri idan kun cinye shi tare da ingantaccen abinci mai ƙarancin mai. 

ruwan inabi abin sha

kayan

• 1 manyan 'ya'yan inabi
• 2 lemu
• ruwan 'ya'yan itace na 1/4 lemun tsami
• Ƙananan adadin tushen ginger

Yaya ake yi?

• A matse duk kayan aikin tare da juicer a sha.
• Yi amfani da safe a kan komai a ciki da kuma tsakanin abinci kuma ku kalli cellulite narke!

Yaya ake yin Abincin Cellulite?

Abubuwan da za a yi la'akari yayin cin abinci

• Tabbatar shan lita 2 na ruwa a rana yayin cin abinci.
• Ka guji shayi, kofi, kola.
• Ku ci abinci masu karancin kalori kamar su cucumbers da tumatir lokacin da kuke jin yunwa tsakanin abinci har sai kun saba dashi.

Jerin Abincin Abincin Cellulite

KWANA 1

Sabah

• Yogurt mara kiba
• pears
• 1 teaspoon zuma muesli

Rana

• Kaza da Chili Sauce
• Cokali 2 na shinkafa mai ƙarancin kitse

maraice

• Salatin naman sa da naman sa

KWANA 2

Sabah

• Yanki 1 na gasasshen nama tare da cuku mai ƙiba
• Kokwamba
• shayi mara dadi

abun ciye-ciye

• Hantsi 1 na busassun 'ya'yan itace

Rana

• Farantin 1 na taliya maras nauyi
• 1 farantin namomin kaza gasashe a cikin man zaitun

maraice

• Letas
• 2 yanki na gurasar gama gari 

KWANA 3

Sabah

• Yogurt mara kiba
• strawberries
• 1 teaspoon zuma muesli

Rana

• Farantin 1 na piaz mai ƙarancin mai
• Cokali 2 na shinkafa mai ƙarancin kitse

maraice

• 2 dafaffen salatin zucchini
• 2 yanki na gurasar gama gari

KWANA 4

Sabah

• 2 yanka naman kaza
• Gurasa Tushen Alkama Duka
• shayin 'ya'yan itace mara dadi

abun ciye-ciye

• Hantsi 1 na busassun 'ya'yan itace

Rana

• Gasashen kifi 1
• Cokali 2 na shinkafa mai ƙarancin kitse

abun ciye-ciye

• madarar Strawberry

maraice

• Salatin wake wake
• Yankakken gurasar nama 1

KWANA 5

Sabah

• Yogurt mara kiba
• Elma
• 1 teaspoon zuma muesli

Rana

• 1 gasasshen nama
• Salati mara nauyi
• 1 yanki na gurasar gama gari

abun ciye-ciye

• 1 yanki na kankana

maraice

• Salatin naman kaza

KWANA 6

Sabah

• Yankakken gurasar nama 2
• Cukudin feta mara kiba
• tumatur

abun ciye-ciye

• Hantsi 1 na busassun 'ya'yan itace

Rana

• Alayyafo omelet
• 1 yanki na gurasar gama gari

abun ciye-ciye

• Madara tare da ayaba

maraice

• Tuna salad
• 1 yanki na gurasar gama gari

KWANA 7

Sabah

• Yogurt mara kiba
• 1 kiwi
• 1 teaspoon zuma muesli

abun ciye-ciye

• Hantsi 1 na busassun 'ya'yan itace

Rana

• Gasashen kaza 1
• 2 yanki na gurasar gama gari

maraice

• Salatin Tumatir tare da Cheese Feta
• 2 yanki na gurasar gama gari

Motsa jiki na Cellulite

A cewar masana kimiyya, yin motsa jiki na kimanin mintuna 30 zuwa sa'a 1 yana daya daga cikin mafi inganci hanyoyin da za a kawar da cellulite.

hawa matakala

• Hawan hawa yana ƙone calories 1 a cikin minti 10. 
• Hakanan yana rage cellulite, musamman na tsokar cinya. 
• Lokacin da kuka kwashe akalla mintuna 30 a rana kuna hawan matakala, zaku iya samun jiki mara nauyi da siriri.

Gudu da gudu

Masana kimiyya sun bayyana cewa gudu na kimanin minti 30 a rana zai iya taimakawa wajen hana ci gaban cellulite.

Iyo

Yin iyo ita ce hanya mafi inganci don rage cellulite. Baya ga kara tsayin ku, yana taimakawa wajen ƙona kitse mai yawa a jiki. Wannan shi ne babban dalilin ci gaban cellulite.

Yin keke

Keke keke yana ɗaya daga cikin mafi inganci hanyoyin da za a rage cellulite. Akwai hanyoyi guda biyu don yin motsa jiki na cellulite akan keke. Da farko, zaku iya hawan keke da ƙarfi a cikin ɗan gajeren lokaci. Na biyu, zaku iya zaɓar motsa jiki mai ƙarancin ƙarfi na dogon lokaci. Lokacin da kuke hawan keke, dole ne kafafunku suyi aiki. Don haka, kitsen da ke cikin kafafunku zai ƙone.

yin wasan motsa jiki

Yin wasan motsa jiki aiki ne mai matuƙar mahimmanci. Godiya ga horar da nauyi, ana ƙone mai da adadin kuzari. Wannan nau'in motsa jiki ne da ke amfani da tsokoki. Yana ƙara wurare dabam dabam kuma yana ba da damar tsokoki don rushe glucose don makamashi. Masana kimiyya sun ce ya kamata mutane su yi motsa jiki mai tsanani na kimanin minti 30 a rana don samun sakamako mafi girma.

Tsugunawa 

• Na farko, zauna cikin annashuwa. Sa'an nan sannu a hankali lankwasa gwiwa kuma ka runtse jikinka har sai cinyarka ta yi daidai da kasa.
• Bayan haka, zauna a baya kuma ku matsa tsokoki na gindin ku kuma ku matse kamar ƙafafunku. Ya kamata ku maimaita wannan motsa jiki sau da yawa.

Wannan shi ne daya daga cikin mafi amfani darussan ga cellulite.

Kashe baya 

• Tanƙwara ƙasa kuma sanya hannuwanku daidai da ƙasa. Hannunku za su kasance daidai da juna.
• Kawo jikinka a layi daya zuwa bene, yin amfani da hannayenka da gwiwoyi don ɗaga jikinka. Sa'an nan kuma ɗaga ƙafar hagunku zuwa iska.
• Ja gwiwa zuwa kirjinka. 
• Yi wannan motsi na tsawon mintuna 5 zuwa 6 har sai kun ji wuta a ƙafafunku.
• Sannan canza kafafu. Bayan canza ƙafafu, yi haka tare da ƙafar dama.

Manufar wannan atisayen ita ce kona cellulite a cikin jiki, musamman a yankin cinya.  

gindi dagawa

• Sanya kafafu da gwiwoyi a kan kafet, ƙafafunku suna taɓa ƙasa. A hankali ɗaga bayanka sama sannan ka riƙe. Ya kamata ku matse kwatangwalo da kafafu da hannuwanku.
• Bayan haka, sannu a hankali rage jikin ku kuma ci gaba da ɗagawa. Hakanan zaka iya ƙara matakin wahala na wannan motsa jiki na cellulite ta hanyar yin shi a ƙafa ɗaya.
• Tsayawa ƙafa ɗaya sama a cikin iska kuma daidai da kafet, yi ayyuka iri ɗaya a sama.

daga kafa

Ko da a gida, kuna iya yin wannan aikin yayin kallon talabijin. 

• Kwanta yayi a kasa yana fuskantar TV. Sanya hannun hagu a ƙarƙashin kai da hannun dama a ƙarƙashin kejin hakarkarin ku don tallafin ƙasa.
• Rike kafar hagu a layi daya zuwa ƙasa. Ɗaga da runtse ƙafar ƙafar dama a nesa kamar yadda za ku iya. Idan kun gaji, juya kuma ku canza ƙafafu.

Yi tsalle

• Sanya ƙafafunku nisan kafada baya. Kunna gwiwoyinku madaidaiciya kuma dan gaba kadan, zauna ku sassauta kafadu.
• Tsaya hannuwanku a gefenku don ku iya amfani da su don tayar da kanku yayin da kuke tsalle.
• Kunna gwiwoyinku ku tsugunna. Tabbatar cewa kun kiyaye cinyoyinku daidai da ƙasa kuma gwiwoyinku ba su wuce ƙafarku ba.
• Yanzu motsa hannunka don tura jikinka sama da tsalle sama da ƙasa. 
• Sake, sauka ka tsugunna.
• Yi saiti 2 na maimaitawa 10.

Harba cinya na waje da ciki

• Tsaya a bayan kujera ka rike ta. Shakata da kafadu.
• Ɗaga jikin ku a kan yatsun kafa. Matsar da kafar dama gaba.
• A hankali girgiza shi zuwa hagu sannan kuma zuwa dama. Tabbatar ka ɗaga ƙafarka sama a gefen dama.
• Yi haka sau 10 sannan ka runtse jikinka.
• Maimaita haka da kafar hagu.
• Yi saiti 2 na maimaitawa 10.

filaye mai kafa ɗaya

• Tsaya kai tsaye. Shakata da kafadu. Sanya ƙafar dama ta gaba tare da yatsun kafa suna nunawa waje.
• Ɗaga ƙafar dama a tsayin gwiwa. Tsaya hannunka a kugu kuma shakatawa kafadu.
• Matsar da ƙafar dama waje kuma zana da'irar.
• Maimaita wannan sau 10.
• Yi haka don ƙafar hagu.
• Yi saiti 2 na maimaitawa 10.

Kada ku durƙusa gwiwoyi ko karkata zuwa gefe yayin yin wannan aikin.

Sanya

• Tsaya ƙafafunku dan faɗi kaɗan fiye da nisa-kwatanci baya. Ci gaba da buɗe yatsun kafa a digiri 45, zauna a tsakiya, kuma kafadun ku a kwantar da hankula.
• Daga wurin farawa, lanƙwasa gwiwoyi kuma rage jikin ku ba tare da jingin gaba ko baya ba.
• Yayin da kuke yin haka, yi amfani da tafin hannun ku don tura gwiwoyinku baya don ku ji cinyar tana juyawa.
• Matsar da hannaye biyu zuwa ɓangarorin kamar ballerina kuma ku tashi a hankali tare da faɗin dugadugan ku a ƙasa.
• Maimaita wannan sau 10.
• Yi saiti 1 na maimaitawa 10.

Almakashi Kicks

• Ka kwanta a bayanka akan tabarma. Tsaya hannayenka madaidaiciya, tafukan karkashin kwatangwalo da yatsun kafa suna nunawa gaba.
• Ɗaga ƙafafu biyu daga ƙasa a kusurwar digiri 45.
• Yanzu matsar da kafar dama sama da hagu na hagu kasa.
• Dawo da su kuma wannan lokacin motsa ƙafar hagunku sama da ƙafar dama ta ƙasa. Lokacin da kuka yi wannan da sauri, yana kama da almakashi.
• Yi haka sau 15.
• Yi saiti 2 na maimaitawa 15.

Shura Zuwa Gefe

• Ka kwanta a gefenka na dama akan tabarma. Sanya kan ka a hannun dama, ka riƙe hannun hagu a gabanka, kuma ka sanya tafin hannunka na hagu a ƙasa don ɗaukar jikinka. 
• Jikin ku yakamata ya daidaita daga kai zuwa kashin wutsiya. Matsar da ƙafafu biyu zuwa waje domin ƙananan jikinka ya zama kusurwa mai digiri 45 tare da jikinka na sama.
• Ɗaga ƙafar hagu har zuwa kwatangwalo.
• Yanzu, ba tare da motsa jikinka na sama da ƙafar dama ba, buga ƙafar hagunka gaba kuma ka shaka.
• Tura kafarka ta hagu baya ka fitar da numfashi. Dago jikinka na sama yayin da kake kora baya. Jikinku yakamata ya kasance yana goyan bayan gwiwar gwiwar ku na dama.
• Yi haka sau 10. Yi shi a hagu kuma.
• Yi saiti 2 na maimaitawa 10.

Flamingo

• Tsaya tsaye tare da ƙafafu da nisan kafada. Riƙe dumbbell mai nauyin kilo 2 a hannun dama kuma sanya hannun hagu a kan kugu.
• Dauki kafar hagu a bayanka.
• Ɗaga kafa na hagu har zuwa kwatangwalo. Rike wannan ƙafar madaidaiciya kuma ku ɗan lanƙwasa gwiwa na dama kadan.
• A lokaci guda, kawo hannun dama na gaba tare da dabino yana fuskantar rufi.
• Riƙe wannan matsayi na daƙiƙa sannan ka jujjuya hannun dama.
• Yanzu runtse ƙafar hagu na ɗan daƙiƙa sannan maimaita wannan.
• Yi haka da ƙafar dama kuma.
• Yi saiti 2 na maimaitawa 12.

References: 1, 2