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Artificial Intelligence(AI), Gas Economy New Tanzania Priorities in 2024/25

Aina tano (5) za Mazoezi Bora ya kuondoa Kitambi

Aina tano (5) za Mazoezi Bora ya kuondoa Kitambi:;       


pot             

Watu wengi wanaotaka kupunguza uzito huamini Kalori ndio kila kitu kinachohusika. Unapochoma Kalori zaidi ya unavyokula, unapunguza uzito. Na kama unakula Kalori nyingi kuzidi mwili wako unavyoweza kuchoma na kutumia, mwili huongeza mafuta.

Kinachochoma Kalori mfululizo ni (Lean Muscle Mass) iliyochini ya mafuta ya mwili ambayo huruhusu uchukuaji zaidi wa Kalori bila kuongeza uzito.
Mwili hukubaliana na mabadiriko. Kupunguza uzito bila kufanya mazoezi huongeza hatari ya kupoteza (Lean Muscle Mass), kupungua kwa utendaji wa kimetaboliki na kuweka mwili kwenye hali ya kutunza mafuta.
MAZOEZI MATANO BORA YA KUONDOA KITAMBI:-
1. THE BICYCLE EXERCISE
Lala chali huku mikono yako ikiwa chini ya kichwa chako, leta magoti yako kifuani huku ukinyanyua mabega juu. Taratibu leta kiwiko chako cha kulia hadi kwenye goti la kushoto huku ukinyoosha mguu wako wa kulia. Badili na upande mwingine na ufanye kama unakanyaga pedeli za baiskeli. Fanya zoezi hili seti 1-3 kwa kurudia mara 12-16.
bicycle-excercise
2. THE CAPTAIN'S CHAIR LEG RAISE
Zoezi hili huhitaji (Captain's Chair, A Rack with Padded Arms) inayoruhusu miguu kuning'inia mara nyingi hupatikana kwenye vyumba vya mazoezi. Kufanya zoezi hili, simama juu ya kiti (And Grip Hand Holds Pass Back Against The Pad Then Raise Knees To The Chest To Contract The Abs Then Lower Them Back Down.) Fanya zoezi hili seti 1-3 kwa kurudia mara 12-16.
captainschair
3. EXERCISE BALL CRUNCH
Katika zoezi hili mpira wa mazoezi ni lazima uwepo. Kufanya zoezi hili lala juu ya mpira huku sehemu ya chini ya mgongo ikiwa imeegama vizuri. Weka viganja vya mikono nyuma ya kichwa. Fanya zoezi hili seti 1-3 kwa kurudia mara 12-16.
ball-crunch
4. VERTICAL LEG CRUNCH
Kufanya zoezi hili, lala kwenye sakafu nyoosha miguu, halafu kunja magoti, weka viganja vya mikono chini ya kichwa. Fanya zoezi hili seti 1-3 kwa kurudia mara 12-16.
vertical-leg-crunch
5. LONG ARM CRUNCH
Kufanya zoezi hili, lala kwenye sakafu au mkeka halafu nyoosha mikono yako nyuma iwe karibu na masikio yako.  Fanya zoezi hili seti 1-3 kwa kurudia mara 12-16.
longarmcrunch
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