Hanyar Sakuma ita ce cikakkiyar aboki ga duk masu son yin sautin duk jikinsu. Horo ne wanda ke tabbatar da sakamako tare da ɗan ƙaramin lokacin motsa jiki na yau da kullun. Me ya canza shi a cikin ɗayan abubuwan da aka fi so don zama mai araha kuma mai sauƙin daidaitawa ga wannan rayuwa mai cike da wahala da muke gudanarwa. Ba abin mamaki bane, wasu suna kiranta Marie Kondo na horo.
Kuma shi ne cewa, a cikin wannan ƙirƙirar kowane nau'i na hanyoyin da ke haɗuwa da ƙoƙari tare da al'amurran warkewa, Jafananci ƙwararru ne. A wannan yanayin, shi ne wani shiri ne wanda yayi alƙawarin sautin duk zaruruwan jiki, ba tare da shan wahala mai tasiri ba kuma tare da sakamako na gaske. Kuma duk wannan, tare da kawai minti 4 na ƙoƙarin jiki kowace rana. Shin yana da ban mamaki a gare ku? Mu ga me hanyar Sakuma ta kunsa.
Menene hanyar Sakuma?
Kenichi Sakuma mai horarwa ne ya kirkiro wannan shirin. A cewar mahaliccinsa, rasa nauyi da toning wuraren taurin kai yana yiwuwa idan yana yiwuwa a kunna wuraren jikin da aka manta gabaɗaya. Tare da kawai minti 4 na motsa jiki a rana, yayi alkawari kunna metabolism don rasa nauyi da abin da ya fi kyan gani, rasa kitse na gida.
Wani ɗan gajeren shiri ne, tare da teburi masu araha da sauƙi don aiwatarwa. Bugu da ƙari, sun dace da kowane nau'in mutane, ko kuna da kiba, ba ku taɓa motsa jiki ba ko kuma ba tare da la'akari da shekaru ba. Duk wannan yana sanya hanyar Sakuma a cikin ɗayan mafi kyawun zaɓuɓɓuka don rasa nauyi har abada. Yanzu, bari mu ga abin da wannan kyakkyawar hanya ta ƙunshi.
A cewar mahaliccinsa, hanyar ta kasu zuwa matakai hudu wadanda dole ne a bi su da tsauri. Tare da kowannensu, tsokar da ake mantawa da ita gabaɗaya ana kunna ta kuma hakan yana ƙara ƙona kitse. Waɗannan su ne matakai 4 da za ku bi kowace rana zuwa yi hanyar Sakuma daidai.
- Mikewa tsokoki sosai. Mataki na farko shine yin wasu mikewa motsa jiki don kunna dukkan tsokoki na jiki.
- Yi manyan motsi. Waɗancan tsokoki waɗanda aka shimfiɗa dole ne su yi motsi mai faɗi zuwa ƙara kunnawa da motsa su.
- Yanzu lokaci ya yi da za a yi aiki da ƙarfi. Yana da game da yin atisayen da za a ƙarfafa tsokoki da su. Tare da wannan, kuna samun sassauci kuma ana gyara wasu munanan halaye a matsayi.
- Ayyukan ƙwaƙwalwar ƙwaƙwalwa. Wadannan darussan suna ba da damar tsokoki su "tuna" aikin da aka yi kuma su kasance masu aiki lokacin da ba ku yin motsa jiki.
Wasu motsa jiki don aiwatar da hanyar Sakuma
Waɗannan wasu gwaje-gwaje rubuta don yin da hanyar Sakuma. Ka tuna cewa yana da mahimmanci don bin abincin ƙananan kalori don yin asarar nauyi mai tasiri. Tunda, ko da yake motsa jiki yana daya daga cikin manyan abubuwan da ke haifar da rasa mai. abinci shine ainihin kadari. Yi la'akari da wasu motsa jiki waɗanda za ku iya haɗawa a cikin tsarin horon ku tare da hanyar Sakuma.
- Rage kwandon kugu. Kwance a ƙasa tare da hannayenku a bayan kan ku kuma kafafunku sun lanƙwasa. Lanƙwasa a kugu kuma riƙe don 20 seconds. Na gaba, shigar da ciki kuma ku riƙe damtse yayin da kuke numfashi. Saki iska na daƙiƙa 10, Yi dogon numfashi kuma sake sake shi na daƙiƙa 10. Maimaita gaba dayan hanya a cikin saiti 3.
- Sautin hannuwanku. Ɗauki tawul ɗin wanka da hannu ɗaya, kawo shi zuwa bayan kai. Ɗauki ɗayan ƙarshen tawul ɗin tare da ɗayan hannunka a bayanka. Ja ƙasa da hannun ƙasa. ka rike tsayawar na tsawon dakika 10. Yi motsa jiki a cikin saiti 3 sannan a maimaita tare da ɗayan hannu.
Ga wasu misalan atisayen hanyoyin Sakuma, hanya mai sauƙi kuma mai araha don inganta lafiyar jiki da rage kiba ta hanyar lafiya. Ko da yake ana iya yin su lafiya a gida, ba zai taɓa yin zafi ba don samun taimakon ƙwararru. Ta wannan hanyar, asarar nauyi za ta kasance gabaɗaya abin dogaro, inganci da aminci ga lafiyar ku.