Dangane da ra'ayin cewa abu mafi mahimmanci don rasa ciki shine gwaje-gwaje da ke aiki da wannan sashin jiki, ma’ana, a bayyane, dole ne ka zabi wadanda suke zuciya da jijiyoyin jini. Na karshen yana tilasta jiki ya ƙone ƙarin ƙarfi. Ta wannan hanyar, da zarar ƙarfin da abinci ya bayar, jiki na iya ɗauke shi kai tsaye daga kitse. Aikin da zai baka damar yin asara ciki sun bambanta: gudu, iyo, keke, rawa.
Tabbatacce da tsari
Don haka gwaje-gwaje zuciya suna da tasiri, ma'ana, suna ƙona kitse, tsawon lokacin aikin motsa jiki zai zama aƙalla rabin sa'a. Wannan ya dace da lokacin da ake buƙata don jiki don fara wannan aikin.
Bugu da ƙari, wajibi ne ya zama constante a cikin aikin motsa jiki. Babu amfanin yin gudu wata rana na awa daya da rabi, sannan kuma ba komai sai sati mai zuwa. Zai fi kyau a fara don mafi ƙarancin mintuna 40 sannan kuma a hankali a kara tsawon lokacin aikin.
Abdominals
Baya ga motsa jiki na zuciya da jijiyoyin jini, zaku iya yin atisayen gida, wanda ke aiki kai tsaye a kan ciki. Da ciki Su ne mafi amfani kuma suna da bambance-bambancen karatu da yawa, a kan benci, ƙasa, da sauransu. Ta wannan hanyar, an ƙarfafa yankin don hana cikar ciki bayan an cire shi mai.