Kowane mace mafarki na kirji mai ban sha'awa. Yankin ɓarna ya kasance alama ce ta ƙauna, har ma da dalilin shakku da tsoro. Muna tsoron cewa da shekaru ko bayan haihuwar ba zai zama mai kyau ba. Wasu mutane da tsoro sunyi tunani game da filastik, gaba daya ba su sani cewa tare da taimakon kayan aiki mai sauki za ka iya yin ƙirjin ka da kyau.
Akwai hanyoyi masu yawa don sika da tsokoki, amma mafi yawan mata suna jin tsoron aikata su, tun da yake suna tunanin cewa nono zai zama mutum-kamar kuma ya karu cikin girman - wannan kuskure ne!
Zai fi kyau fara farawa kafin ƙirjin ya rasa siffar su. Kuma yana faruwa saboda rashin nauyin tsoka, don haka kana bukatar gina tsoka. Mun zabi abubuwan da sukafi dacewa don ƙuƙwalwar nono, bari mu yi la'akari.
Aiki don tightening pectoral tsokoki
Don wanke tsokoki, kana buƙatar yin motsa jiki kaɗan kafin horo : kafadu ya juya baya, da saki tare da hannunka. Sa'an nan kuma zaka iya fara darussan.
- A cikin matsayi mafi kyau, ɗauka dumbbells a hannunka kuma kai tsaye ka riƙe su a gabanka. Samun numfashi, yada hannayenka ga tarnaƙi, exhalation - matsayin farawa. (Fara tare da kusanci guda 15).
- Turawa. Ƙungiyar hannu ko hannu, ƙafafu ko ƙuƙwalwa suna janyewa baya da safa a cikin bene, ƙarawa a kan kowane tsawon. Jingina alƙashinku, yada su zuwa tarnaƙi. Yawan ciki ba sagge - wannan zai rage yawan hawan. (Daya kusanci - 15 tura-ups).
- Tsaya a kowane hudu tare da hannun hannu a ƙasa. Ku rusa ƙasa, ku rage ƙwanƙarar da ƙuƙwalwa, akwatin kirji kamar bude, kai tsaye. Tsaya a cikin wannan matsayi na minti daya, sa'annan ku koma wurin a kowane hudu. (Maimaita motsa jiki sau 3).
- Tsayayya da bango, danna ta da hannayenka kamar kana son motsa shi. Ka kirji kirjinka aiki, ba dorsal.
- Rashin kwanciyar ciki a kan benci na wasanni, karba dumbbells. Raga hannayenka tsaye kuma sannu a hankali rage su. (Yi motsa jiki sau 20.)
- Tare da taimakon mai caca, a matsayin tsaye, shimfiɗa hannuwanka zuwa ga tarnaƙi, saki da kuma ƙarfafa maƙerin. Gwada zama a cikin matsayi na ɗan gajeren lokaci.
- Hašawa dabino a gaban kirjin kuma latsa wuya na dan lokaci kaɗan.
Tare da taimakon aikace-aikace za ka iya ƙarfafa kirjinka, amma babban abu shine sha'awar. Ba tare da yin aiki na yau da kullum ba za ka sami sakamako.