Ayyukan hannu a gida

Mutane da yawa sun lura cewa a lokacin hannayen slimming har yanzu suna da mummunar da fata na saggy. Abinda ya faru shi ne cewa wannan sashi na jiki yana buƙatar nau'in kaya, don haka yana da muhimmanci a yi sauti na bada ga hannun ga mata. Mutane da yawa suna tunanin cewa irin wannan gwagwarmaya za su sa namiji na sama, amma wannan ba haka bane, saboda kana buƙatar yin shi da nauyin nauyi da kuma amfani da kayan abinci mai gina jiki. Ayyukan gabatarwa zasu taimaka wajen rage yawan adadin cututtuka da ƙarfafa ƙarfin muscle. Godiya ga horarwa, zaka iya samun jiki mai dacewa a sakamakon.

Ayyuka masu kyau don hannaye a gida

Akwai darussan da aka yi tare da nauyin kansu, misali, tura-ups, kuma don horarwa mai mahimmanci yana da amfani ta yin amfani da ƙari - dumbbells. Idan babu irin wannan kaya a gida, to, ku yi amfani da kwalabe filastik da aka cika da ruwa ko yashi. Yi shi sau 2-3 a mako, yana maimaita gwaje-gwajen a cikin hanyoyi 2-3, yin abubuwa 12-15. Zaka iya ƙirƙirar ƙananan hadaddun ko hada da aikace-aikace don hannunka a cikin aikinka na musamman. Kuna buƙatar farawa tare da dumi don dumi jikin ku kuma ƙara haɓaka da babban hadaddun. A wannan yanayin, zaka iya tunawa da aikin daga shirin makaranta, alal misali, juyawa na daban, "Mill", tsalle tare da mahaukaci, da dai sauransu. Duration of the warm-up - 10-15 minutes. Don kammala horo shi ne tsawo.

Ayyuka mafi kyau ga hannun:

1. Kashe-ups daga bango . Idan da wuya a yi aikin daga bene, to, wannan zaɓi ya dace. Pushups bayar da kaya a kan makamai, kirji da kafadu. IP - tsaya a kusa da bango, daga bisani. Dakata a ciki tare da hannuwanku, rike da gefenku kusa da akwati. Ayyukan - yayatawa, fara tanƙwara hannayenka a gefuna, jagorancin jikin zuwa ga bango. Kuna, komawa zuwa FE. Yana da mahimmanci don ajiye adadinku a duk lokacin.
2. Hanyar namo . Wannan aikin don hannayensu shine manufa don gida, tun da yake ana bukatar dumbbells ne kawai. Don samun amfani guda biyu, muna bayar da shawarar tsayar da ƙafafunku, wannan zai haifar da tashin hankali. IP - zauna a baya, tanƙwasa ƙafafunka don samun kuskuren dama. Ka riƙe hannayenka a kan kirji, sannan kuma ka rabu da su zuwa tarnaƙi, yayin da ya kamata a danne su a gefe. Idan ba a taɓa fatar kasa ba, to, ba zai yiwu ba ka ci gaba da damuwa. Bayan haka, yi haɗuwa ta hanyar dawowa IP.
3. Kwankwatar da aka yi wa chin . Wannan aikin motsa jiki ne na hannu, ko don triceps. IP - tsaya, rike dumbbells a hannunka. Ayyukan - cire dumbbells ga chin, yana nuna alamomin ku. Yana da muhimmanci a dauke da kafadun da kafaɗa, yayin da dabino ya kasance a kasa.
4. Nada tura-ups . Wannan aikin na hannu a gida za a iya yi daga bene, kuma, ta hanyar mayar da hankali kan tayi, misali, zaka iya amfani da kujera. IP - zauna a ƙasa, ɗauki hannayenka baya, yana nuna yatsunsu zuwa jiki. Ɗauki lamarin kuma ajiye hannayenka madaidaiciya. Ɗawainiya - tanƙwara hannunka, rage saukar da buttocks, amma kada su taɓa kasa. Bayan haka, koma zuwa IP.
5. Tsaro na makamai da dumbbells . Wannan aikin yana ba da kyauta mai kyau a kan triceps . IP - tsayawa, rike da dumbbell sama da kai. Hannun ya kamata a danne kadan a gefe. Ɗawainiya - yi gyare-gyare da tsawo a gefe, amma dole ne su kasance tsattsauran ra'ayi, wato, kada ku matsa a wurare daban-daban. Lokaci a lokacin aikin duka ya kamata a cikin matsayi wanda ya dace da ƙasa.

A ƙarshe, ina so in faɗi cewa yana da muhimmanci a hada motsa jiki na yau da kullum tare da abinci mai kyau, in ba haka ba ba za ku yi tsammanin kyakkyawan sakamako ba.