Contents
Hannun da aka ɗaure su ne batun mafarki ga mutane da yawa. Shin zai yiwu a cimma sakamako mai ban mamaki tare da taimakon abinci da kuma yadda za a zabi motsa jiki don asarar nauyi, mun fada a cikin wannan labarin.
Shin motsa jiki don asarar nauyi na hannu yana taimakawa?
Dukanmu muna mafarkin mafita mai sauƙi ga matsaloli masu rikitarwa, amma gaskiyar tana kama da haka: ba shi yiwuwa a rasa nauyi "a cikin gida", alal misali, a cikin yanki na gaba. Adipose tissue wani nau'in ajiyar man fetur ne wanda aka rarraba a cikin jiki. Dangane da haka, tsarin asarar mai kuma yana shafar jiki duka. Wadannan bayanan an tabbatar da su ta hanyar ka'ida da aiki. Misali, daya daga cikin binciken kasa da kasa ya tabbatar da cewa atisayen da ake yi da nufin ƙona kitse a wani yanki ba sa aiki.
Rage kitsen jiki yana faruwa ba daidai ba kuma ya dogara da nau'in adadi. Bisa ga ka'idar ma'ana, mafi yawan canje-canjen da ake so suna faruwa a ƙarshe, kuma yankunan matsala suna raguwa a girma kawai lokacin da duk sauran sassan jiki sun riga sun rasa nauyi. To ta yaya yarinya za ta rasa nauyi a hannu da kafadu? Akwai girke-girke guda ɗaya don duk lokuta: abinci mai lafiya tare da horarwa mai ƙarfi hade da cardio.
Ta yaya za ku san idan fatarku tana cikin haɗarin hasarar elasticity da wuri? Yi gwajin mu!
Shawarwari na Motsa Hannu
Ayyukan hannu suna ƙarfafa tsokoki, amma suna da ɗan tasiri akan shagunan mai a wannan yanki. Don rage kiba da sauri a cikin hannaye, kafadu da ƙasa, la'akari da daidaita abincin ku. Kwararren zai taimake ka ka zaɓi daidaitaccen abinci.
Manyan tsokoki guda uku suna da alhakin taimako na makamai: biceps (biceps na baya), triceps (na baya triceps) da tsokar deltoid na kafada. Kuskure na yau da kullun yayin horo shine cewa duk motsa jiki sun ƙunshi ɗayan ƙungiyoyin tsoka. Yi ƙoƙarin guje wa irin wannan rashin daidaituwa: haɗa motsa jiki na biceps tare da motsa jiki na triceps. Ta hanyar shigar da dukkanin tsokoki, za ku sami sakamako mai sauri kuma ku rage nauyin a kan gwiwar hannu, rage haɗarin rauni.
Mai horarwa zai taimake ka ƙirƙiri ingantaccen shiri, lamba da ƙarfin horo sun fi dogara akan sigar jiki da halayen mutum. Mafi ƙanƙanta don masu farawa - azuzuwan sau biyu a mako, motsa jiki 2-3 a kowane motsa jiki tare da jimlar 3-4.
Ɗaya daga cikin ƙa'idodin ƙa'idodi na dacewa ya ce: kuna buƙatar hutu na sa'o'i 48 kafin yin aiki tare da rukunin tsoka guda kuma.
Bari hannayenku su huta kuma yayin horo mai ƙarfi, hutu na daƙiƙa 60 tsakanin saiti ya isa.
Yana da muhimmanci a zabi dumbbells ko barbell na daidai nauyi. Don horarwa mai ƙarfi, zaɓi nauyi wanda zai ba ku damar yin kusan 5-6 maimaitawa. Don gina ƙwayar tsoka, dumbbells ko barbell wanda zaka iya yin maimaitawa 8-12 ya dace.
Motsa jiki don asarar nauyi tare da dumbbells
Kuna iya cimma kyakkyawan taimako na hannu ba tare da halartar mai horar da motsa jiki ba. Kuna iya yin shi da kanku a gida, kuna yin motsa jiki akai-akai don ƙulla hannuwanku daga gwiwar hannu zuwa kafada tare da dumbbells. A ƙasa akwai wasu misalai masu tasiri ga mata.
Ta hanyar shigar da duk tsokoki a hannunka, za ku sami sakamako mai sauri kuma ku rage nauyin akan gwiwar ku.
Yi saiti biyu zuwa uku na maimaitawa 10-15 don kowane darasi na gaba. Da zarar maimaita 15 na wani motsa jiki yana da sauƙi a gare ku, matsa zuwa dumbbells masu nauyi.
Juyawa hannu
Ana iya yin daidaitaccen curl biceps yayin tsaye ko zaune a gefen kujera.
Riƙe dumbbell a kowane hannu, rage hannayen ku zuwa ɓangarorin ku.
Yi numfashi, yayin da kuke fitar da numfashi a hankali daga dumbbells zuwa kafadu. Kada ka yi jijjiga, karkata gaba, ko baka bayanka yayin da kake ɗaga dumbbells. Ci gaba da ƙwaƙƙwaran ka da baya madaidaiciya.
Riƙe wannan matsayi na 'yan seconds, sa'an nan kuma rage dumbbells zuwa wurin farawa.
Binciken benci
Kyakkyawan motsa jiki na ƙarfafa jiki na sama wanda ke haɗa tsokoki da yawa a lokaci guda, gami da pecs, triceps, da deltoids (kafadu).
Kwanta a ƙasa ko kan benci tare da shimfiɗa ƙafafu a ƙasa.
Ɗauki dumbbell a kowane hannu, dabino a ƙasa. Lanƙwasa gwiwar gwiwar ku ta yadda tafin hannunku su kasance a kusurwar digiri 90 zuwa ƙasa.
Shaka kuma sanya dumbbells dan fadi fiye da kirjin ku. Wannan shine wurin farawa.
Yayin da kuke fitar da numfashi, ɗaga dumbbells sama tare da gwiwar gwiwar ku dan lankwasa.
A hankali rage dumbbells zuwa wurin farawa.
Tsawa hannun baya
Babban motsa jiki don ƙarfafa triceps.
Tashi, ɗauki dumbbell a kowane hannu, saukar da su zuwa ɓangarorin ku. Tafukan suna fuskantar juna.
Danna hannunka zuwa sassanka kuma dan karkatar da gwiwoyi, karkata gaba.
Yayin da kuke fitar da numfashi, miƙe hannuwanku ta yadda dumbbell ɗin sun ɗan ɗanɗana bayan ku.
Dakata, sannan mayar da hannunka zuwa wurin farawa.
Motsa jiki don asarar nauyi na makamai ba tare da dumbbells ba
Don ƙarfafa tsokoki na hannaye, ba lallai ba ne don amfani da kayan wasanni. Anan akwai motsa jiki guda biyar masu sauƙi waɗanda kowa zai iya yi.
Da'irar hannu
Duk wani motsa jiki don hannaye don asarar nauyi ga mata yana farawa tare da juyawa madauwari.
Tsaye tsaye, mika hannuwanku zuwa sassan a kusurwa 90-digiri.
Juya hannunka gaba, yana kwatanta da'irar.
Yi 10-15 jujjuyawa, sa'an nan kuma matsa a cikin kishiyar shugabanci.
Bayan ɗan gajeren hutu, ƙara saiti biyu.
Ka kiyaye tsokoki na ciki su tona don sauƙaƙa aikin.
Turawa sama
Kyakkyawan tsohuwar turawa hanya ce mai tasiri don ƙarfafa kafadu. Kafin fara motsa jiki, tabbatar da cewa jiki yana cikin matsayi daidai.
Tsaya ƙafafunku tare, yatsun kafa suna nuna ƙasa, hannaye da faɗin kafada. Jiki a layi daya zuwa ƙasa, hips da baya yakamata su samar da madaidaiciyar layi.
Lanƙwasa gwiwar gwiwar ku kuma rage jikin ku, barin tazarar kusan santimita 3 zuwa ƙasa. Yi ƙoƙarin kiyaye ainihin matsayin jiki.
Idan wuya, yi tura-up daga gwiwoyi.
Lokacin turawa sama, gwada bin daidai matsayin jiki.
Yi sau 3 na maimaitawa 10 kowace rana don sakamako mai kyau. Push-ups shine motsa jiki mai matukar tasiri don gina ƙwayar tsoka.
Ja sama
Jan-up yana da amfani musamman don ƙarfafa tsokoki a hannu, ƙirji, kafadu, da gefen baya.
Don yin aikin daidai, sanya hannuwanku akan sandar a fadin kafada.
Ka ɗaga jikinka har sai haƙarka ta kasance a saman sandar.
Rage jikin ku kuma maimaita motsa jiki sau da yawa - gwargwadon yadda za ku iya.
Planck
A cikin yoga, tsayin daka wani bangare ne mai mahimmanci na "Salutation Rana" kuma yana ƙarfafa tsokoki na hannaye daidai.
Tsari yana ƙarfafa tsokoki na hannaye daidai.
Sanya jikinka kamar yadda ake turawa. Rike shi a dakatar da shi a cikin wannan matsayi na tsawon daƙiƙa 30 ko fiye idan dacewa ya ba da izini.
Tabbatar da wuyan hannu kai tsaye a ƙarƙashin kafadu kuma baya ya mike kuma yayi daidai da bene.
Don yin tauri, rage gwiwar gwiwar ku zuwa ƙasa kuma ku haɗa hannuwanku.
Matsayin kare na fuskantar ƙasa
Zai yiwu mafi shahararren yoga motsa jiki. A cikin wannan matsayi, jiki yana yin jujjuyawar V tare da diddige da tafukan hannu zuwa ƙasa. A lokaci guda kuma, kashin baya yana kula da ƙasa, an kwantar da kwatangwalo.
Kamar yadda yake tare da matsayi na plank, za ku iya yin shi da wuya ta hanyar rage hannayen ku zuwa ƙasa da kuma riƙe matsayi.
Ƙarfafa tsokoki na hannu ba tare da amfani da nauyi ba yana ɗaukar lokaci da ƙoƙari. Amma ta hanyar yin waɗannan motsa jiki na hannu sau uku zuwa hudu a mako, tabbas za ku cimma tasirin da ake so.
Slimming Hannu: Nasihu masu Taimako
Yi amfani da samfuran ƙarfafawa don haɓaka sautin fata don hana sagging.
Haɓaka ayyukan motsa jiki tare da hanyoyin kayan aiki don hana sagging fata.
Saurari jikin ku. Idan kun gaji sosai, ku huta ko canza zuwa azuzuwan yoga mai sabuntawa maimakon wani zaman horo na ƙarfi.
Kafin fara kowane motsa jiki, yi ɗan dumi. Motsin madauwari na hannaye, jujjuyawa ko turawa zasu taimaka inganta yanayin jini da dumama tsokoki.
Ma'anar ƙarfafa fatar hannu
Don fata na hannaye, duka samfuran jiki da samfuran hannu na musamman sun dace.
Firming Jiki Milk Garnier "Ultra Elasticity"
Milk-gel an wadatar da shi da phyto-caffeine, wani sashi da aka sani don abubuwan ƙarfafawa. Bugu da ƙari, yana cire ruwa mai yawa daga jiki. A lokaci guda kuma, tsantsa daga ruwan teku yana ƙarfafa haɓakar collagen kuma yana ƙarfafa fata. Har ila yau, kayan aiki yana ɗaukar ayyuka na moisturizer, saturating fata tare da danshi na 24 hours.
Revitalizing maganin hannu, L'Oréal Paris
Samfurin da ke da nau'in kirim-serum wanda ba a saba gani ba yana ciyar da shi daidai kuma yana kare fata daga mummunan tasirin waje. Ya ƙunshi niacinamide don ƙarfafa shingen hydro-lipid na fata, warkar da panthenol da glycerin don yin ruwa da taimakawa riƙe danshi a cikin fata. Kuna iya amfani da samfurin kowane lokaci bayan matsanancin aiki na jiki.
CeraVe Revitalizing Cream Hand
Wannan kirim na yau da kullun yakamata a kiyaye shi a hannu: a cikin jakar kayan kwalliya, aljihun tebur, akan teburin gefen gado. An tsara shi don bushewar fata, ya ƙunshi nau'ikan ceramides guda uku da hyaluronic acid. Yana moisturize, ciyarwa, laushi da ƙarfafa shingen kariya na fata.
Revitalizing cream don bushe fata na hannaye Lipikar Xerand, La Roche-Posay
Wani kyakkyawan samfuri daga nau'in "duk a cikin ɗaya": kare, laushi, mayar da fim din hydrolipidic na fata. Yana da laushi mara kyau kuma yana sha da kyau. Aiwatar da motsin tausa akan fata mai tsabta na hannaye.
Sakamakon taƙaitaccen bayani
Yadda za a cire mai a kan makamai?
Babu motsa jiki ko rage cin abinci ba zai taimaka a cikin gida cire mai daga hannu. Kona mai yana faruwa a ko'ina cikin jiki (duk da rashin daidaito). Zai yiwu a cire kitsen jiki daidai daga hannun kawai a cikin salon, tare da taimakon hanyoyin kwaskwarima na musamman.
Waɗanne darussan zasu taimaka don cimma siraran makamai?
Ayyukan motsa jiki don rage girman hannun suna da tasiri lokacin da aka haɗa su tare da rage cin abinci na asarar nauyi, wanda ƙwararren ya tsara. Yin motsa jiki na jiki zai taimaka ƙarfafa tsokoki na hannaye da inganta sautin fata. Akwai zaɓuɓɓukan motsa jiki da yawa waɗanda za a iya maimaita su a gida, duka tare da ba tare da kayan aiki ba (dumbbells, barbells, expander) ko kayan aikin motsa jiki. Don rage ƙarar, zaku iya gwada kunsa.
Me za a yi don rasa nauyi hannun?
Tare da ƙwararru, zaɓi tsarin abinci mai kyau da jadawalin horo. Yi motsa jiki aƙalla sau biyu a mako. Madadin motsa jiki don ƙungiyoyin tsoka daban-daban na hannaye.