Yadda ake zubar da yarinya nono a gida: dokoki, cikakkun bayanai, motsa jiki (hotuna)

Contents

Yadda ake bugun yarinya mai nono: menene mahimmanci a sani
Motsa jiki a kan kirji don 'yan mata a gida
Aiki don kirji a gida don 'yan mata

Tambayar “Yadda ake tsotse yarinya mai nono a gida” shine ɗayan da ake yawan tambaya akan gidan yanar gizon mu. Muna ba ku cikakken amsa ga wannan tambayar, da zaɓi mai kyau na motsa jiki a gida don ƙwayoyin kirji tare da shirin motsa jiki da aka shirya.

Yadda ake bugun yarinya mai nono: menene mahimmanci a sani

Rashin horo ko rashin isassun kayan aiki na sama yana haifar da gaskiyar cewa nonon mace ya rasa ƙarfinsa. Don hana sagging na nono dacewa masana masana bayar da shawarar yau da kullum 'yan mata yin ƙarfi atisaye. Wajibi ne a yi aiki ba kawai a kan ƙwayoyin pectoral ba, amma kuma a kula da tsokoki na baya da jijiyoyin jiki.

Ya kamata a fayyace cewa motsa jiki na ƙarfin kirji ba zai ƙaru a cikin juzu'oi na ɓangaren sama na jiki ba kuma ya sa kirjin ya zama mai faɗi sosai. Dalilin atisayen shine a dawo da daskararren zaren tsoka, da kuma cewa Nonuwan ba su da gajiya da jin jiki.

Horar da keɓaɓɓun abubuwan ƙyan mace

Wani muhimmin mahimmanci na ilimin lissafi ya ta'allaka ne da cewa ƙirin mace ya ƙunshi kitsen mai da mammary gland. Babu cikin tsokoki na kirji, don haka "kumbura" nonon ga yarinya tare da motsa jiki ba zai yiwu ba. Tsokokin kirji suna karkashin Nonuwan - suna raba su da haƙarƙari. A wannan batun, girman nono ya dogara da yawan kitse da nama, ba daga tsoka ba. Wannan shine dalilin da ya sa ba za ku iya amfani da motsa jiki don ƙara girman nono da canza fasalinsa ba. Musclesananan tsokoki da 'yan mata ba su da tasiri a kan sifa da girman Nonuwan.

Kamar yadda kake gani a hoton, wani gagarumin girma na nono ne mai. Dangane da haka, yawan girman kitse na jikinki, haka nan nonuwan naku. Lokacin da ka fara rage kiba, kitse yakan narke a jikin gaba daya (rasa nauyi a gida ba zai yiwu ba), don haka ba sai ga wuraren matsala kawai ba (ciki, hannaye da kafafu), amma a yankin kirji. Sabili da haka, motsa jiki da ke haɓaka ƙimar nauyi, kawai zai hanzarta aiwatar da rage mama. A algorithm shine:

Idan ka kara yawan kitsen jiki Nonuwan ka suna girma.
Idan ka rage yawan kitse a jiki girman nono zai ragu.

Don canza wannan tsari ba shi yiwuwa! Babu horo, man shafawa, nade-nade, da sauran hanyoyin sihiri ba za ku iya tilasta jiki don adana mai a cikin nono lokacin rage nauyi ba. Tabbas, akwai lokacin da koda nauyin da ya wuce kima baya taimakawa cigaban nono. Ko Akasin haka, yarinyar ta rasa nauyi, amma an kiyaye ƙarar nono. Yanayin tasirin glandular jiki da na mai mai tasiri wanda ya dogara da halayen halayen mutum.

Me yasa kuke buƙatar motsa jiki don Nono?

To me yasa muke buƙatar motsa jiki don girlsan matan kirjinku, kuna tambaya? Duk da cewa atisaye na Nono zai taimaka wa mata su kara girman nono, har yanzu ana bukatar su. Wato tsokoki na kirji suna da alhakin matakin zubewa ko daga nono. Developedarin haɓaka tsokoki ƙirƙirar babban firamhakan zai taimaka wajen daga kirji, ta fuskar inganta surar kirjin, rage saurin nonuwan Nono da bayyanar da daddawa. Saboda haka, tsotsa nono a gida abu ne mai yiyuwa, idan da wannan ne muke nufin tsokar kirji, kuma ba ainihin Nonuwan mata ba

A ƙarshe, muna sake jaddada cewa horo ba shi yiwuwa a kara girman kuma a asali canza surar nonon mace, amma zaka iya inganta kamanninta kuma ka kareta daga saurin yin rauni da saurin. Don haka idan kun damu da kyawawan ƙwanku, to motsa jiki don kirji ya zama na yau da kullun. Amma ko da kuwa nau'in horarwa da girma tare da 'yan mata daban ya sha bamban. Menene ya dogara?

Me ke shafar girma da fasalin Nono?

Yawan kitse a jiki. Mafi girman kashin mai a jiki, yafi kirji. Tabbas, akwai lokuta na musamman, amma mafi yawan lokuta, yawan adadin kitsen jiki yana shafar girman nono. Don haka yayin rasa nauyi kuma game da shi rage ƙimar kitse na jiki Nono "ganye".
Hali da siffofin jikin mutum. Wannan shine babban abin da ke shafar girma da sifar nono. Da gaske canza darussan da aka bamu ta ɗabi'a, kusan bazai yiwu ba.
Pregnancy. Hormonal yana canzawa da shirya jiki don tasirin lactation akan faɗaɗa nono da girman nono. Sabili da haka, yayin daukar ciki da shayarwar mace tsutsa yawanci yana da kyau musamman.
Shekaru. Tare da shekaru, fatar jiki ta rasa ruhinta, kayan haɗin da ke goyan bayan Nono, suna kwance ƙarfi. Wadannan abubuwan suna shafar siffar Nono, yadda take faduwa. Wannan tsari yakan fara bayan shekaru 40.
Yin aiki na filastik. Gwanin dasawa sosai yana canza tsattsauran ka kuma yana taimakawa yadda yake samarda kwalliyar nono. Koyaya, zaɓin tiyata don inganta nono bai dace da kowa ba.

Yadda za a rage kugu da cire bangarorin

Abun binciken

Bari mu lura da manyan fannoni na yadda ake yiwa yarinyar nono a gida:

Nono mace ya kunshi yawanci mai, saboda haka tare da raunin kiba, kusan yakan ragu.
Jiki ya rasa nauyi gabaɗaya, ba cikin gida ba, don haka rasa nauyi a wasu yankuna (cinya, ciki)ba tare da ya shafi Nonuwan ba zai yiwu ba.
Siffa da girman nono yawanci ana ƙaddara su ne ta hanyar abubuwan kwayar halitta waɗanda ke shafar hakan ba tare da yin tiyata ba da wuya.
Motsa jiki don tsokoki ba zai taimake ku faɗaɗa Nono ba kuma ya canza fasalinsa da kyau.
Amma atisaye don jijiyoyin pectoral zasu taimaka wajen ɗaga kirji, rage saurin nonuwan Nono da bayyanar rauni.
Firmarfin ƙirjin kuma ya dogara da shekaru, ƙarfin fata da ƙarfi.
Yin famfo nono a gida yana yiwuwa, idan kuna nufin ƙwayoyin kirji.

Motsa jiki a kan kirji don 'yan mata a gida

Muna ba ku zaɓi na mafi tasirin motsa jiki ga nono a gida. Gwada kada ku aiwatar dasu ta hanyar inji, zirga-zirgarku dole ne ya kasance mai inganci da ma'ana. Kada ku yi sauri, kowane maimaitawa yakamata ya ba da matsakaicin iyakar nauyin ku.

Idan kanaso a tsotse nono a gida, burin ka koyaushe ya zama mai inganci, ba yawan maimaitaba ba. Don horar da tsokoki na kirji kuna buƙatar dumbbells.

1. Turawa

Push-UPS suna daya daga cikin motsa jiki masu matukar tasiri ga kirji, wanda lallai yakamata a haɗa shi a cikin tsarin lafiyar ku idan kuna son yin famfo nono a gida. Wannan aikin ba ya buƙatar kayan aiki na musamman, babu nauyi, yana da kyau don ƙarfafa ƙwayoyin kirji, da dukkan ɓangarorin sama a cikin Janar.

Yawancin 'yan mata suna guje wa tura UPS saboda suna da wahalar aiwatarwa ba tare da horo ba. Idan kai ɗan farawa ne, zaka iya yin turawa-UPS daga gwiwoyi: wannan sigar ta fi sauƙin ɗorawa. Fara tare da maimaitawa 4-5, a hankali ƙara lambar su:

Ko da daga gwiwoyi don yin tura-UPS ba ya aiki, to yi kokarin yin tura-UPS daga gwiwoyi, dogaro ba a kasa ba kuma a benci. Mun kuma ba da shawarar karanta labarin game da yadda ake koyon yin UPS. A can za ku ga bambance-bambancen bambance bambancen turawa, idan kuna son rikitar da horonku da yin famfo nono a gida.

2. Dumbbell benci latsa daga kirji

Kwanciya a benci, dandamali ko bene. Ickauki dumbbells, ɗaga hannunka a gabanka domin tafin hannu ya kalli gefe. Tanƙwara hannayenka a gwiwar hannu, kafada da gaban hannu ya kamata su samar da kusurwa dama. Sannan numfashi a ciki, ɗaga dumbbells sama, shaƙa ƙasa. Lura cewa ana buƙatar ɗaukaka nauyi sau biyu fiye da yadda ake bayarwa. Kada kayi motsi kwatsam, don kar a lalata abin juyawa.

Sigar dumbbell benci ya danna daga kirji a ƙasa, idan ba ku da benci:

3. Kiwo dumbbells na kirji

Wannan wani mahimmin motsa jiki ne wanda zai taimaka muku wajen tsotse nono a gida. Tsayawa kan benci, ɗaga hannunka tare da dumbbells madaidaiciya, dabino suna fuskantar juna. A yayin shaƙar iska, saki hannaye ta hannun a ƙasa, shimfiɗa kirji. Kan fitar da numfashi ya daga hannunka sama. Idan kuna da benci na wasanni na gida, zaku iya yin wannan aikin ta hanyar canza kusurwa na son zuciya. Kiran dumbbells na kirji yawanci ana yin sa ne tare da dumbbells mai sauƙin nauyi fiye da buga dumbbell benci daga kirji (aikin da ya gabata).

Zaɓin kiwo na dumbbells don kirji a ƙasa, idan baku da benci:

4. Mai kwalliya

Wannan aikin don kirji ba zai yi aiki don yin ƙasa ba, amma zaka iya matsayin tallafi don amfani da gado ko wasu kayan daki. Auki dumbbell ko ƙwanƙwasa a hannuwanku duka biyu kuma sanya su a kan kanku, kaɗan lankwasawa a gwiwar hannu. A cikin shaƙar iska, ka rage dumbbell baya da bayan kai har sai ka ji an miƙa tsokoki na baya. A kan fitarwa, dawo da makamai tare da dumbbell zuwa wurin farawa.

Godiya ga gifs tashar youtube: Hoton Linda Wooldridge.

Tsarin atisaye a kirji ga girlsan mata

Na farko, bari mu tantance yawan wakilai da za ayi don gina kirji a gida:

8-12 reps, idan kuna son yin aiki akan haɓakar ƙwayar tsoka
14-18 reps, idan kuna son yin aiki akan kitse mai ƙanshi da ɗan sautin tsoka.

Yi kowane motsa jiki a cikin kusancin 3-4 (Tura-UPS ya halatta ayi 1-2). Nauyin dumbbells yana zaɓa gwargwadon ƙarfin su don samun maimaitawar ƙarshe da aka yi a iyakar ƙoƙari. A hankali ƙara nauyi dumbbells. Game da tura-UPS - ƙara yawan maimaitawa da rikitarwa na canje-canje.

Nauyin shawarar dumbbells don masu farawa:

Idan maimaita 8-12, to nauyin dumbbells yakai 3-5 kg.
Idan maimaita 14-18, to nauyin dumbbells ya ninka 2-3 kg.

Shawarar nauyin dumbbells don ɗalibin ci gaba:

Idan maimaita 8-12, to nauyin dumbbells yakai 7-10 kg.
Idan 14-18 sun maimaita, to nauyin dumbbells yakai 5-8 lbs.

Darasi	Haske dumbbells	Dumbbells masu nauyi
Manusus	14-18 maimaita (1-3 kafa)	8-12 maimaitawa (3-4 ya wuce)
Dumbbell benci latsa daga kirji	14-18 maimaita (3-4 ya wuce)	8-12 maimaitawa (3-4 ya wuce)
Kiwo dumbbells don kirji	14-18 maimaita (3-4 ya wuce)	8-12 maimaitawa (3-4 ya wuce)
Pullover	14-18 maimaita (3-4 ya wuce)	8-12 maimaitawa (3-4 ya wuce)

Hakanan zaka iya zaɓar shirin horo, gwargwadon samuwar kaya a cikin gidanka. Idan kana da kawai haske dumbbells, zaɓi shirin horo tare da maimaitawa da yawa. Idan kana da nauyi nauyi kuma akwai tanadi don ƙaruwarsu, sa'annan zaɓi motsa jiki don maimaita 8-12. Don ci gaban tsoka na tsokoki kirji zaɓi na biyu zai fi tasiri.

Me kuma yake da muhimmanci a sani?

1. Kar a yi tunanin cewa 'yan matan da ke motsa jiki don Nono a gida na iya girgiza tsokoki da gaske. Kusan ba zai yiwu ba saboda rashin kwayar testosterone. Bugu da kari, idan kun ci karancin adadin kuzari, babu ɗayan ci gaban tsoka da ba zai iya zama ba. Sabili da haka, zaka iya ƙara nauyin dumbbells a amince, ba tsoron girgiza jikina.

2. Idan bakada benci ko dandamali na mataki, zaka iya yin dumbbell presses na kirji a kasa, akan kwallon kafa ko, misali, don haɗa ɗakuna da yawa tare.

3. Sau nawa ake yin motsa jiki don tsokoki a cikin gida? Don tsotsa breastan mata masu nono a gida, kawai bi ayyukan da aka gabatar 1 lokaci a mako. Idan kuna son ƙarfafa sakamakon, zan iya horarwa sau 2 a mako, amma ku tuna cewa daidaito ma yana da mahimmanci. Wato, dole ne ku yi aiki da dukkan ɓangaren duka baya, hannaye, kafadu, murus murus.

Musclesananan tsokoki: motsa jiki + shirin

4. Idan wata rana ka horar da kungiyoyin tsoka da yawa, ana iya hade ayyukan kirji da motsa jiki tsarguwa. Kuma don farawa mafi kyau tare da tsokoki na kirji. Zabi na biyu, wanda kuma zai kasance ingantacce sosai don horar da tsokoki kirji da tsokoki na baya (tsokoki-antagonists).

Ayyuka don tsokoki na baya ga 'yan mata

5. Ka tuna cewa bayan lokaci, tsokoki sun dace da kayan, don haka kana buƙatar ƙara ƙaruwa a hankali dumbbells motsa jiki don kirji. Yana da kyawawa don samun nau'i-nau'i da yawa na nauyin nauyi daban-daban. Hakanan zaka iya saya a dunƙule dumbbell ya dace daga mahangar tsarin tsara kaya.

6. Me za ayi idan bakada dumbbells? Yana da kyau idan baku da dumbbells da za ku yi a aikace-aikacen gida don kirji. Kuna iya amfani da kwalban filastik na yau da kullun cike da ruwa ko yashi. Ko yin nauyi a kansu.

Aiki don kirji a gida don 'yan mata

Tabbatar ganin zaɓin mu na: Top 10 Bidiyo na motsa jiki don tsokoki na kirji