Yin hukunci don rasa nauyi, mutane da yawa sun lura cewa fatar jiki tana rataye a kan makamai, kuma suna kallon, mummuna, mummuna. Har ila yau matsala irin wannan yana faruwa a cikin mata da shekaru. Akwai horo na musamman wanda zai ba ka damar ƙarfafa fata ka kuma tsaftace tsokoki.
Menene zan yi idan fata ta rataye hannuna?
Dole ne farawa tare da dumi, wanda yake ƙarfafa tsokoki kuma yana ƙaruwa da horo. Masana sun ce idan ka fara yin gwaje-gwaje ba tare da shiri ba, to, zaka iya fashe nama. Zaka iya yin juyawa na goge, tada kuma tada hannayenka a tarnaƙi, da dai sauransu. Ayyukan kwaikwayo yana cikin hanyoyi 3, yana yin 12-15 sau.
Ayyukan yadda za a cire fatar jiki na rataye:
- Bari mu fara da motsa jiki mafi sauki, amma bai rage tasiri ba. Don aiwatar da shi, dole ne a dauki dumbbells , nauyin ba zai zama fiye da kilo uku ba. Ɗauki dumbbells tare da rumbun baya, nuna hannayen ku sama. Tsaya hannunka a tarnaƙi, ba su dan kadan a gaba. Ayyukan - da sanya hannayen hannu a kan iyakoki, ya wajaba don lanƙwasa su, yana mai da hankali ga dumbbells zuwa kirji.
- A cikin mahimmancin kayan aikin hannu an bada shawarar su hada da wannan darasi, wanda ke nazarin triceps, kuma, saboda haka, an yi wa fata fata. IP - karbi dumbbell, wanda ya kamata yayi nauyi. Sanya dumbbells bayan kai ka kuma tanƙwara su a gefe don su dubi rufi. Ɗawainiya - lanƙwasawa da kwance hannayenka, ajiye garkuwanku wadanda ke kusa da ƙasa. Yana da muhimmanci a ajiye hannayenka a kusa da kai kuma motsa tare da hanya ɗaya.
- Idan kuna da sha'awar yadda za a soke hannayenku don kada fatar jiki ta rataya, to bada shawarar kulawa da sake juye -kashe , yayin da suke aiki da kyau sosai. Don yin motsa jiki, kana buƙatar ɗaukar kujera, ku tsaya a gabansa tare da baya, zauna ku huta a gefen hannunku. Dole ne a durƙusa ƙafafu a gwiwoyi, inda kwana ya kamata ya zama digiri fiye da digiri 90, kuma ya ajiye maballin kusa da kujera. Ɗawainiya - numfashiwa, sannu a hankali ya nutse har sai an kafa kusurwar dama a cikin kangi. Kada ku zauna a kasa. Yayin da kuke exhale, tashi.
- Labarin Faransanci da yake kwance a kan shimfidar wuri mai kyau shine kyakkyawan motsa jiki don hannayensu, saboda kada fata ta rataye. IP - zauna a kan benci da aka kwance, sa ƙafafunku a ƙasa da ɗaukar dumbbells. A gida, zaku iya yin wannan aikin a kasa, kuna durƙusa. Hannun hannu sama sama da riƙe dumbbells sama da kai don haka dabino suna kallon juna. A lokacin aikin motsa jiki, ya kamata a gyara kullun da aiki a kan gyare-gyare / tsawo. Ɗawainiya - lanƙwasa kuma cire hannuwanka, gyara su a saman aya don 'yan mintoci kaɗan.
- Wani motsa jiki, don haka fata ba a rataye shi ba, an yi shi a kan mashaya, kuma wannan janyewa. Don ɗaukar ƙwayoyin trapezius wanda aka karɓa, don ɗaukar kan iyakokiyar hanya ne mai tsayi. Gyara, haɗin ƙwanƙun ƙafa don ya taɓa ɓangaren ɓangaren kirji zuwa ga gishiri. Ya kamata a yi wani abu a baya, amma ya zama madaidaiciya. Dubi kai tsaye. A saman, zauna na dan lokaci kuma rage shi. Zuwa kafafu ba a rataye su ba, ana bada shawara su tanƙwara a gwiwoyi da ƙetare.
Akwai matakai da yawa waɗanda ake buƙatar yin la'akari don haka a lokacin slimming fata bai sag. Zubar da nauyin kima yana da jinkiri, saboda kwatsam asarar nauyi shine jiki mai karfi ga jikin, kuma hakan yana haifar da cewa an rage tsarin samar da collagen da elastin. Ya kamata menu ya zama mai yawa bitamin kuma, idan ya cancanta, za ka iya amfani da hadaddun daban. Yana da muhimmanci a kula da ma'aunin ruwa da sha a kalla 1.5 lita na ruwa kowace rana. Zaka kuma iya amfani da hanyoyin kwaskwarima daban-daban, do wraps, da dai sauransu.