Tsokoki a hannayen da ba su ba da kaya ba, bayan dan lokaci ya zama barn, kuma fatalba mai yawa ya sanya wannan sashi na jiki, don sanya shi mai laushi, maras kyau. A wannan yanayin, zaka iya manta game da kayan tufafi. Akwai sauki, amma aikace-aikacen tasiri ga hannun da aka yi a gida ba tare da dumbbells a kowane lokaci ba. Hakika, horo ba tare da ƙarin nauyin ba shi da tasiri sosai, amma tare da yin aiki na yau da kullum zaka iya cimma kyakkyawar sakamako.
Aikace-aikace don hannayenku ba tare da fadin mata ba
Don samun sakamako mai kyau, ana bada shawarar yin aiki a kai a kai kuma yana da kyau don horar da sau uku a mako.
- Tsarin motsi tare da hannayensu . Tsaya tsaye, ajiye kafafunku don haka nisa tsakanin su ba kasa da fadin kafadu ba. Tsaya hannunka zuwa tarnaƙi, ɗaga su har zuwa layi tare da bene. Yi jinkirin motsa jiki. Lura cewa diamita daga cikin kewaye da baƙi ba fiye da mita ɗaya ba. Mutane da yawa suna yin kuskuren rike da numfashin su, don haka la'akari da wannan. Yi aikin don 15-20 seconds.
- Ƙararrawa masu tasowa . Wannan aikin na ainihi don rasa nauyi ba tare da dumbbells yana ba da kaya mai kyau. Yi la'akari da kwance, ajiye dabino a ƙarƙashin kafadunku. Yi tura-ups, rage jiki kamar yadda ya rage, saboda lankwasawa hannayensu a kan alƙalai. A ƙarshen lokaci, gyara matsayi kuma daidaita hanyoyin. Idan yana da wuyar yin motsa jiki akan kafafun kafafu, to sai kuyi gwiwoyi.
- Kashe-ups daga bango . Tsaya a gaban bangon, don haka yana kusa da mataki ɗaya. Ka kafa ƙafafuwanka tare, da kuma amfani da hannayenka zuwa bango, don haka suna cikin matakin kirji akan fadin kafadu. Ƙarƙashin jiki zuwa ga bango, kunnen doki, sabõda haka goshin ya taɓa bango. Komawa zuwa PI kuma sake maimaita abu duka.
- Nada tura-ups . Don wannan darasi, ba tare da dumbbells ba, zauna a ƙasa kuma ka sanya hannayenka a kusa da ƙashin ƙugu don yasa yatsunsu suka nuna. Rada ƙafafu a cikin hanyar da calves suke daidai da ƙasa. Ku sauka ƙasa ta hanyar karkatar da makamai a gefe. Yi sake turawa na iya zama daga dandamali, misali, daga kujera ko benci.
- Rage sama . Wannan aikin na hannu ba tare da dumbbells yana da tasiri ga aiki biceps. Haɗi a kan mashaya, rike shi da riko mai tsayi. Ɗauki kanka har sai kirji ya shafe kan gishiri. Riƙe, to sai ku sannu a hankali. Don ƙaddamar da kaya kuma ba a kunna jikin ba, ana bada shawara don tanƙwasa ƙafafunku kuma ku gicciye su.