Yanzu, lokacin da daukar hoto ya zama babban mania, aikin hannu yana da muhimmancin gaske. Kila ka lura fiye da sau daya yadda za su iya cinye hotunan, saboda suna da faɗi sosai. Saboda gashin cewa tsokoki ba su da kyau, hannun baya riƙe da siffar, kuma, a jikinsa, ba ya da kyau. Don magance matsalar wannan abu ne mai sauƙi: kawai kuna buƙatar fara horo.
Ayyuka mafi kyau don hannaye
Ba asirin cewa mafi kyau duka kuma a lokaci guda kayan aiki mai sauƙi don hannayensu su ne hotunan a kan mashaya. Hakanan ko da banal vises iya rigaya inganta yanayin da tsokoki, kuma idan za ka iya cire kanka sama sau da yawa, ko daga ƙasa - yi la'akari da cewa hannuwanku suna da kyau siffar!
Duk da haka, ba kowa yana da damar yin karatu ba. Wasu suna kunya don fita don motsa jiki a kan titin, kuma babu inda za a kafa gungumen hanya, wasu ba su da cikakken haƙuri don samun sakamakon sakamakon sakamakon horo.
Har ila yau, idan ka yanke shawara, zai zama isa ya yi motsa jiki daya - janye daga ƙasa. Tsayawa a kan gefen gishiri a tsawo na kai, kuma a hankali, ba tare da tsalle ba, tare da hannu guda kawai, jawo kwatarka a kwance mai kwance, ƙuƙule ka. Yi wannan aikin. Sau da yawa kamar yadda zaka iya sau ɗaya kowace rana. Gwada hanyoyi daban-daban - kai tsaye, baya da haɗe. Wannan aikin motsa jiki don hannayensu yana da matukar tasiri kuma yana da amfani ga tsokoki.
Ayyuka masu kyau don hannaye
Yawancin aikace-aikacen jiki don hannayensu an tsara su ne ga maza, yayin da mata suke da hankali ga horar da wasu yankuna. Duk da haka, yawancin su sun dace da mata, musamman ma idan ka zaɓi wadanda aka tsara don triceps (bayan hannunsu). Wannan yanki ne wanda ke tsiro mafi sauri kuma ya zama mara kyau.
Sabili da haka, ƙarfin ƙarfin karfi don hannayensu:
- Farawa tare da gargajiya na gargajiya - kunna wuyan hannu a haɗa da sau 8 a cikin kowane shugabanci, to, - yatsun kafa, kuma bayan haka - haɗin gwiwa na kwakwalwa. A ƙarshe, girgiza hannunka.
- Ƙarshen dumi ya kamata ya zama taushi. Tsaya a kan yatsunku, ɗaga hannayen ku sama da kai da kuma shimfiɗawa yadda ya kamata.
- Zauna a kan kujera, dakatar da hannayenku a wurin zama, kuma ku rage kullun ku. Ku sauka a hankali kuma ku tashi. Wannan aikin ya kamata a yi sannu a hankali kuma a hankali.
- Ɗauki dumbbells , zauna a kan kujera, latsa layi ga jiki. Sannu a hankali a mike hannunka a gefe kuma kada a matsa - kai tsaye da ƙasa. Yi abubuwa 3 na sau 10.
- Ɗauki dumbbell a hannunka, ku zauna a kan kujera, ku yaye ku a kan kujera daga dumbbells a cikin ɓangaren cinya kusa da gwiwa a gefe daya. Gyaɗa kuma yaye da kafa. Yi 3 samfurori na sau 10, sannan kuma maimaita ɗaya don wannan bangaren.
- Ɗauki cikin hadarin da motsa jiki don hannun tare da mashaya. Tsayayye, ƙafafun ƙafafun baya, ƙafafun kafa, jikin da aka haɓaka a tsaye da kafafu, ƙananan baya a cikin kugu, makamai suna rataye kai tsaye - barbell, mashaya ko jiki. Sauke da hankali tare da kafafun kafa, yayyan da gefe, kuma ya rage shi. Yi abubuwa 3 na sau 10.
- Tsaya a kowane hudu, daga wannan matsayi ya daidaita jiki daga wuyansa zuwa gwiwoyi. Yi tura-ups daga gwiwoyi na 3 hanyoyi sau 10.
- A ƙarshe, kana buƙatar shimfiɗawa don hannayensu: Hannun dama na durƙusa a gefen hannu kuma ya tashi, hagu ya ja shi ta hannun kafa zuwa kai. Sa'an nan kuma ka mike hannun dama, ka dauke shi zuwa hagu a gabanka, latsa shi zuwa jikinka tare da hannun hagu. Yi maimaita don na biyu.
Amfani da irin wannan hadaddun a kai a kai, zaka iya samun nasarar inganta hannunka. Yanzu za su duba sirri da kuma dace kuma ba zai gangara your hotuna!