Ganin hotunan su, yawancin mata sukan kasance da rashin farin ciki da hannayensu da suka cika sosai, musamman ma idan aka matsa su jiki, kuma basu janye ba. Dangane da manufofinka, rage girman ƙarfinka zai taimaka wajen motsa jiki, abinci mai gina jiki mai dacewa ko kuma matakan da za a yi.
Yaya za a rage girman hannun?
Idan ba ka komai ba, kuma hannayenka suna a cikin al'ada - haka ma yana da wani nau'i na muscle muscle mai rauni. Saboda wannan, forearm ya zama mai laushi lokacin da aka ci gaba da jiki, wanda a cikin hotuna ya dubi sosai da rashin daidaituwa. A wannan yanayin, kawai kuna buƙatar yin aikin hannu tare da dumbbells, wanda zamu yi la'akari da kasa.
Idan kana da wasu nauyin nauyin kima, kuma hannayenka ba hanyar kawai ba ne kawai, to, ya kamata ka mayar da hankali akan mai kona, sannan sai ka inganta sautin tsoka. A wannan yanayin, ana bada shawara ka canza zuwa abinci mai kyau don rage yawan kitsoyin mai, sannan ka haɗa kuma motsa jiki.
Yaya za a rage yadda za a rage girman hannun?
A cikin tambayar yadda za a rage adadin kafurai da makamai, ba za a iya kula da abinci mai gina jiki, tun da yake ƙananan ƙonawa ba zai yiwu bane, kuma jiki zai iya tantance abin da kitsen jikin zai ƙonawa farko. Saboda haka, ba tare da cin abinci mai kyau ba, ba kawai ka tilasta jikinka don kaucewa kitsen mai, kuma babu motsa jiki da zai taimaka.
Abincin abinci mai kyau don nauyin hasara zai dace cikin wannan makirci:
- Breakfast - sunadarai + fats + hadaddun carbohydrates (alal misali, Boiled kwai, porridge porridge da spoonful na linseed man, shayi).
- Abincin rana - sunadarai + fats + ƙwayoyin carbohydrates (buckwheat da naman sa da salatin cucumbers da man shanu).
- Abincin abincin - fatsari + fats (shayi tare da cuku).
- Abincin dare - furotin + fiber (alal misali, kifi da kayan lambu).
Cin cikin tsarin wannan makirci, za ku rage yawan kitsen jikinku ta hanyar 0.5 - 1.2 kg kowace mako, kuma zaka iya cin nasara matakan matsalar.
Yaya za a rage yawan hannun a gida?
Idan matsala ita ce ƙuƙwalwar hawaye, ko kuma idan kun rigaya ya kwaba tare da masara mai yawa, yana da kyau a haɗa haɗin don hannun. Zai fi dacewa don amfani da dumbbells na 2 kg kuma maye gurbin su kamar yadda suka zama ma haske a gare ku.
- Duk da yake tsaye, matsa motsi zuwa gaba
Nauyin digiri 30, ƙwanƙwasa ta kunnen doki a gefuna, duwatsu suna kallo, a hannun dumbbells. Yi wasan kwaikwayon da ke motsawa a wani tsayi na tsawon minti daya. - Yayin da yake tsaye, janye hannunka tare da dumbbells sama da kai ka kuma lanƙwasa su a cikin kangi don haka an sanya dumbbell a kanka. Yi gyare-gyare da tsawo na hannayenka a cikin tsauri na tsawon minti daya.
- Kuna, yada hannuwanku tare da dumbbells a tarnaƙi. Yanke ka kuma yada hannunka, dan kadan kayi a gefe, a gabanka a mataki na ido a cikin wani tsayi na minti daya.
Cikakken magungunan gaba daya, zaka iya maimaita shi sau 1-2 tun daga farkon, musamman idan yana da sauki a gare ka.