Atisaye 10 Don Rage Kitsen Hannu

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Lokacin da muke motsa jiki, galibi muna mai da hankali ne akan ciki, ƙafafu da kuma saman jiki. Ba safai muke duban hannayen da suka dan yi nauyi fiye da yadda ake tsammani ba. Musamman game da mata, adadin mai yana mai da hankali sosai akan makamai. Don haka, kuna buƙatar mayar da hankali kan hannayenku kuma yayin aikin motsa jiki. Akwai takamaiman motsa jiki don rage kitse daga hannaye.

Wani lokaci, koda bayan kayi wani motsa jiki mai wahala, kun kasa cimma wadancan hannaye masu juzu'i da sumul. Abubuwan da aka saka a cikin hannaye na iya sa ya zama mai nauyi da maraƙi. Don haka, akwai waysan hanyoyi da zaku iya sautin hannayenku ku kawo su cikin sifa mai kyau.

Don kauce wa makamai masu nauyi da ƙarfi, dole ne ku mai da hankali kan wurin da motsa jiki don ƙona kayan mai a cikin hannayen. Za a iya rage kitsen hannu kawai ta hanyar haɗuwa da motsa jiki da kuma cin abincin da ya dace. Haɗin haɗin zuciya da horo na juriya ya dace don rage ƙimar hannu. Don haka ga wasu daga cikin mafi kyawun motsa jiki don gwadawa lokacin da kuke son rage kitse da sautinsu.

Motsa jiki 10 Don Rage Fatarfin hannu:

Tura Ups

Wannan ɗayan mafi kyawun motsa jiki ne wanda ba kawai yana mai da hankali akan hannayenku ba, har ma akan babba. Kusa rikon turawa zaiyi aiki a kafadu, hannaye da kirji.

Triceps Dips

Motsa hannu ne mai matukar tasiri wanda yake sautin bayan hannayenku. Sanya kujera a baya ka durƙusa (kusurwa 90 a gwiwar gwiwar ka) jingina hannayenka kusa da kujerar don tallafi. Lokacin da kuka durƙusa a ƙasa ƙafafun za su miƙe. Ja sama da kasa kamar turawa. Wannan aikin zaiyi aiki a kan jijiyoyin hannu wadanda zasu mike saboda ja.

Triceps Latsa

Tsaya madaidaiciya ka riƙe dumbbells a hannu biyu. Yanzu ɗaga hannayen hannu kusan lbs 3 zuwa 5 a saman kanka sannan kuma lanƙwasa su baya don ya ƙare a bayan kai. Sannu a hankali dawo matsayin da ya saba bayan sakan 10 kuma maimaita shi sau 10.

Biceps Curls

Wannan aikin hannu yana kona tarin kitse kuma yana tsara su yadda ya kamata. Kana bukatar tsayawa kai tsaye ka riƙe dumbbells a tafin hannu. Tanƙwara su har gwiwar hannu, riƙe shi sannan shakatawa. Maimaita.

Diagonal ya haɓaka

Hatta kafadunku suna taimakawa sautin jikin sama da tsara su. Don siriri da hannuwa masu nauyi, haka kuma kuna buƙatar aiki akan kirji da kafaɗu. Gwada wannan aikin don rage kitse hannu da kafaɗa.

Triceps Kickback

Wannan atisayen hannu yana aiki ne a kan ɗakunan ajiya na kitse waɗanda suka taru a bayan makamai. Durƙusa gaba ka huta hannunka na hagu a kan kujera. Riƙe dumbbell a hannun dama ka ɗaga ta a kusurwa 90 a gwiwar hannu. Ja dumbbells baya da ƙasa.

Dumbbell Ya lanƙwasa Sama da Flys

Wannan darasi yana sautunanku, kafadu da baya. Tsaya madaidaiciya ko kwance a kan ƙwallon motsa jiki, kuma shimfiɗa ƙafafunku a faɗin kafada. Sunkuyar da kai don yin ƙarfin jikinka kusan a layi ɗaya da bene. Riƙe dumbbells a kowane hannu kuma yada su ko'ina kamar kuna tashi sama.

Motsa Plank

Motsa jiki ne mai sauki wanda yake sautin makamai da rage kitse daga yankin. Shiga cikin yanayin katako da motsa hannayenka tare da jiki gaba daya bayan daya.

Madaidaiciya jere

Wannan atisayen hannu yana aiki a saman baya, kafadu da biceps. Tsaya kai tsaye ka daidaita nauyin jikinka a ƙafa kadan kaɗan. Yanzu riƙe dumbbells a kowane hannu kuma kawo su har matakin kafada. Kasa ka sake maimaitawa.

Kirjin Danna Kan Ball

Wannan atisayen hannu yana mai da hankali akan triceps, kafadu, kirji, tsokoki, glute da ƙafafu. Kwanta akan ƙwallan tare da idanu suna kallon bango kuma ƙafafunku a ƙasa suna tallafawa ƙananan jikinku. A wannan yanayin gada, lanƙwasa gwiwar hannuwanku, kawo nauyin zuwa kirjinku. Ja shi kai tsaye kuma ka shakata. Maimaita.

Naku Na Gobe

Don Sani

Aiko Min Da Imel Nuna A Shafin