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Shin manyan hannaye na sama suna sa ka ji da kanka? Shin ba ka jin daɗin nuna hannunka mai? Makamai suna ɗayan yankunan da ke cikin jiki wanda kuma ke da kitse mara buƙata wanda mutane da yawa ke wahala da shi. Makamai suna yin kiba lokacin da ka kara nauyi ta cin abinci mai mai dauke da kalori.
Aloe vera mai kyau ga gashi
Mutane yawanci suna samun nauyi a cinyoyi, ciki da kwatangwalo amma yawancinsu suna samun ƙarin kitse a hannu. Idan nau'in jikinku ya kan sanya nauyi a cikin makamai, to za ku sami nauyi a wannan yankin.
Yawan cin sukari da ingantaccen hatsi kamar su gasa burodi, farar biredi da farin taliya na kara kuzari a jiki. Ayyuka masu sauƙi da daidaitaccen abinci wanda ya haɗa da ɓangarorin furotin mara laushi, kayan lambu da hatsi gaba ɗaya yana tallafawa ƙoshin lafiyar jiki da haɓaka tsoka.
Akwai wasu atisayen hannu na sama waɗanda zasu taimaka dawo da ƙarfin ƙarfin tsoka. Don haka, karanta don ƙarin sani game da hanyoyi 10 don rasa kitsen hannu ta sama ta hanyar yin waɗannan ayyukan.
abinci don sheki fata Indiya
1. Bicep Curls
Ofaya daga cikin hanyoyi mafi sauƙi don rasa kitsen hannu na sama shine ta haɗa wasu curls ɗin bicep cikin aikin motsa jiki. Kuna iya ɗaukar dumbbells, wanda zai kawar da kitse hannu mai taurin kai. Hakanan, idan baku son ɗaukar dumbbells, zaku iya zuwa horo na nauyi.
2. Yawan Amintaccen Amintaccen Abincin
Dingara wasu karin furotin a cikin abincinka zai sa hanzarin hannunka saurin. Kintsa furotin yana kara hada tsoka da kashi 25, wanda ke nufin zaka iya gina tsokoki masu karfi da sauri. Fara hada abinci mai gina jiki a cikin abincinku!
3. Yi Tsoma
Kuna son samun makamai marasa ƙarfi? Gwada gwada tsoma gida. Kuna iya yin shi tare da taimakon kujera ko sandar layi ɗaya kuma. Tanƙwara gwiwar hannu yayin yin motsa jiki ba kawai zai taimaka don gina ƙwaƙƙwaran ƙwayoyi ba, amma kuma zai bayyana ƙwanƙolinku na pectoral.
4. Motsa Jikin Lat Pulldown
Gidan da ke zaune yana ɗaya daga cikin mafi kyawun motsa jiki don kunna waɗanda ke saman hannayen. Yin amfani da injin da ke cikin ruhu tare da taimakon hannuwanku zai yi sautin hannayenku kuma wannan aikin zai gina saurin ku da sauri. Hakanan zai ƙarfafa ku kuma sautin kafaɗunku, wanda zai sa hannayenku su yi laushi.
ruwan fure don amfanin fuska
5. Ruwan peapean itacen inabi
Bincike ya ce idan aka ƙara ɗan ɗan itacen inabi a aikinku na yau da kullun zai rage kitse a hannu. Shan rabin kofi na ruwan inabi kafin cin abinci zai taimaka wajen rage nauyi da BMI. Don haka, a kowane sashin jiki akwai karin kitse, kawai ku sha gilashin ruwan inabi.
6. Motsa jiki na Cardio
Aikin Cardio yana daya daga cikin motsa jiki masu tasiri idan yazo batun zubar kitse. Motsa jiki na Cardio zai taimaka muku wajen kawar da kitse mai taurin kai. Don haka, idan kuna son sautin hannayenku da jikin ku na sama, aikin motsa jiki shine mafi kyawun zaɓi.
7. Turawa
Turawa da turawa suna da kyau kwarai da gaske wajen cire kitse mai taurin kai saboda tsokoki da hannaye suna aiki koyaushe don ƙona kitse. Yana ɗaya daga cikin ƙa'idodi na asali amma masu tasiri don ƙarfi da kwalliya. Wannan aikin yana horar da tsokoki a cikin kirjinku, kafadu, triceps da abs.
8. Tricep Latsa
Tricep presses wani muhimmin motsa jiki ne wanda ke taimakawa wajen kawar da taurin kan baya-na-hannu. Wannan darasi zai yi sauti kuma zai ƙarfafa yankin hannu da sauri. Kuna iya yin wannan aikin a wurin zama ko kuma a tsaye.
9. Horon Juriya
Horar da juriya ta ƙunshi ɗaga nauyi da motsa jiki na nauyi. Wannan horon yana da matukar tasiri wajen kawar da saurin kitse mai taurin kai. Horar da juriya ba kawai yana ƙona kitse mai yawa a cikin makamai ba har ma yana sautin jikinku.
10. Farawa da wuri
Fara yinin ka tun da sassafe ta hanyar yin motsa jiki zai sa jikin ka ya zama sabo, saboda ya zama da sauƙi ga jiki ya daidaita da aikin. Don haka, idan kuna son cire kitse mai taurin kai daga makamai, fara aikin motsa jiki da wuri.
amfanin yin burodi soda a fata
Raba wannan labarin!
Idan kuna son karanta wannan labarin, raba shi ga makusantan ku.
Superfoods 10 Don Ci Kafin Motsa Jiki
