Yadda Ake Sautin Hannun Flabby

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Q: Ta yaya zan iya kunna sautin hannuna ba tare da haɓaka tsokar tsokoki ba?

A: Na farko, kada ku damu da samun manyan makamai. "Mata kawai ba su da isasshen testosterone don gina tsoka mai yawa," in ji Keli Roberts, mai magana da yawun Majalisar Amurka kan Motsa Jiki da manajan motsa jiki a Equinox Fitness Clubs a Pasadena, Calif. "A zahiri yana da matukar wahala ga mata girma. "

Yin kawar da ƙyallen hannu wani tsari ne na ɓangarori biyu: Kuna buƙatar rage kitsen da ke zaune akan tsokar ku ta ƙona ƙarin adadin kuzari fiye da yadda kuke ci. "Yi nazarin abincin ku kuma ku tabbata kuna ƙirƙirar ƙarancin caloric," in ji Roberts. (Don taimako gano adadin kalori da yakamata ku cinye a rana, ziyarci caloriecontrol.org.) A lokaci guda, kuna buƙatar kunna tsoka a ƙarƙashin kitsen. Roberts ya ce "Mafi kyawun dabarun shine yin aiki da tsokoki na hannu daga kusurwoyi daban -daban," in ji Roberts. Misali, don triceps (tsokoki na babba na baya), yi wasu motsa jiki na asali kamar danna-sauƙaƙen triceps, ƙwallon ƙafa da matattarar sama. Waɗannan za su tabbatar da cewa kowane ɗaya daga cikin shugabannin uku na tsokar triceps ya sami dacewar sa. Kuna iya koyan darussan triceps da biceps iri -iri a cikin bidiyo, littattafai ko rukunin yanar gizo ko daga mai ba da horo a dakin motsa jiki. A Shape.com zaku sami motsi na asali don manyan hannayenku, da littafin mu Yi daidai: Mafi kyawun motsa jiki 75 na Siffar Jiki ga Mata ya haɗa da motsa jiki guda bakwai ($ 20; don yin oda, ziyarci Shapeboutique.com ko kira 877-742-7337).

Duk ƙarfin motsa jiki da kuka zaɓa, tabbatar da amfani da isasshen nauyi wanda tsokokin ku ke gajiya bayan maimaita takwas zuwa 12. "Weaukar nauyi wanda bai yi haske ba ɓata lokaci ne," in ji Roberts. "Weightauke isasshen nauyi don a ƙarshen kowane saiti, ba za ku iya sake yin ƙarin wakili ba." Yi saiti uku na maimaitawa takwas zuwa 12, duka.

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