Labarai

Tare da mutane da yawa yanzu suna aiki a gaban kwamfuta, zama na dogon lokaci na iya haifar da haɓakar cikin hannunka.Flab ɗin hannu ba shi da sauƙi a rasa da zarar ya girma, kuma zai sa jikinka na sama ya fi girma.Don haka gara mu kasance da hannaye masu fata.Shin kun san aikin dumbbell mai riƙe da hannun malam buɗe ido?

Biceps mikewa
Aiki na 1:
Zauna kan stool mai murabba'i, baya madaidaiciya, ƙafafu tare da shimfiɗa a ƙasa, hannaye biyu suna riƙe da dumbbell a ɓangarorin jiki biyu, tafukan suna fuskantar juna, kafaɗun annashuwa.

Aiki na 2:
Lanƙwasa gwiwar hannu, ɗaga dumbbells zuwa gaban kafaɗunku, juya tafin hannunku don fuskantar ƙirjinku, manne hannuwanku na sama a gefenku, riƙe na daƙiƙa 3, kuma ku dawo kan aiki wuri ɗaya.

Girman nauyi ( atisayen hannu na sama na ciki)
Aiki na 1:
Riƙe dumbbell a kowane hannu, bari hannayenku su rataye a gabanku, tafin hannu suna fuskantar juna, ƙafafu da faɗin kafaɗa, gwiwoyi kaɗan sun ɗan lanƙwasa a gaban ku, ciki.

Aiki na 2:
Miƙa hannuwanku a kwance zuwa kowane gefe har sai dumbbells sun kasance tsayin kafada.Rike na tsawon daƙiƙa 3, sannan a hankali dawo da hannunka zuwa matsayi ɗaya.

1. Tsaya tare da yada kafafunku (kimanin 50cm), rike dumbbells a gefen waje na cinyoyin biyu, kiyaye jikin ku kuma duba gaba na 20 seconds.

2. Tsaya tare da shimfiɗa kafafunku (kimanin 50cm), lanƙwasa gwiwar gwiwar ku, riƙe dumbbells a hannun ku kuma ɗaga su zuwa matakin ƙirji.Tsaya jikinka madaidaiciya da idanu a gabanka na daƙiƙa 20.

3, yada kafafun ka, ka tsaya da gwiwoyi kadan kadan (kimanin 50cm), rike dumbbell a hannaye biyu sannan ka daga shi zuwa tsayi daidai da kirjinka, dumbbell yana da kusan 30cm daga kirjinka, aikin yana da 20 seconds.

4, Tsaya tare da buɗe kafafunku (kimanin 50cm), riƙe dumbbells a hannunku, durƙusa gwiwoyinku kuma sanya ƙarshen dumbbells a ƙasa, tare da nisa tsakanin dumbbells biyu da ƙafarku kamar 30cm, motsi yana ɗaukar tsawon lokaci don 20 seconds.

5. Tsaya tare da yada kafafunku (kimanin 50cm), rike da dumbbells a hannayenku, sannan ku ɗaga hannuwanku kuma ku haye su a kan kirjin ku.Tsaya jikinka madaidaiciya kuma idanunka suna kallon gaba na daƙiƙa 20.