Sida Loo Codeeyo Flabby Arms

Qanacsan

• Dib u eegis loogu talagalay

S: Sideen u codayn karaa gacmahayga jilicsan anigoo aan yeelan muruqyo culus?

J: Marka hore, ha ka welwelin helitaanka gacmo waaweyn. "Dumarku ma haystaan ​​testosterone ku filan oo ay ku dhistaan ​​murqo badan," ayay tiri Keli Roberts, oo ah afhayeenka Golaha Jimicsiga Mareykanka iyo maareeyaha jirdhiska kooxda ee Equinox Fitness Clubs ee Pasadena, Calif. "Runtii aad bay ugu adag tahay haweenka weynaada. "

Ka takhalusida calaacasha gacanta waa hab laba qaybood ah: Waxaad u baahan tahay inaad yareyso dufanka ku dul fadhiya muruqyadaada adigoo gubaya kalooriyo ka badan intaad cuntid. "Baari cuntadaada oo hubi inaad abuurayso yaraanta kalooriga," Roberts ayaa yidhi. (Si aad u ogaato caawimo aad ku ogaato inta kalori ee ay tahay inaad isticmaasho maalin, booqo caloriecontrol.org.) Isla mar ahaantaana, waxaad u baahan tahay inaad muruqa ka hoos mariso baruurta. "Istaraatiijiyadda ugu fiican ayaa ah inaad ka shaqayso muruqyada gacantaada dhinacyo kala duwan," ayuu yiri Roberts. Tusaale ahaan, triceps-kaaga (muruqyada gacanta sare ee dambe), samee qaar ka mid ah laylisyada asaasiga ah sida hoos-u-riixidda triceps-ka, dib-u-ceshiga iyo riixitaanka dusha sare. Kuwani waxay hubin doonaan in mid kasta oo ka mid ah saddexda madax ee muruqa triceps uu helo xuquuqdiisa habboon. Waxaad ku baran kartaa jimicsiyo kala duwan oo triceps iyo leyliyo fiidyowyo ah, buugaag ama mareegaha ama tababaraha qolka jimicsiga. Shape.com waxaad ka heli doontaa dhaqdhaqaaqyada aasaasiga ah ee gacmahaaga sare, iyo buuggeena Si Sax ah u Samee: 75-ta Layli ee ugu Fiican ee Jir-dhisista ee Haweenka waxaa ka mid ah toddoba jimicsi oo gacanta ah ($ 20; si aad u dalbato, booqo Shapeboutique.com ama wac 877-742-7337).

Tababar kasta oo xoog leh oo aad doorato, hubso inaad isticmaasho miisaan culus oo ku filan oo muruqyadaadu daalan yihiin siddeed illaa 12 ku celcelin. “Qaadista culeysyada aadka u fudud waa waqti lumis,” ayuu yiri Roberts. "Kor u qaad culeys kugu filan si marka dhammaadka set kasta, aadan sameyn karin hal mar oo kale." Samee saddex qaybood sideed ilaa 12 ku celcelin, wadar ahaan.

Dib u eegis loogu talagalay