Maitiro eTone Flabby Arms

Zvemukati

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Mubvunzo: Ndingaite sei kuti nditaure maoko angu anopenga ndisina kukudziridza mhasuru dzakakura?

A: Kutanga kubva, usanetseke nezvekuwana maoko mahombe. "Vakadzi havana testosterone yakakwana yekuvaka tsandanyama dzakawanda," anodaro Keli Roberts, mutauriri weAmerican Council on Exercise uye group group maneja kuEquinox Fitness Clubs muPasadena, Calif. "Zvakanyanya kuomera vakadzi wakura."

Kubvisa ruoko flab chiitiko chechipiri-chikamu: Unofanirwa kudzikisa mafuta anogara pamusoro pemhasuru dzako nekupisa macalorie akawanda kupfuura iwe waunodya. "Ongorora kudya kwako uye uone kuti urikugadzira dhefori," anodaro Roberts. (Kuti ubatsirwe kuziva kuti macalorie mangani aunofanira kudya pazuva, shanyira caloriecontrol.org.) Panguva imwe chete, unofanira kuridza tsandanyama iri pasi pemafuta. "Rakanakisa zano nderekushanda tsandanyama dzako dzeruoko kubva kwakasiyana siyana," anodaro Roberts. Semuenzaniso, kune yako triceps (yekumashure epamusoro-ruoko mhasuru), ita zvimwe zvekutanga zviitwa senge triceps yekutsikirira-pasi, kickbacks uye pamusoro wedhinda. Izvi zvichave nechokwadi chekuti yega yega yemisoro mitatu yetriceps mhasuru inowana yakakodzera kwayo. Iwe unogona kudzidza zvakasiyana-siyana zve triceps uye biceps maekisesaizi mumavhidhiyo, mabhuku kana Webhusaiti kana kubva kune anodzidzisa pajimu. PaShape.com iwe unowana zvekutanga kufamba kwemaoko ako epamusoro, uye bhuku redu Zviite Zvakanaka: Iwo makumi manomwe neshanu Akanakisa-Kuveza Muviri Maekisesaizi evakadzi inosanganisira kumwe kushanda kwemaoko ($20; kuraira, shanyira Shapeboutique.com kana kufonera 877-742-7337).

Chero maekisesaizi esimba raunosarudza, iva nechokwadi chekushandisa zvinorema-zvakakwana izvo mhasuru dzako dzinoneta mushure mekudzokorora kasere kusvika ku12. "Kusimudza masimbi ayo akareruka kutambisa nguva," anodaro Roberts. "Simudza huremu hwakakwana kuitira kuti pakupera kweseti imwe neimwe, iwe haugone kuita imwezve rep." Ita matatu seti masere kusvika gumi nemaviri ekudzokorora, akazara.

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