Horar da Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙar Ƙarfin Ƙarfin Ƙar Ƙar Ƙarfin Ƙar Abin da Yake Canja Siffar

Tsarin hannu na musamman: zaman biyu a mako, daidai sets, maimaitawa da kaya, kullum gina jiki manufa, da kuma gwiwar hannu ko kafada alamun cewa nufin ganin likita.

Hannunsu ƙananan ƙwayoyin tsoka ne, amma su ne abu na farko da kuke gani a cikin T-shirt, wanda shine dalilin da ya sa akwai rikice-rikice da yawa a kusa da su. Ba ka bukatar ka riƙa yin horo a kowace rana ko kuma ka riƙa yin nazari na awa ɗaya kafin ka ga bambanci. Kana bukatar ka yi wasanni biyu a mako, ka yi wasanni biyar ko shida, kuma ka yi haƙuri na makonni takwas zuwa 12.

Abin da ƙarfafa hannu yake nufi da gaske

Siffar hannunka ta sama ta zo ne daga abubuwa biyu: yawan tsoka da yake ciki da kuma yawan kitse da ke zaune a kanta. Horarwa tana kula da na farko, abinci yana kula da na biyu. Rage wuri ba ya wanzu, saboda haka 200 curls a rana ba zai cire kitse daga wannan takamaiman hannu ba. Ana fitar da kitse daga jiki a daidai lokacin da ka ci.

Kuma babu wani raba motsa jiki na motsa jiki Wannan ya bambanta da motsa jiki na ƙarfin jiki. Irin wannan motsa jiki, irin wannan dumbbells. Bambanci yana cikin kicin, ba ƙidayar wakilai ba.

Kwararrun uku suna yin aikin.

Ƙarƙashin ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙ shi ne baya na sama da hannu kuma yana da kusan kashi biyu cikin uku na kewayensa. Idan yanki mafi taushi a ƙarƙashin hannunka ne yake damunka, triceps ne ke samun mafi yawan saiti.
Ƙungiyoyin ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwarwararrun ƙwararrun ƙwarwarwarwarwarwar ƙwar ƙwar ƙwarwarwar ƙwar ƙwarwar ƙwar ƙwar ƙwarƙwar ƙwar ƙwarƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar shi ne gaba, lankwasa gwiwar hannu da juya dabino. Yana sa ka yi girma sa'ad da ka tanƙwara, amma ya fi ƙarami fiye da yadda mutane da yawa suke zato.
Ƙarƙashin gefen deltoid shi ne gefen kafada. Ƙaddamar da shi yana ƙuntata ƙashin ƙugu kuma yana ba da siffar hannu, saboda haka tsallake kafadu kuskure ne na yau da kullum.

Saitin, maimaitawa da kuma nawa nauyi

Masu gabatarwa: Daga 8 zuwa 15 a kowane saiti. Ya kamata maimaitawa ta ƙarshe ta kasance mai wuya, kuma ka daina tare da kusan 2 sake dawowa a cikin tanki.
Ƙarar: 6 zuwa 10 aiki sets da tsoka da mako a matsayin mafari, 12 zuwa 16 bayan game da watanni uku.
Ka huta: 60 zuwa 90 seconds tsakanin saiti don makamai da kafadu.
Saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin sa Saukewa na biyu, ɗan gajeren lokaci a kasa, 1 na biyu na ɗagawa. Babu wani juyin kafa.
Ƙaddamarwa: Kimanin 4 zuwa 8 kg a kowace hannu don curls, 2 zuwa 5 kg don tayar da gefen, 5 zuwa 10 kg don latsawa. Idan za ka iya buga maimaita 20 ba tare da gwagwarmaya ba, da dumbbell yana da sauƙi don gina wani abu.

Shirin mako-mako

Za a yi zaman biyu na minti 25 zuwa 30, a tsakanin su akwai kwanaki biyu. Warming har tsawon minti 5: da'irar kafadu, 15 bango push-ups, da kuma daya haske sa na farko motsa jiki.

Taron A

Ƙarƙashin ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙ ƙ ƙ ƙirar ƙirar ƙ ƙirar ƙ ƙ ƙ ƙ ƙ ƙ ƙirar ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ
Ƙarƙashin ƙuƙwalwar ƙuƙwalwa, 3 sets na 8 zuwa 12
Ƙaddamar da triceps na sama, 3 sets na 10 zuwa 12
Ƙarƙashin ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwal
Ƙara gefe, 3 sets na 12 zuwa 15

Taron B

Ƙarƙashin layi ko band ja, 3 sets na 8 zuwa 12
Rashin kwanciya tare da gwiwoyi masu lankwasawa, saiti 3 na 8 zuwa 12
Ƙarƙashin ƙwanƙwasa, 3 sets na 10 zuwa 12
Ƙarƙashin ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar
Allon, saiti uku na 30 zuwa 45 seconds

Ci gaba

Yi amfani da ci gaba biyu. Da zarar ka kai saman zangon maimaitawa a duka uku, ƙara 1 zuwa 2 kg a zaman na gaba kuma ka sake komawa kasan zangon. Idan mutum yana yin motsa jiki sau ɗaya a mako biyu zuwa huɗu, hakan zai taimaka masa.

Idan kana ɗaga nauyin da ka ɗaga watanni biyu da suka shige, hannunka zai kasance kamar yadda yake watanni biyu da suka shige.

Sunadarai da adadin kuzari a adadi

Ka yi ƙoƙarin samun furotin gram 1.6 zuwa 2.2 a kowace kilogram na nauyin jiki a kowace rana. Ga mace mai nauyin kilo 65 da ke da nauyin 105 zuwa 145 grams, mafi sauki shine a buga a cikin abinci hudu na 25 zuwa 35 grams kowane. A aikace: 150 g na kaza kusan 32 g ne, kwai uku kusan 18 g, 200 g na yogurt na Girka kusan 20 g.

Idan kana shanye kitse, rage yawan adadin kuzari daga 300 zuwa 500 a kowace rana ya isa, kuma yawan adadin kuzari da za ka iya sha'awa shi ne kashi 0.3 zuwa 0.7 cikin ɗari na nauyin jikinka a mako. Idan ya yi tsanani sosai, zai sa tsokoki su yi sanyi kuma hannunsa zai yi ƙarami maimakon ya yi ƙarfi.

Tsoron samun mai girma ba a saka shi a wurin da ya dace ba. Mata suna da testosterone da yawa, kuma mai farawa mai amfani da kwayoyi yana samun kimanin 0.5 zuwa 1 kg na nauyin nauyi a cikin watanni shida na farko, yadawa a ko'ina cikin jiki.

Yadda za a bi sawun ci gaba

Yanayin sama na hannu, ya kwanta kuma ya lanƙwasa, koyaushe a wuri guda, sau ɗaya a kowane mako 4.
Hotuna a cikin haske guda a lokaci guda na rana, kuma kowane mako 4.
Wani littafi na horo tare da kaya da maimaitawa ga kowane saiti. Wannan ne kawai alamar da za a iya dogara da ita cewa wani abu yana aiki.

Kuskuren da ake yawan yi

Sau goma na biceps curls da kuma zero triceps aiki.
Daya kilo dumbbells ga 30 maimaitawa, a cikin imani da cewa wannan siffofi da tsoka.
Canja shirin kowane mako biyu, don haka ci gaba ba zai faru ba.
Yin hukunci game da sakamakon ta hanyar sikelin maimakon ma'auni da kuma ɗagawa.
Aikin motsa jiki na hannu kwana biyar a mako ba tare da samun sauki ba, wanda yawanci yakan kawo ciwon gwiwar hannu.

Lokacin da za ka je wurin likita

Ciwon gwiwar hannu ko kafada wanda ya wuce makonni 2, ba ya raguwa tare da hutawa, ko farkawa da dare.
Ƙarƙashin ƙuƙwalwa, numbness ko rauni a hannun da yatsunsu.
kumburi, ƙwanƙwasawa ko rashin motsi na gaggawa bayan ɗagawa ɗaya, wanda zai iya nufin rauni na tendon.
Idan an yi maka tiyata a ƙirjinka, an cire ƙwayoyin lymph ko kuma an yi maka ƙwayoyin lymphedema, ka tattauna shirinka da likitanka kafin ka fara.
Ciwon kirji, numfashi ko kuma rashin sani a lokacin aiki yana bukatar a yi bincike da gaggawa, ba jira kawai ba.

Gajerun bayanai

Siffar hannu ta fito ne daga tsoka da rashi na kalori, ba daga motsa jiki na ƙona kitse na gida ba.
Sashi biyu a mako na minti 25 zuwa 30, saiti 6 zuwa 16 a kowane tsoka a mako, maimaitawa 8 zuwa 15.
Triceps da kuma gefen da aka raba sun canza yadda hannu yake gani fiye da biceps.
1.6 zuwa 2.2 g na furotin a kowace kilogram kowace rana, da rashi 300 zuwa 500 kcal idan kuna rasa mai.
Ciwo da ke ci gaba fiye da makonni biyu, ƙwanƙwasawa ko rashin ƙarfi na hannu ya tafi likita, ba a cikin wani saiti ba.