- Musungiyar Muscle: Biceps
- Nau'in motsa jiki: Kadaici
- Musclesarin tsokoki: forearms
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Dumbbells
- Matakan wahala: Mafari
Atelyaukar dumbbells don biceps - ƙwarewar fasaha:
- Kasance kai tsaye. A kowane hannu an kama dumbbell. Hannaye ƙasa, gwiwar hannu an matse kan jiki. Dabino yana fuskantar ciki. Wannan zai zama matsayin ku na farko.
- A kan shaƙar, lanƙwasa hannun dama naka, ɗaga dumbbell. Wani sashi na hannu daga gwiwar hannu zuwa kafaɗa ya kamata ya kasance tsaye. Tukwici: Aiki ne kawai a hannu. Dole ne motsi ya ci gaba har zuwa cikakken raguwar biceps, yayin da hannu tare da dumbbell zai kasance a matakin kafaɗa. Dakata na ɗan lokaci, kuna murƙushe tsokoki.
- A shaƙar iska a hankali ƙananan hannu don farawa wuri. Tukwici: kar a manta da juya wuyan hannu domin dabino shima ya koma matsayin farawa.
- Maimaita motsi tare da hannun hagu. Movementsungiyoyin biyu suna maimaitawa ɗaya.
- Kammala adadin da ake buƙata na maimaitawa.
Bambanci:
- Akwai bambance-bambancen da yawa na wannan aikin. Misali, zaka iya aiwatar dashi yayin zama akan benci, jingina a bayanta. Hakanan zaka iya yin juzu'i a kan biceps da hannu biyu a lokaci guda. Wani zabin don motsa jiki shine canzawa ko lankwasa hannaye a lokaci daya akan biceps, tare da tafin hannu yana fuskantar gaba.
- Hakanan zaka iya fara motsa jiki yayin riƙe dumbbells a hannu, tafin hannu a ciki, yin jujjuyawa, juya wuyan hannu don haka a ƙwanƙolin motsin ɗan yatsan yana sama da babban yatsa kuma tafin yana fuskantar gaba.
Bidiyo motsa jiki:
atisayen motsa jiki don motsa jiki na biceps tare da dumbbells
- Musungiyar Muscle: Biceps
- Nau'in motsa jiki: Kadaici
- Musclesarin tsokoki: forearms
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Dumbbells
- Matakan wahala: Mafari