A madadin ɗaga dumbbells don biceps
  • Musungiyar Muscle: Biceps
  • Nau'in motsa jiki: Kadaici
  • Musclesarin tsokoki: forearms
  • Nau'in motsa jiki: Powerarfi
  • Kayan aiki: Dumbbells
  • Matakan wahala: Mafari
Madadin biceps dumbbell dagawa Madadin biceps dumbbell dagawa
Madadin biceps dumbbell dagawa Madadin biceps dumbbell dagawa

Atelyaukar dumbbells don biceps - ƙwarewar fasaha:

  1. 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.
  2. 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.
  3. 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.
  4. Maimaita motsi tare da hannun hagu. Movementsungiyoyin biyu suna maimaitawa ɗaya.
  5. Kammala adadin da ake buƙata na maimaitawa.

Bambanci:

  1. 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.
  2. 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

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