Bench tare da hannu ɗaya a cikin matsayi mai sauƙi

Latsa hannu ɗaya a cikin matsayi na baya - motsa jiki na fasaha:

1. Kwanta a kasa ko a wurin motsa jiki Mat. Dan karkatar da gwiwowin ku.
2. Nemo taimako daga abokin tarayya wanda ke buƙatar ba ku fretboard. Ɗauki wuya da hannu ɗaya. A farkon motsa jiki, hannu ya mike gaba daya, yadda ake yin benci. Rike wuyan tsaka tsaki (hannu yana fuskantar ciki zuwa ga jiki).
3. Hannu kyauta kwance a kasa.
4. A kan inhale saukar da barbell zuwa ƙasa har sai gwiwar hannu ta taɓa ƙasa.
5. A kan exhale, ɗaga wuyansa, mayar da shi zuwa matsayinsa na asali.
6. Kammala adadin da ake buƙata na maimaitawa.
7. Canja hannu kuma maimaita motsa jiki.

Bambance-bambance: Hakanan zaka iya yin wannan motsa jiki ta amfani da dumbbells. A wannan yanayin akwai babban keɓewar tsokoki na pectoral.

Lura: bayan motsa jiki, kada ku sauke barbell na wuyansa ko dumbbell a kasa, saboda wannan zai iya haifar da rauni a wuyan hannu. Ɗauki nauyin da hannaye biyu kuma a ajiye a gefe.