- Musungiyar Muscle: Kafadu
- Nau'in motsa jiki: Na asali
- Ƙarin tsokoki: Ƙirji, ƙananan baya, Trapezoids, Triceps, Glutes
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Dumbbells
- Matakan wahala: Matsakaici
Cikakken dumbbell bench press - dabarun fasaha:
- Tsaya madaidaiciya tare da faɗin kafada ƙafafu, dumbbell a kowane hannu.
- Hannun hannu zuwa tarnaƙi. Hannu da jiki ya kamata su kasance dangi da juna a cikin nau'i na harafin "T" Hannun ya kamata su kasance a layi daya zuwa bene kuma a tsaye zuwa ga jiki. Dabino suna fuskantar gaba. Wannan zai zama matsayin ku na farko.
- A kan exhale, tsugunna ƙasa, durƙusa gwiwoyi da kiyaye bayanku madaidaiciya. Ana yin tsugunne har cinyoyin su sun yi daidai da ƙasa. A lokaci guda tare da squat, motsa hannunka gaba a gabansa kamar yadda aka nuna a cikin adadi.
- Na gaba, tashi kuma a lokaci guda yi dilution na hannu-da-hannu zuwa matsayinsa na asali.
atisaye kafadu motsa jiki tare da dumbbells
- Musungiyar Muscle: Kafadu
- Nau'in motsa jiki: Na asali
- Ƙarin tsokoki: Ƙirji, ƙananan baya, Trapezoids, Triceps, Glutes
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Dumbbells
- Matakan wahala: Matsakaici