Tsawa dumbbell saboda kai

Extension dumbbell saboda kai - dabara motsa jiki:

1. Dauki dumbbell. Zauna kan benci tare da baya kuma sanya dumbbell akan cinya na sama. Hakanan zaka iya yin wannan motsa jiki a tsaye.
2. Ɗaga dumbbell zuwa matakin kafada, sa'an nan kuma daidaita hannu, ɗaga dumbbell sama da kai. Hannu ya kamata ya kasance kusa da kan ku, daidai da ƙasa. Hannun dayan ya sassauta shi ko sanya bel ko kama kafaffen wuri.
3. Juya wuyan hannu domin tafin yana fuskantar gaba, kuma yatsan yana nuna rufin. Wannan zai zama matsayin ku na farko.
4. Akan shakar sannu a hankali rage dumbbell a bayan kai ba tare da motsa kafada ba. A karshen motsin tsayawa.
5. A kan exhale, komawa zuwa wurin farawa, daidaita hannu a kan kai. Tukwici: lokacin yin motsa jiki hannun gaba kawai yana motsawa, guntun hannu daga kafada zuwa gwiwar hannu ya tsaya cak.
6. Cika adadin da ake buƙata na maimaitawa kuma canza hannu.

Bambance-bambance: maimakon dumbbells zaka iya amfani da na'urar kwaikwayo ta USB.