Tsawaita dumbbell spinaround riko

Extension dumbbell spinaround grip - dabara motsa jiki:

1. Kwanta a kan benci na kwance, rike da dumbbell a hannu. Hannu kai tsaye sama da madaidaici zuwa ga gangar jikin. Don wannan darasi, yi amfani da rikon spinaroonie: dabino yana fuskantar fuska.
2. Ana sanya hannu na biyu akan biceps na hannun aiki don tallafi, kamar yadda aka nuna a cikin adadi.
3. Akan inhale sannu a hankali sauke dumbbell ƙasa.
4. A kan exhale, damuwa da triceps, kawo dumbbell zuwa matsayinsa na asali, daidaita hannu.
5. Cika adadin da ake buƙata na maimaitawa kuma daidaita hannu.

Lura: bayan motsa jiki, kada ku sauke dumbbell a ƙasa, saboda wannan zai iya haifar da rauni ga wuyan hannu.

Kunna gwiwoyinku, faɗaɗa wuyan hannu, sanya dumbbell akan cinya na sama. A lokaci guda, ɗaga jikinka na sama daga benci, yana taimakon kansa don bugun ƙafafu. Sanya dumbbell a kasa kusa da shi.