Ƙaddamar da hannu ɗaya a kan triceps zaune a cikin karkatarwa

Ƙarƙashin hannu ɗaya a kan triceps zaune a cikin gangaren - dabarar motsa jiki:

1. Zauna akan benci a kwance. Ɗauki hannu ɗaya da dumbbell tare da riƙe tsaka tsaki (hannun yana fuskantar ku).
2. Kunna gwiwoyinku kuma ku karkata gaba, lanƙwasa a kugu kamar yadda aka nuna a cikin adadi. Tsaya baya madaidaiciya, kusan daidai da ƙasa. Kai ya daga.
3. Wani ɓangare na hannu daga kafada zuwa gwiwar hannu yana daidaitawa tare da layin ƙwanƙwasa, daidai da ƙasa. Hannu yana lanƙwasa a gwiwar hannu a kusurwar dama ta yadda hannun gaban ya kasance daidai da ƙasa. Wannan zai zama matsayin ku na farko.
4. Tsayawa kafada mara motsi, Gyara triceps don ɗaga nauyi sama, daidaita hannunka. Lokacin aiwatar da wannan motsi ya sha iska. Motsin hannu ne kawai.
5. Bayan ɗan ɗan dakata a kan numfashi, sannu a hankali rage dumbbells, mayar da hannu zuwa wurin farawa.
6. Kammala adadin da ake buƙata na maimaitawa.
7. Canja hannu kuma maimaita motsa jiki.

Bambanci:

1. Hakanan zaka iya yin wannan motsa jiki da hannaye biyu lokaci guda.
2. Maimakon dumbbells, za ka iya amfani da rike da waya igiya ƙananan block. A wannan yanayin, riƙe riƙon rikon spinaround (hannun yana fuskantar sama) ko riko na tsaka tsaki (jiki yana fuskantar dabino). Idan ka yanke shawarar yin amfani da igiya igiya, a cikin wannan yanayin, yi aikin motsa jiki tare da tsaka tsaki.