Tsayawa tare da hannaye biyu akan triceps zaune a cikin karkatarwa

Ƙarfafa hannaye biyu a kan triceps zaune a cikin gangaren - dabarar motsa jiki:

1. Zauna akan benci a kwance. Ɗauki dumbbells tare da tsaka tsaki (hannun da ke 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. Hannun da aka lanƙwasa a gwiwar hannu a kusurwar dama ta yadda hannayen gaba su kasance daidai da ƙasa. Wannan zai zama matsayin ku na farko.
4. Tsayawa kafadu, ƙarfafa triceps don ɗaga nauyi sama, daidaita hannaye. 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 hannaye zuwa matsayi na farawa.
6. Kammala adadin da ake buƙata na maimaitawa.

Bambance-bambance: Hakanan zaka iya yin aikin motsa jiki, yin ƙarin kari tare da kowane hannu.