Faransa latsa zaune

Zaunen jarida na Faransa - motsa jiki na fasaha:

1. Zauna akan benci a kwance tare da na baya. Ɗauki dumbbell da hannaye biyu, riƙe dumbbell a tsayin hannu sama da kai. Alamomi: idan nauyin yana da girma, yana da kyau a dauki taimakon abokin tarayya. Riƙe dumbbell kamar yadda aka nuna a cikin adadi: diski yana cikin dabino, manyan yatsan hannu akan hannu. Tafin yana fuskantar sama. Wannan zai zama matsayin ku na farko.
2. Wani sashi na hannu daga kafada zuwa gwiwar hannu kusa da kai, daidai gwargwado zuwa kasa. A kan shakar, rage dumbbell baya a bayan kan ku a cikin yanayin da'ira. Ci gaba har sai hannun gaba ya taɓa bicep. Alamomi: kafadu da gwiwar hannu sun kasance a tsaye, motsi shine kawai hannun gaba.
3. A kan exhale, damuwa triceps, ɗaga hannunka, mayar da dumbbell zuwa matsayinsa na asali.
4. Kammala adadin da ake buƙata na maimaitawa.

Bambanci:

1. Kuna iya yin wannan motsa jiki a tsaye, amma a wannan yanayin, nauyin da ke kan baya zai fi yawa.
2. Maimakon dumbbells zaka iya amfani da ma'auni ko EZ-bar. A wannan yanayin, riƙe sandar bronirovanii riko ( dabino suna fuskantar gaba).
3. Maimakon dumbbells za ka iya amfani da igiya kasa block tare da igiya, al'ada ko EZ-handle.

Bidiyo motsa jiki: