Latsa Faransanci tare da ƙararrawa akan benci mai faɗi

Latsa Faransanci tare da barbell akan dabarar benci mai gangara na aiwatar da motsa jiki:

1. Ɗauki maƙarƙashiyar juye-juye (hannayen suna fuskantar ƙasa). Goge dan kunkuntar fiye da fadin kafada.
2. Kwanta a kan benci mai raguwa, wanda bayansa yana a kusurwa tsakanin digiri 45 zuwa 75.
3. Miƙe hannuwanku sama, gwiwar hannu sun juya ciki, sandar saman kansa. Wannan zai zama matsayin ku na farko.
4. Akan shakar sannu a hankali rage ƙwanƙolin baya a bayan kan ku a cikin yanayin yanayin madauwari. Ci gaba har sai hannun gaba ya taɓa bicep. Alamomi: ɓangaren hannu daga kafada zuwa gwiwar hannu a tsaye kuma kusa da kai. Motsin hannu ne kawai.
5. A kan exhale, mayar da sandar zuwa matsayinsa na asali, daidaita hannun.
6. Kammala adadin da ake buƙata na maimaitawa.

Bambance-bambance: za ku iya yin wannan motsa jiki ta amfani da EZ-bar, dumbbells (ta amfani da bronirovannyj ko spinaroonie grip), zaune ko tsaye tare da dumbbells guda biyu, kiyaye tafin hannunku suna fuskantar gangar jikin.