Dauke dumbbells da hannu daya a cikin shugabanci na

Ɗaga dumbbells da hannu ɗaya a cikin hanyar fasaha na motsa jiki:

1. Zaɓi dumbbell na nauyi mai dacewa gare ku, kuma ɗauka a hannu. Hannun kyauta dole ne ya dogara da wani abu mai tsayayye, don ba da ma'auni na jiki yayin motsa jiki.
2. Tashi tsaye.
3. Tsayar da jiki a mike, fitar da numfashi, a hankali tada dumbbell zuwa gefe. Hannu ya dan lankwasa a gwiwar hannu. Riƙe dumbbell a saman matsayi na 1-2 seconds.
4. Akan inhale sannu a hankali sauke dumbbell ƙasa.
5. Yi motsa jiki da ɗayan hannun ku.

Bidiyo motsa jiki: