Dauke dumbbells da hannu ɗaya kwance a gefenta

Daga dumbbells da hannu ɗaya kwance a gefenta - dabarun dabarun:

1. Riƙe dumbbell a hannu ɗaya, kwanciya a kaikaice kan benci.
2. Afafu sun durƙusa a gwiwoyi, hannun sa na kyauta ya durƙusa a gwiwar hannu, wanda ke kan goga a kafada (wanda aka nuna). Wannan zai zama matsayin ku na farko.
3. Bayan haka a kan shaƙar, ɗaga hannunka tare da dumbbell sama. Riƙe a saman matsayi na biyu. Yi wannan motsi ba tare da jerks da motsin kwatsam ba.
4. A shaƙar iska a hankali ƙananan dumbbell zuwa matsayin farawa.