Tura ma'aunin nauyi da hannu ɗaya

Tura ma'aunin nauyi da hannu ɗaya - motsa jiki na fasaha:

1. Ɗauki nauyi, ɗaga shi a kafada. Matsayin wuyan hannu kamar yadda aka nuna a cikin adadi. Wannan zai zama matsayin ku na farko.
2. Zauna, rike bayanka madaidaiciya.
3. Lokaci guda tsuguna da hannun dama a samana. Squatting yana taimaka muku wajen tura nauyi.
4. Tashi tsaye, rike da kettlebell a tsayin hannu sama da shi.
5. Mayar da hannun zuwa matsayinsa na asali.
6. Maimaita aikin tare da ɗayan hannun.