lankwasawa na hannaye a biceps a kan ƙananan toshe tare da igiya

Lankwasawa hannuwa a kan biceps a kan ƙananan shinge tare da igiya - motsa jiki:

1. Haɗa igiya zuwa ƙananan toshe igiya. Zama na'urar kwaikwayo ta fuska-da-ido a tazarar kusan cm 30.
2. Ɗauki hannu tare da riko tsaka-tsaki (hannun hannu a ciki), miƙe tsaye, kiyaye yanayin yanayi da kiyaye babban jikin ku.
3. Hannun gwiwar hannu kusa da jiki kuma ba sa motsawa cikin gabaɗayan motsa jiki. Tukwici: kawai gaɓoɓin hannu na aiki, ɓangaren hannu daga kafada zuwa gwiwar hannu ya kasance a tsaye. Wannan zai zama matsayin ku na farko.
4. A kan exhale, damuwa da biceps, yi lanƙwasawa na hannaye har sai hannayen gaba sun taɓa biceps. Tukwici: tabbatar da cewa gwiwar hannu da na sama sun kasance a tsaye.
5. Dakata na ɗan lokaci, yana takura tsokoki. Akan shakar a hankali runtse hannaye zuwa matsayi na farawa.
6. Kammala adadin da ake buƙata na maimaitawa.

Bambance-bambance: Kuna iya yin wannan motsa jiki ta amfani da dumbbells.