Dagowa da dumbbells a kan lebur benci riko "guduma"

Ɗaga dumbbells a kan lebur benci riƙon "guduma" shine dabarar motsa jiki:

1. Zauna kan wani benci. A cikin kowane hannu ɗauki dumbbell tare da riko na tsaka tsaki. Hannun ƙasa, gwiwar hannu a matse a jiki. Wannan zai zama matsayin ku na farko.
   
2. A kan exhale, bi lankwasawa na hannu a biceps. Tukwici: sashin hannunka daga gwiwar hannu zuwa kafada yakamata ya kasance a tsaye. Aiki kawai ga hannun hannu. Dole ne motsi ya ci gaba har sai an rage cikakken biceps har sai dumbbells zai kasance a matakin kafada. Dakata na ɗan lokaci, yana takura tsokoki.
   
3. A kan inhale sannu a hankali rage dumbbells baya zuwa wurin farawa.