tashin sandar zuwa kirji (tare da tsaye)

Dauke barbells don Boobs (tare da tsayawa) - darussan fasaha:

1. Saita sandar akan tsayawar a tsayin da ake so. Shugaban wuyan matsakaicin riko. Rage kwatangwalo, canza nauyin jiki akan ƙafafu. Komawa mike, kai ya daga. Kirji gaba, kafadu sama da fretboard. Wannan zai zama matsayin ku na farko.
2. Fara ɗaga barbell yayin daidaita gwiwoyi. Lanƙwasawa baya a cikin ƙananan baya, hannaye sun kasance madaidaiciya. Sarrafa motsi na sanda. Lokacin da aka ɗaga sanda zuwa matakin gwiwoyinsa, fara mataki na biyu na hawan.
3. Ƙafafun sun miƙe gabaɗaya, sandar ɗagawa ta ƙara ɗauke da tsayin gangar jikin. Lokacin da Griffon ya kai tsakiyar cinya, aikin ya haɗa da extensors na ƙafafu. Matsar da gwiwoyi a ƙarƙashin allon yatsa, motsa ƙashin ƙugu a gaba. Yayin da ake matsa cinya, maruƙa, suna sake daidaita gwiwoyi. A ƙarshen motsi ya kamata a kara tsayin daka sosai kuma dan kadan ya jingina da baya, makamai har yanzu a mike, kamar yadda a karshen matakin farko na hawan.
4. Lokacin da jiki gaba ɗaya ya miƙe, kuma sanda yana a matakin ciki, yana yin tsalle lokacin da hannayen lanƙwasa, gwiwar hannu sun tura gaba, an kawo kirji a ƙarƙashin sanda, kafadu sun fadi ƙasa. Rage hanzarin sanda, ku tsuguna. Sanda ya kwanta akan kafadu masu kwance, wuyan dan kadan don wuyansa, hannaye, hannayen annashuwa.
5. Komawa zuwa wurin farawa.