triceps ta amfani da tawul

Triceps ta amfani da tawul - motsa jiki na fasaha:

1. Kasance madaidaiciya. Ɗauki tawul, kamar yadda aka nuna a cikin adadi. Hannu ta daga, ta mik'e kan ta. Hannun hannu sun nufi ciki, hannaye daidai da ƙasa, tafukan suna fuskantar juna. Faɗin kafaɗa dabam dabam. Wannan zai zama matsayin ku na farko.
2. Abokin tarayya yana buƙatar fitar da ƙarshen tawul na biyu. Sashe na hannu daga kafada zuwa gwiwar hannu yakamata ya kasance kusa da kai kuma daidai gwargwado zuwa kasa. A kan shakar, runtse hannun gaban ku a bayan kan ku a cikin madaidaicin madauwari. Ci gaba da motsi har sai hannayen gaba sun taɓa biceps. Alamomi: ɓangaren hannun a kan kafada zuwa gwiwar hannu ya kasance a tsaye, ana yin motsi ne kawai na hannun gaba.
3. A kan exhale komawa zuwa wurin farawa, tayar da triceps.
4. Kammala adadin da ake buƙata na maimaitawa.

Lura: Ba dole ba ne abokin tarayya ya yi ƙoƙari sosai don riƙe tawul. Yayin da kuke samun ƙwarewa wajen yin wannan shimfiɗa, abokin tarayya ya kamata ya ƙara juriya, yana jawo tawul zuwa kanku.

Bambance-bambance: Hakanan zaka iya yin wannan motsa jiki a zaune ko shimfiɗa kowane hannu a madadin.