Zuba dumbbells a cikin gangara na riko na tsaka tsaki

Juya dumbbells a cikin tsaka mai tsaka-tsaki - motsa jiki:

1. Ɗauki dumbbell ɗin don tafukan suna fuskantar juna, dan karkatar da gwiwoyinku ku karkata gaba, lankwasawa a kugu har sai jikin ku na sama zai yi kusan daidai da ƙasa. Rike bayanku a baka a bayan baya. Tukwici: yakamata a ɗaga kai. Dumbbells suna gabanka, daidai gwargwado ga tsayin tsayin daka da hannayen kasan. Wannan zai zama matsayin ku na farko.
2. Ci gaba da jikinka, fitar da numfashi kuma ja dumbbells zuwa kanka, karkatar da gwiwar hannu. Ci gaba da gwiwar hannu kusa da ƙwanƙwasa, nauyin dole ne a riƙe da goshi. A ƙarshen motsi, matse tsokoki na baya kuma riƙe wannan matsayi na ƴan daƙiƙa.
3. A kan inhale sannu a hankali rage dumbbells zuwa wurin farawa.
4. Kammala adadin da ake buƙata na maimaitawa.

Tsanaki: guje wa wannan motsa jiki idan kuna da matsalolin baya ko ƙananan baya. Yi la'akari a hankali cewa baya an rufa masa baya a duk lokacin motsa jiki, in ba haka ba za ku iya cutar da bayanku. Idan kuna da shakku game da nauyin da aka zaɓa, yana da kyau a ɗauki nauyin nauyi fiye da fiye.

Bambance-bambance: Hakanan zaka iya yin wannan motsa jiki ta amfani da ƙananan igiya tare da V-handle ko sanda.