Jan hankali akan benci karkata

Ja a kan karkata benci - dabarun fasaha:

1. Ɗauki dumbbell a kowane hannu kuma ku kwanta fuska a kan benci mai karkata. Maƙasudin benches na baya yakamata ya zama kusan digiri 30.
2. Ya kamata hannaye su kasance madaidaiciya kuma su kasance daidai da ƙasa, kamar yadda aka nuna a cikin adadi.
3. Juya wuyan hannu don tafin yana fuskantar ƙasa.
4. Fadada gwiwar hannu waje. Wannan zai zama matsayin ku na farko.
5. A kan exhale, ja dumbbells sama kamar kuna yin latsa benci akan benci tare da juyi gangara. Lanƙwasa gwiwar hannu kuma ɗaga kafadu sama. Ci gaba har sai sashin hannu daga kafada zuwa gwiwar hannu ba zai kasance a matakin baya ba. Alamomi: lokacin yin motsa jiki, gwiwar hannu ya kamata su tashi sama da gefe, a ƙarshen aiwatar da daidaitaccen motsin motsin jikin ku da manyan hannayenku ya kamata su samar da harafin "T". Riƙe wannan matsayi na ƴan daƙiƙa guda.
6. A kan numfashi sannu a hankali rage hannayen ku, komawa zuwa wurin farawa.
7. Kammala adadin da ake buƙata na maimaitawa.

Bambance-bambance: zaku iya yin wannan motsa jiki ta amfani da riko mai tsaka-tsaki (hannun hannu suna fuskantar juna). Hakanan zaka iya amfani da mashaya.