Kuwonjezera dumbbell spinaround grip

Extension dumbbell spinaround grip - masewera olimbitsa thupi:

1. Gona pa benchi yopingasa, utagwira dumbbell m'manja. Dzanja molunjika mmwamba ndi perpendicular kwa torso. Pochita izi, gwiritsani ntchito spinaroonie grip: kanjedza moyang'anizana ndi nkhope.
2. Dzanja lachiwiri limayikidwa pa biceps za mkono wogwira ntchito kuti athandizidwe, monga momwe tawonetsera pachithunzichi.
3. Pa pokoka mpweya pang'onopang'ono kuchepetsa dumbbell pansi.
4. Pa exhale, kukankha triceps, kubweretsa dumbbell pamalo ake oyambirira, kuwongola mkono.
5. Malizitsani nambala yofunikira ya reps ndikusintha mkono.

Zindikirani: mutatha kuchita masewera olimbitsa thupi, musagwetse dumbbell pansi, chifukwa izi zikhoza kuvulaza dzanja.

Gwirani mawondo anu, kukulitsa manja anu, ndikuyika dumbbell pamwamba pa ntchafu yanu. Panthawi imodzimodziyo, kwezani chiuno chanu chakumtunda kuchokera pa benchi, ndikudzithandiza kuti azisisita mapazi. Ikani dumbbell pansi pafupi naye.