Kuwedzera dumbbell spinaround grip

Kuwedzera dumbbell spinaround grip - maitiro maitiro:

1. Rara pabhenji rakatwasuka, wakabata dumbbell muruoko. Tambanudza yakatwasuka kumusoro uye yakatarisa kune torso. Kune ichi chiitwa, shandisa spinaroonie grip: chanza chakatarisana nechiso.
2. Ruoko rwechipiri runoiswa pamabhiceps eruoko runoshanda kutsigira, sezvakaratidzwa mumufananidzo.
3. Pane inhale zvishoma nezvishoma dzikisa dumbbell pasi.
4. Pamusoro pe exhale, kumanikidza iwo triceps, kuunza iyo dumbbell kunzvimbo yayo yepakutanga, ichitwasanudza ruoko.
5. Pedzisa iyo inodiwa nhamba ye reps uye gadzirisa ruoko.

Tarira: mushure mekurovedza muviri, usadonhedza dumbbell pasi, nekuti izvi zvinogona kukonzera kukuvara pachiuno.

Bhendesa mabvi ako, wedzera mawoko, uise dumbbell pahudyu yepamusoro. Panguva imwecheteyo, simudza torso yako yepamusoro kubva pabhenji, uchizvibatsira kurova tsoka. Isa dumbbell pasi padhuze naye.