Kordhinta xajinta lafdhabarta dumbbell

Kordhinta dumbbell spinaround xejin - jimicsi farsamo:

1. Ku jiifso kursiga jiifka ah, adigoo gacanta ku haya dumbbell. U gacan si toos ah kor iyo si toos ah jilibka. Layligan, isticmaal qabsashada spinaroonie: calaacasha wejiga u jeedda.
2. Gacanta labaad waxa la saarayaa biceps ee gacanta shaqada si loo taageero, sida ku cad shaxanka.
3. Neefsashada si tartiib tartiib ah hoos ugu dhig dumbbell.
4. On neefsashada, cadaadis triceps, keeno dumbbell in ay asalka ah, toosin gacanta.
5. Buuxi tirada loo baahan yahay ee reps oo hagaaji gacanta.

Fiiro gaar ah: jimicsiga ka dib, ha ku daadin dumbbell dhulka, sababtoo ah tani waxay dhaawac u geysan kartaa curcurka.

Laab jilbahaaga, ballaadhi curcurada, adoo saaraya dumbbell bowdada sare. Isla mar ahaantaana, kor u qaad jidhkaaga sare ee kursiga, isaga oo naftiisa ka caawinaya inuu salaaxo cagaha. Dub-beelka dhig dhulka agtiisa.