Mgbatị dumbbell spinaround adịgide

Mgbatị dumbbell spinaround adịgide - usoro omume:

1. Dina n'elu bench, na-ejide dumbbell n'aka. Aka na-agbago elu ma na-adabere na ahụ. Maka mmega ahụ, jiri spinaroonie grip: nkwụ na-eche ihu.
2. A na-etinye aka nke abụọ na biceps nke ogwe aka ọrụ maka nkwado, dị ka egosiri na ọnụ ọgụgụ ahụ.
3. Na ikuba ume nwayọ nwayọ dumbbell ala.
4. Na iku ume, na-agbacha triceps, weta dumbbell na ọnọdụ ya, na-agbatị ogwe aka.
5. Mezue ọnụ ọgụgụ achọrọ nke reps ma gbanwee ogwe aka.

Rịba ama: mgbe mmega ahụ gasịrị, atụdala mgbada n'ala, n'ihi na nke a nwere ike ibute mmerụ aka.

Kpoo ikpere gị, gbasaa nkwojiaka, na-etinye dumbbell n'elu apata ụkwụ. N'otu oge ahụ, bulie ahụ gị elu n'elu bench ahụ, na-enyere onwe ya aka ịkpụ ụkwụ. Debe dumbbell n’elu ala n’akụkụ ya.