1. Dumbbell bench press, bench press ita ce hanya mafi kyau kuma mafi sauri don motsa jiki na pectoralis major, deltoid da biceps brachii. Da farko, kuna buƙatar kwanciya a kan benci. Idan kuna yin atisaye a gida, zaku iya zaɓar benci mai laushi mai tauri. Kada ku ɗaga bayanku da kwatangwalo ko ku riƙe numfashinku. Wannan zai sa tsokoki ku rasa iko. Na gaba, ku taka ƙasa da cikakkun tafin ƙafafu biyu, ku riƙe dumbbell a kowane hannu, ku lanƙwasa gwiwarku, ku sanya tafukan hannayenku biyu zuwa ga ƙafafu, a tsaye a saman jikin, kuma ku riƙe madaurin dumbbell santimita ɗaya sama da kan nono.

Ta wannan hanyar, tsokar ƙirji za ta iya shiga cikin yin amfani da ƙarfi. Sannan, a hankali a buɗe hannayen biyu a ɓangarorin biyu, sannan a rage hannayen biyu a hankali. Idan dumbbell ya faɗi a kan tsokoki na hannayen biyu, a tura dumbbell sama. Lokacin da ake turawa sama, a ci gaba da riƙe gwiwar hannu da jingina gaba kaɗan. A kiyaye tazara mai faɗi tsakanin hannayen don horar da babban tsokar pectoralis, da kuma tazara mai kunkuntar don horar da tsokar deltoid.

2. Ɗagawa gefe a zaune, wannan hanyar horo ita ce motsa jiki na tsakiyar tsokar deltoid. Mataki na 1: zauna a kan benci na gefe, sanya ƙafafunku a ƙasa, kiyaye ƙafafunku faɗin daidai da kafadunku, kuma hannayenku suna faɗuwa ta halitta. Ku riƙe tafukanku a gaban juna kuma ku riƙe siffar dumbbell, sannan ku ɗaga hannuwanku sama. Kada ku ɗaga dumbbell ta hanyar jefa shi. Zana dumbbell sama a cikin baka mai zagaye, ɗaga shi zuwa matsayin kusa da tushen kunne na ɗan lokaci, sannan ku sauke dumbbell ƙasa tare da baka na asali, sannan ku maimaita aikin.

3. Zama da lanƙwasa, wannan ita ce hanya mafi sauri kuma mafi inganci don motsa jiki na biceps brachii. Da farko, zauna a tsaye kuma a riƙe saman jikin a hankali a hankali. Hannun hagu yana sama da cinyar hagu. Dumbbel ɗin da hannun dama ke riƙewa yana faɗuwa a cikin kashi na ciki na cinya. Hannun dama yana riƙe da kusurwar 45 ° tare da cinya, kuma tafin hannu yana ciki. Sannan a hankali ɗaga dumbbell zuwa ƙirji a cikin hanyar baka mai zagaye, zauna na ɗan lokaci, sannan a dawo da aikin tare da hanyar matsewa ta asali. Maimaita horon da hannun hagu da dama.