O'tirgan dumbbell kıvrılması
About this exercise
"O'tirgan dumbbell kıvrılması" targets the Qo'llar muscle group, suitable for beginners. The main load falls on: Biceps. Equipment needed: Gantel, Yassi skameyka.
Description
Dumbbellni ko'tarishning izolyatsion o'zgarishi, tanani aldashni istisno qiladi. Biceps ishiga diqqatni jamlashga imkon beradi.
Instructions
1. Oyoqlari erga mahkam o'rnashgan holda, tik orqa skameykaning chetiga o'tiring.
2. Dumbbelllarni oling, qo'llaringizni tanangiz bo'ylab pastga tushiring.
3. Supinatsiya bilan nafas chiqarayotganda dumbbelllarni elkangizga ko'taring.
4. Nafas olayotganda ularni asta-sekin boshlang'ich holatiga tushiring.
Muscles worked
Primary
Secondary
