1. Lala phansi ebhentshini eliyisicaba, ikhanda lakho, umhlane ongenhla nezinqulu uthinte indawo yebhentshi futhi uthole ukwesekwa okuqinile.Imilenze isakazeka ngokwehlukana phansi.Ukubamba ngokugcwele (izithupha ezizungeze ibha, ngokuphambene neminye iminwe emine) ye-barbell bar esandleni esingaphambili (amahlosi abhekene nomunye nomunye).Ibanga lokubamba phakathi kwezandla libanzi kancane kunobubanzi behlombe.
2. Susa i-barbell endaweni yokucindezela ebhentshini izingalo zakho ziqonde ukuze i-barbell ibe ngaphezu kwekholomu yakho ngqo.Gcoba amahlombe akho bese uqinisa i-scapulae yakho.
3. Bese wehlisa i-barbell kancane futhi ngokulawula ngokugcwele, uthinte isifuba kancane ngaphansi kwezingono.Ngokushesha phushela i-barbell uye phezulu futhi uyibuyisele kancane ukuze i-barbell ibuyele ngaphezu kwekholomu.Izindololwane zingakhiywa noma zinganwetshwa ngokugcwele kuleli phuzu.I-scapulae ihlala iqinile.
Ibanga lokubamba: ibanga elihlukile lokubamba linomphumela ohlukile.Ibanga lokubamba lihlukile, ukugxila kokuzivocavoca kuzohluka futhi.Ukubamba okubanzi kugxile esifubeni, kuyilapho ukubamba okuncane kuvuselela i-triceps nama-deltoid kancane.Isakhiwo somzimba womuntu ngamunye sihlukile (ubude bengalo, ububanzi behlombe), udinga ukulawula ibanga lokubambelela ngokuvumelana nesimo sakho.
Isikhathi sokuthumela: Jun-01-2022