Pamwe pacho kusimudza dumbbells ye biceps

Pamwe pacho kusimudza dumbbells ebiceps - maitiro maitiro:

1. Iva wakarurama. Muruoko rumwe norumwe tora dumbbell. Maoko pasi, magokora akatsimbirira muviri. Michindwe yakatarisa mukati. Ichi chichava chinzvimbo chako chekutanga.
2. Pane exhale, bend ruoko rwako rwerudyi, uchisimudza dumbbell. Chikamu cheruoko kubva kugokora kuenda pabendekete chinofanira kuramba chakamira. Zano: chete Rinoshanda ruoko rwemberi. Iko kufamba kunofanirwa kuenderera mberi kudzamara kudzikiswa kweiyo biceps, nepo ruoko riine dumbbell richava padanho repafudzi. Chimbomira kwekanguva, uchimonyorora tsandanyama.
3. Pane inhale zvishoma nezvishoma kudzikisa ruoko kunzvimbo yekutanga. Zano: usakanganwa kutenderedza ruoko kuti chanza chidzoserwe kunzvimbo yekutanga.
4. Dzokorora kufamba neruoko rweruboshwe. Iwo mafambiro maviri anoita kudzokorora kumwe chete.
5. Pedzisa iyo inodiwa nhamba yekudzokorora.

Misiyano:

1. Kune misiyano mizhinji yechiitwa ichi. Semuenzaniso, unogona kuzviita iwe ugere pabhenji, wakasendamira kumusana kwake. Iwe unogona zvakare kuita kurira pane biceps nemaoko maviri panguva imwe chete. Imwe sarudzo yekurovedza muviri kushandura kana kukotama pamwe chete nemaoko pamabiceps, nemichindwe yakatarisana kumberi.
2. Zvakare iwe unogona kutanga kuita iko kurovedza wakabata zvimumumu mumaoko, michindwe mukati, uchiita kutenderera, tenderedza ruoko rwako saka pakakwirira kwekufamba kwechigunwe chidiki chaive pamusoro pechigunwe uye chanza chakatarisa kumberi.

Vhidhiyo yekurovedza muviri: