- Tsandanyama boka: Triceps
- Rudzi rwezviitwa: Basic
- Mimwe mhasuru: Chest, Mapfudzi
- Rudzi rwekurovedza muviri: Simba
- Zvishandiso: Iyo Smith Machine
- Chikamu chekutambudzika: Kutanga
Bhenji rinodzvanya rakamanikana kubata muSmith muchina - maitiro maitiro:
- Isa bhenji yakatwasuka mumushini weSmith. Isa barbell rack pakukwirira kwaunogona kuita kuti maoko awedzerwe akarara pabhenji. Sarudza huremu, rara pasi pabhenji. Bronirovannyj uchishandisa kakabatirira (michindwe yakatarisana kumberi, mawoko ari pabendekete upamhi), bvisa bhawa kubva kumaraini Ichi chichava chinzvimbo chako chekutanga.
- Pane inhale zvishoma nezvishoma dzikisa bharanzi kusvika pakati pechipfuva chake. Zano: chenjera magokora, anofanirwa kunge ari padyo nemutumbi.
- Mushure mekumbomira zvishoma pane exhale, dzosera iyo barbell kunzvimbo yekutanga, tensing the triceps. Akatwasanudza maoko zvakare, imbomira, uye zvishoma nezvishoma udzikise bharanzi. Zano: kufamba kwakadzika kunofanirwa kutora kaviri nguva pane kukwira.
- Pedzisa iyo inodiwa nhamba yekudzokorora.
- Mushure mekurovedza muviri, dzosera bharanzi kune iyo rack.
Ongorora: kana iwe ukaita ichi chiitwa kekutanga, tinokurudzira kuti iwe utore rubatsiro rwemudiwa. Kana izvi zvisingaite, chenjera pakusarudza huremu.
Misiyano: iwe unogona zvakare kuita chiitwa ichi uchishandisa bani kana EZ-bar kana dumbbell (uchivachengeta vasina kwavakarerekera).
iyo Smith muchina kurovedza kwemaoko ekurovedza triceps kurovedza ne barbell
- Tsandanyama boka: Triceps
- Rudzi rwezviitwa: Basic
- Mimwe mhasuru: Chest, Mapfudzi
- Rudzi rwekurovedza muviri: Simba
- Zvishandiso: Iyo Smith Machine
- Chikamu chekutambudzika: Kutanga