Bhenji pinda pasi uchishandisa macheni
  • Tsandanyama boka: Triceps
  • Rudzi rwezviitwa: Basic
  • Mimwe mhasuru: Chest, Mapfudzi
  • Rudzi rwekurovedza muviri: Simba
  • Zvishandiso: Tsvimbo
  • Chikamu chekutambudzika: Pakati
Bench yekudhinda uchishandisa macheni Bench yekudhinda uchishandisa macheni
Bench yekudhinda uchishandisa macheni Bench yekudhinda uchishandisa macheni

Bhenji pinda pasi uchishandisa dunhu - maitiro maitiro:

  1. Chinja zvikorekedzo kuti utsigire mutsipa mudura kusvika pakukwirira kwaunoda. Rara pasi. Musoro unofanirwa kunge uri patambo yemagetsi rack.
  2. Ruramisa urefu hwemaketani, uchiapfupisa kune iyo yaunoda urefu. Kanda maketani pamativi ese eefretboard. Pinza mapepa epafudzi pamwe chete, bvisa mutsipa kubva pamapanga.
  3. Uya nebhawa pasi pazasi pechipfuva kana kumusoro kwedumbu. Fretboard, ruoko, uye kugokora zvinofanirwa kunge zviri pamutsetse mumwe. Enderera kufamba kusvika maoko abata pasi. Mira zvishoma, kudzora mutsipa.
  4. Mushure mekumbomira kwechinguvana kufamba kwakasimba svina iyo barbell kumusoro.
bhenji yekudhinda maekisesaizi emaoko ekurovedza triceps kurovedza ine barbell redunhu
  • Tsandanyama boka: Triceps
  • Rudzi rwezviitwa: Basic
  • Mimwe mhasuru: Chest, Mapfudzi
  • Rudzi rwekurovedza muviri: Simba
  • Zvishandiso: Tsvimbo
  • Chikamu chekutambudzika: Pakati

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