Kuwedzera dumbbell nekuda kwemusoro

Kuwedzera dumbbell nekuda kwemusoro - maitiro maitiro:

1. Tora dumbbell. Gara pabhenji rine musana uye isa dumbbell pahudyu yepamusoro. Iwe unogona zvakare kuita chiitwa ichi chimire.
2. Simudza dumbbell kusvika padanho repafudzi, wobva watwasanudza ruoko, uchisimudza dumbbell kumusoro kumusoro kwemusoro. Ruoko runofanira kuve padivi pemusoro wako, zvakaringana pasi. Rumwe ruoko rwunozorodza kana kuisa bhanhire kana kubata bata yakatarwa.
3. Tenderedza ruoko kuitira kuti chanza chive chakatarisa kumberi, uye chigunwe chakatarisana nesiringi. Ichi chichava chinzvimbo chako chekutanga.
4. Pane inhale zvishoma nezvishoma dzikisa dumbbell kuseri kwemusoro wako usingafambise bendekete rako. Pakupera kwekufamba imbomira.
5. Pamusoro pe exhale, dzokera kunzvimbo yekutanga, kururamisa ruoko pamusoro pemusoro. Zano: kana uchiita maekisesaizi chete ruoko rwemberi rwunofamba, chidimbu cheruoko kubva pabendekete kuenda kugokora chinoramba chakanyarara.
6. Pedzisa nhamba inodiwa yekudzokorora uye shandura maoko.

Misiyano: pachinzvimbo chemabhuruku iwe unogona kushandisa tambo simulator.