- Tsandanyama boka: Triceps
- Rudzi rwekurovedza muviri: Kusurukirwa
- Rudzi rwekurovedza muviri: Simba
- Zvishandiso: Dumbbells
- Chikamu chekutambudzika: Kutanga
Kuwedzera dumbbell bronirovanii grip - maitiro maitiro:
- Rara pabhenji rakatwasuka, wakabata dumbbell muruoko. Tambanudza yakatwasuka kumusoro uye yakatarisa kune iyo torso. Kune ichi chiitwa, shandisa bronirovannyj grip: chanza chakatarisa kumberi kumakumbo.
- Ruoko rwechipiri runoiswa pamabhiceps eruoko runoshanda kutsigira, sezvakaratidzwa mumufananidzo.
- Pane inhale zvishoma nezvishoma dzikisa dumbbell pasi.
- Pamusoro pe exhale, kumanikidza iwo triceps, kuunza iyo dumbbell kunzvimbo yayo yepakutanga, ichitwasanudza ruoko.
- Pedzisa iyo inodiwa nhamba ye reps uye gadzirisa ruoko.
kurovedza kwemaoko kurovedza maoko triceps kurovedza nema dumbbells
- Tsandanyama boka: Triceps
- Rudzi rwekurovedza muviri: Kusurukirwa
- Rudzi rwekurovedza muviri: Simba
- Zvishandiso: Dumbbells
- Chikamu chekutambudzika: Kutanga