- Tsandanyama boka: Triceps
- Rudzi rwekurovedza muviri: Kusurukirwa
- Mimwe mhasuru: Chest, Mapfudzi
- Rudzi rwekurovedza muviri: Simba
- Zvishandiso: Cable simulators
- Chikamu chekutambudzika: Pakati
Kupetenura ruoko rumwe pama triceps pazasi ezasi ndiyo nzira yechiitwa.
- Kune ichi chiitwa, shandisa mubato wakasungirirwa netambo, yepazasi block. Bata bata neruoko rweruboshwe. Siya muchina, wakabata mubato neruoko rwakatwasuka sezvakaratidzwa mumufananidzo. Kana zvichidikanwa, zvibatsire nerumwe ruoko, kuitira kusimudza mubato wakatwasuka pamusoro pemusoro wako. Chanza cheruoko runoshanda chinofanira kunge chakatarisa kumberi. Chikamu cheruoko kubva pabendekete kusvika kugokora chinofanirwa kuve chakatarisana kusvika pasi. Ruoko rwerudyi (rwemahara) rwunoiswa kugokora reruboshwe kuchengetedza maoko anoshanda pazororo. Ichi chichava chinzvimbo chako chekutanga.
- Chikamu cheruoko kubva pabendekete kusvika kugokora chinofanira kunge chiri padyo nemusoro uye chakatarisa pasi. Gokora richinongedzera kumutumbi. Pane inhale dzikisa ruoko rwako mune semicircular trajectory yemusoro. Enderera kusvikira ruoko rwemberi rabata bicep. Zano: chikamu cheruoko kubva pabendekete kusvika kugokora chinoramba chakamira, kufamba kunongova ruoko rwemberi.
- Pane exhale, dzosera ruoko kunzvimbo yekutanga, uchitwasanudza gokora rako, Kubata triceps.
- Pedzisa iyo inodiwa nhamba yekudzokorora.
- Chinja maoko uye dzokorora chiitwa.
Misiyano: iwe unogona zvakare kuita chiitiko ichi uchishandisa tambo mubato.
kurovedza kwemaoko kurovedza kwemaoko pane esimba kurovedza kwetriceps
- Tsandanyama boka: Triceps
- Rudzi rwekurovedza muviri: Kusurukirwa
- Mimwe mhasuru: Chest, Mapfudzi
- Rudzi rwekurovedza muviri: Simba
- Zvishandiso: Cable simulators
- Chikamu chekutambudzika: Pakati