French venhau vakagara

French Press yekugara - maitiro maitiro:

1. Gara pabhenji yakatwasuka ine backrest. Tora dumbbell nemaoko maviri, bata dumbbell pakureba kwemaoko pamusoro pemusoro. Zano: kana huremu hwakakura, zviri nani kutora rubatsiro rwemumwe wako. Bata dumbbell sezvakaratidzwa mumufananidzo: disc iri mumichindwe, zvigunwe pamubato. Chanza chakatarisa mudenga. Ichi chichava chinzvimbo chako chekutanga.
2. Chikamu cheruoko kubva pabendekete kusvika kugokora padyo nemusoro, zvakaringana kusvika pasi. Pane inhale, dzikisa dumbbell kumashure kuseri kwemusoro wako mune semicircular trajectory. Enderera kusvikira ruoko rwemberi rabata bicep. Zano: mapendekete nemagokora zvinoramba zvakamira, kufamba kunongova ruoko rwemberi.
3. Pamusoro pe exhale, uchimenya iyo triceps, simudza ruoko rwako, uchidzosera dumbbell kunzvimbo yayo yekutanga.
4. Pedzisa iyo inodiwa nhamba yekudzokorora.

Misiyano:

1. Iwe unogona kuita ichi chiitwa wakamira, asi mune ino kesi, mutoro kumusana unowedzera.
2. Panzvimbo pezvimumabhero iwe unogona kushandisa yakajairwa kana EZ-bar. Muchiitiko ichi, bata tsvimbo bronirovanii grip (michindwe yakatarisana kumberi).
3. Panzvimbo pezvimumabhero unogona kushandisa tambo yepasi tambo netambo, zvakajairika kana EZ-mubato.

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