French yekudhinda ine barbell yakamira

French yekudhinda ine barbell yakamira - maitiro maitiro:

1. Iva akarurama, wakabata zvakajairika kana EZ-bar bronirovanii grip (michindwe yakatarisana kumberi). Bhurasho ratove papfudzi-hupamhi rakaparadzaniswa. Tsoka upamhi hwepafudzi parutivi.
2. Tambanudza maoko ako nebhara pamusoro. Kwete kuisa magokora. Ichi chichava chinzvimbo chako chekutanga.
3. Chikamu cheruoko kubva kugokora chinofanira kunge chiri padyo nemusoro zvakaringana kusvika pasi. Magokora akatungamirwa mukati kutumbi. Pane inhale dzikisa iyo barbell kumashure kuseri kwemusoro wako mune semicircular trajectory. Enderera mberi kufamba kusvika maoko epamberi abata biceps.
4. Pane exhale, dzosera bharanzi kunzvimbo yekutanga, tensing the triceps.
5. Pedzisa iyo inodiwa nhamba yekudzokorora.

Misiyano: Unogona zvakare kuita chiitwa ichi uchishandisa dumbbells kana tambo mubato wakasungirirwa kuzasi block.