Chinyorwa cheFrance nebarbell pabhenji rakapetana

Dhinda reFrance nebarbell pabhenji rekutsvedza maitiro ekushandisa kweekisimba:

1. Tora iyo barbell inodzosera kumashure (michindwe yakatarisana pasi). Bhurai zvishoma zvishoma pane hupamhi hwepfudzi.
2. Nhema pabhenji rekudzikira, kumashure kwaro kuri pakona iri pakati pe45 ne75 degrees.
3. Ruramisa maoko ako kumusoro, magokora akatendeukira mukati, bhara pamusoro pemusoro wake. Ichi chichava chinzvimbo chako chekutanga.
4. Pane inhale zvishoma nezvishoma dzikisa barbell kumashure kuseri kwemusoro wako mune yakasendama trajectory. Enderera kusvikira ruoko rwemberi rabata bicep. Zano: chikamu cheruoko kubva pabendekete kusvika kugokora chakamira uye padyo nemusoro wako. Iko kufamba kunongova ruoko rwemberi.
5. Pane exhale, dzosera tsvimbo panzvimbo yayo yekutanga, uchitwasanudza maoko.
6. Pedzisa iyo inodiwa nhamba yekudzokorora.

Misiyano: unogona kuita chiitwa ichi uchishandisa EZ-bar, dumbbells (uchishandisa bronirovannyj kana spinaroonie grip), wakagara kana kumira nemabhero maviri, uchichengeta zvanza zvako zvakatarisana neturu.