JM-dhinda

JM-Press - maitiro maitiro:

1. Tanga kurovedza muviri kungofanana nebhenji bhatani rakamanikana rakabata pabhenji. Rara pabhenji rakatwasuka, wakabata bharanzi pamusoro pake mumawoko akatambanudzwa, magokora akatungamirwa mukati. Panzvimbo pekuchengeta maoko akatenderera kune torso, chiise saka mutsipa waive pamusoro pechipfuva. Ichi chichava chinzvimbo chako chekutanga.
2. Pane inhale dzikisa bharanzi pasi nekukotamisa magokora ako. Pakati pekufamba uchafanirwa kufambisa bhawa zvishoma pasi. Ichakushandira iwe kana iwe ukaita kufamba nemaoko ako epamberi, uchiaswededza padyo netsoka kune mashoma (2-3) inches. Zano: paunenge uchiita kufamba uku, chengetedza magokora ako akakotama.
3. Pamusoro peiyo exhale, svina iyo barbell kumusoro, uchisimudza maoko (semubhenji bhatani rakamanikana kubata kwakarara).
4. Dzosera tsvimbo panzvimbo yayo yekutanga uye tanga iko kurovedzeka zvakare.
5. Pedzisa iyo inodiwa nhamba yekudzokorora.

Misiyano: unogona zvakare kushandisa zvimisikidzo zvechiitwa ichi.