- Tsvina boka: Biceps
- Rudzi rwekurovedza muviri: Kusurukirwa
- Rudzi rwekurovedza muviri: Simba
- Zvishandiso: Cable simulators
- Chikamu chekutambudzika: Kutanga
Kupeta maoko pama biceps pazasi ezasi netambo yekubata - maitiro maitiro:
- Batanidza tambo kune yakadzika block tambo mubato. Iva kumeso-kune simulator pane chinhambwe chingangoita 30 cm.
- Bata mubato uine kwazvakarerekera kubata (michindwe mukati), twasuka, kuchengetedza mamiriro echisikigo uye nekuchengetedza muviri wako wepamusoro uchakamira
- Magokora padhuze nemuviri uye haafambe mukati meiyo yakazara chiitiko. Zano: kungoshanda chete kumberi, chikamu cheruoko kubva pabendekete kusvika kugokora chinoramba chakamira. Ichi chichava chinzvimbo chako chekutanga.
- Pamusoro pe exhale, kumanikidza iyo biceps, ita kukombama kwemaoko kusvikira maoko epamberi abata biceps. Zano: ita shuwa kuti magokora ako nemaoko ekumusoro anoramba akamira.
- Chimbomira kwekanguva, uchimonyorora tsandanyama. Pane inhale zvishoma nezvishoma kudzikisa maoko kunzvimbo yekutanga.
- Pedzisa iyo inodiwa nhamba yekudzokorora.
Misiyano: unogona kuita chiitiko ichi uchishandisa dumbbells.
kurovedza muviri kwemaoko kurovedza biceps kurovedza pachikamu
- Tsvina boka: Biceps
- Rudzi rwekurovedza muviri: Kusurukirwa
- Rudzi rwekurovedza muviri: Simba
- Zvishandiso: Cable simulators
- Chikamu chekutambudzika: Kutanga