iyo Kumuka pazvitsitsinho mumushini waSmith

Iko kusimuka pazvitsitsinho mumushini weSmith - maitiro maitiro:

1. Chinja bharanzi mumushini waSmith wehurefu hwako uye mira papuratifomu pasi pefretboard.
2. Kuuya papuratifomu kunodiwa kuitira kuti zvitsitsinho zvaive pachikuva, uye masokisi aive pamberi pake, sezvakaratidzwa mumufananidzo. Masokisi akatarisana kumberi, tsoka dzehupamhi mafudzi akapatsanurwa.
3. Zvino isa mutsipa pamafudzi, chengeta yakatsanangurwa kumira chinzvimbo, uye simudza bharanzi kumusoro, uchisimudza mabvi. Chengetedza torso munzvimbo yakatwasuka. Mabvi anofanirwa kuramba akanyorovera. Bhawa riri pamafudzi ako ekuyera.
4. Pane exhale, simudza zvigunwe zvako, uchimisikidza mhuru yako mhuru uye uchizorora pazvitsitsinho zvako. Ita shuwa kuti mabvi anoramba akamira. Batisisa kumusoro kwenguva pfupi usati wadonha.
5. Pane inhale inodzoka zvishoma nezvishoma kunzvimbo yekutanga, ichideredza masokisi ayo pasi.
6. Pedzisa iyo inodiwa nhamba yekudzokorora.

Misiyano: yekunetseka kwechiitwa, iwe unogona kutora rubatsiro rweumwe wako kuisa dumbbell pakati petsoka dzako. Kana iwe ukachinja chinzvimbo chepuratifomu, chitsvedza kumberi kana kumashure unogona kushandura mutoro pane gastrocnemius mhasuru.

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