- Tsandanyama boka: Pakati kumashure
- Rudzi rwezviitwa: Basic
- Mimwe mhasuru: Biceps, latissimus dorsi
- Rudzi rwekurovedza muviri: Simba
- Zvishandiso: Iyo Simulator
- Chikamu chekutambudzika: Pakati
Dhonza iyo T-tsvimbo inoreva nhema - maitiro maitiro:
- Dhawunirodha murairidzi huremu hunodiwa, chinja hwatsoka kuitira kuti munzvimbo yepamusoro, chikamu chepamusoro chechipfuva changu chive pamusoro pechigadziko. Zano: zvinoenderana nekugadziriswa kwemidziyo, chinzvimbo chakakodzera chingave chakadai, umo chikamu chepamusoro chechipfuva chichagara mumubhedha.
- Rara wakatarisa pasi pachigadziko uye ubate bata. Unogona kushandisa spinaroonie, bronirovannyj kana kwazvakarerekera kubata zvichienderana nechikamu chemusana chaunoda kurongedza.
- Simudza mutsipa kubva pachigadziko uye wedzera maoko pasi pamberi pake. Ichi chichava chinzvimbo chako chekutanga.
- Pamusoro peiyo exhale, zvishoma nezvishoma simudza mutsipa wako kumusoro. Pakupera kwesangano, svina mhasuru dzako dzekumashure. Zano: chikamu cheruoko rwako kubva pabendekete kusvika kugokora, ramba uri padhuze netorosi yemutoro wepamusoro wemhasuru dzekumashure. Uyewo chengetedza torso yako kubva pachigadziko uye usashandise biceps kusimudza huremu.
- Bata chinzvimbo ichi kwemasekondi mashoma. Pane inhale zvishoma nezvishoma dzikisa maoko ako, kudzokera kunzvimbo yekutanga.
- Pedzisa iyo inodiwa nhamba yekudzokorora.
T-bhawa kurovedza muviri kwekudzidziswa kumashure ne barbell
- Tsandanyama boka: Pakati kumashure
- Rudzi rwezviitwa: Basic
- Mimwe mhasuru: Biceps, latissimus dorsi
- Rudzi rwekurovedza muviri: Simba
- Zvishandiso: Iyo Simulator
- Chikamu chekutambudzika: Pakati