Mukati
- Tsandanyama boka: Pakati kumashure
- Rudzi rwezviitwa: Basic
- Mimwe mhasuru: Biceps, latissimus dorsi
- Rudzi rwekurovedza muviri: Simba
- Zvishandiso: Tsvimbo
- Chikamu chekutambudzika: Pakati
Dhonza T-tsvimbo nemaoko maviri munzvimbo yakatenuka - hunyanzvi hwechiitwa:
- Takura bhero reOlympic neruoko rumwe uremu hwaunoda. Ita shuwa kuti ayo mamwe magumo acharamba akamira, achiise mukona kana kugadzirisa chimwe chinhu kubva kumusoro.
- Tsamira kumberi, uchikotama muchiuno kusvikira muviri wako wepamusoro uchinge wave kufanana nepasi, sezvakaratidzwa mumufananidzo. Gonyesa mabvi ako.
- Bata mutsipa nemaoko maviri zvakananga pasi pemadhisiki. Ichi chichava chinzvimbo chako chekutanga.
- Pamusoro pe exhale, dhonza tsvimbo pachayo, uchichengeta gokora padhuze nemutumbi (kuitira kuti uwane kugona zvakanyanya uye mutoro kumashure) kusvikira mavhiri asingabatise chipfuva chako. Pakupera kwekufamba, svina mhasuru dzekumashure uye bata chinzvimbo ichi kwemasekondi mashoma. Zano: dzivisa kufamba kwe trunk, inofanira kuramba yakamira, ichishanda chete maoko.
- Pane inhale zvishoma nezvishoma dzikisa bharanzi kunzvimbo yekutanga. Zano: usarega tsvimbo ikabata discs pasi. Nezve iyo yakakwana amplitude yekufamba, shandisa madiki madhisiki.
- Pedzisa iyo inodiwa nhamba yekudzokorora.
Misiyano: iwe unogona zvakare kuita chiitwa ichi uchishandisa tambo yepasi block kana iyo simulator ine T-post.
Vhidhiyo yekurovedza muviri:
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: Tsvimbo
- Chikamu chekutambudzika: Pakati