Okuqukethwe
- Iqembu lemisipha: Amahlombe
- Uhlobo lokuzivocavoca: Okuyisisekelo
- Imisipha eyengeziwe: Ama-triceps
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Umshini kaSmith
- Izinga lobunzima: Oqalayo
Ukucindezela kwebha ehlezi emshinini wakwaSmith - amasu wokuzilolonga:
- Ukuze uqale, faka ibhentshi ku-simulator Smith. Faka induku ukuze ukwazi ukufinyelela kalula ezandleni zakhe usendaweni ehlezi.
- Khipha induku ezitobhini bese uyibeka endaweni yobude bengalo. Lapho wenza izivivinyo imilenze akufanele inyakaze. Lokhu kuzoba indawo yakho yokuqala.
- Yehlisa kancane i-barbell yehle iye ezingeni lesilevu.
- Bese uphakamisa i-barbell uye endaweni yokuqala ku-exhale.
Ukuzivocavoca ngevidiyo:
umshini wakwaSmith uzilolongela amahlombe nge-barbell
- Iqembu lemisipha: Amahlombe
- Uhlobo lokuzivocavoca: Okuyisisekelo
- Imisipha eyengeziwe: Ama-triceps
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Umshini kaSmith
- Izinga lobunzima: Oqalayo