- Iqembu lemisipha: Amahlombe
- Uhlobo lokuzivocavoca: Okuyisisekelo
- Imisipha eyengeziwe: Ama-triceps
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Induku
- Izinga lobunzima: Phakathi
Ukucindezela kwebha emi phezu kwekhanda - izivivinyo zesu:
- Thatha induku esandleni. Gcina umhlane wakho uqondile, phakamisa i-barbell phezulu bese uyehlisa ngemuva kwekhanda lakho. Izingalo zigobe endololwaneni cishe ngama-degree angama-90.
- Phakamisa i-barbell kancane kancane phezu kwekhanda lakho, ugcine umhlane wakho uqondile kanye nomzimba umile.
- Bamba i-barbell endaweni ephezulu imizuzwana engu-1-2.
- Yehlisa kancane i-barbell phezu kwamahlombe.
- Ukuze uthole ukusebenza okulungile nokuphephile kwalo msebenzi kuyadingeka ukukhetha isisindo esifanele sokusebenza.
uzivocavoca amahlombe nge-barbell
- Iqembu lemisipha: Amahlombe
- Uhlobo lokuzivocavoca: Okuyisisekelo
- Imisipha eyengeziwe: Ama-triceps
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Induku
- Izinga lobunzima: Phakathi