- Iqembu lemisipha: Amahlombe
- Uhlobo lokuzivocavoca: Okuyisisekelo
- Imisipha eyengeziwe: Ama-triceps
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Ama-Dumbbells
- Izinga lobunzima: Phakathi
Ibhentshi cindezela i-dumbbell ngesandla esisodwa - ama-technical exercises:
- Thatha ama-dumbbells futhi ume uqonde. Ungakwazi futhi ukuhlala ebhentshini eliqondile.
- Phakamisa i-dumbbell eyodwa uye kulayini wehlombe. Ingalo igobile endololwaneni, indololwane iqondiswe kude nomzimba. Izintende zibheke phambili. Lokhu kuzoba indawo yakho yokuqala.
- Ku-exhale, phakamisa ama-dumbbells phezu kwayo, uqondise ngokugcwele ingalo yakhe.
- Bamba i-dumbbell endaweni ephezulu isekhondi bese uyehlisa kancane uye endaweni yokuqala.
uzivocavoca amahlombe ngama-dumbbells
- Iqembu lemisipha: Amahlombe
- Uhlobo lokuzivocavoca: Okuyisisekelo
- Imisipha eyengeziwe: Ama-triceps
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Ama-Dumbbells
- Izinga lobunzima: Phakathi