Cindezela ibhentshi ukubamba okuncane emshinini wakwaSmith
  • Iqembu lemisipha: iTriceps
  • Uhlobo lokuzivocavoca: Okuyisisekelo
  • Imisipha eyengeziwe: Isifuba, Amahlombe
  • Uhlobo lokuzivocavoca: Amandla
  • Izinsiza kusebenza: Umshini kaSmith
  • Izinga lobunzima: Oqalayo
Smith Machine Narrow Grip Bench Cindezela Smith Machine Narrow Grip Bench Cindezela
Smith Machine Narrow Grip Bench Cindezela Smith Machine Narrow Grip Bench Cindezela

Cindezela ibhentshi ukubamba okuncane emshinini wakwaSmith - izivivinyo zesu:

  1. Beka ibhentshi elivundlile emshinini wakwaSmith. Beka i-barbell rack endaweni ephakeme ongayithola kalula izingalo ulele ebhentshini. Khetha isisindo, ulale phansi ebhentshini. I-Bronirovannyj isebenzisa ukubamba okuncane (izintende zibheke phambili, izandla ebubanzini behlombe), susa ibha kuma-racks. Lokhu kuzoba indawo yakho yokuqala.
  2. Ekuhogeleni ehlise kancane insimbi ehlabayo ayibeke phakathi nesifuba. Ithiphu: qaphela izindololwane, kufanele zibe eduze nomzimba.
  3. Ngemuva kokumisa isikhashana ku-exhale, buyisela i-barbell endaweni yokuqala, uqinise i-triceps. Ziqonde futhi izingalo, ume kancane, bese wehlisa kancane insimbi ehlabayo. Ukusikisela: ukunyakaza okuya phansi kufanele kuthathe isikhathi esiphindwe kabili kunokukhuphuka.
  4. Gcwalisa inombolo edingekayo yokuphindaphinda.
  5. Ngemuva kokuzivocavoca, buyisela i-barbell ku-rack.

Qaphela: uma wenza lo msebenzi okokuqala ngqa, sincoma ukuthi uthathe usizo lozakwethu. Uma lokhu kungenakwenzeka, qaphela lapho ukhetha isisindo.

Ukwehluka: ungenza futhi lo msebenzi usebenzisa i-plain noma i-EZ-bar noma i-dumbbell (uwagcina engathathi hlangothi).

Umshini wakwaSmith uzilolongela izingalo uzilolongela i-triceps nge-barbell
  • Iqembu lemisipha: iTriceps
  • Uhlobo lokuzivocavoca: Okuyisisekelo
  • Imisipha eyengeziwe: Isifuba, Amahlombe
  • Uhlobo lokuzivocavoca: Amandla
  • Izinsiza kusebenza: Umshini kaSmith
  • Izinga lobunzima: Oqalayo

shiya impendulo