- Iqembu lemisipha: iTriceps
- Uhlobo lokuzivocavoca: Okuyisisekelo
- Imisipha eyengeziwe: Isifuba, Amahlombe
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Umshini kaSmith
- Izinga lobunzima: Oqalayo
Cindezela ibhentshi ukubamba okuncane emshinini wakwaSmith - izivivinyo zesu:
- 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.
- Ekuhogeleni ehlise kancane insimbi ehlabayo ayibeke phakathi nesifuba. Ithiphu: qaphela izindololwane, kufanele zibe eduze nomzimba.
- 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.
- Gcwalisa inombolo edingekayo yokuphindaphinda.
- 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