Izisindo zokucindezela ibhentshi ezivela ku-Arnold Schwarzenegger

Cindezela isisindo sika-Arnold Schwarzenegger - ama-exercises amasu:

1. Thatha i-dumbbell esandleni bese uyiphakamisa ifinyelele ezingeni lehlombe.
2. Isandla kufanele sibhekane ubuso nobuso, isandla sigobe endololwaneni.
3. Zungezisa i-dumbbell ngo-180 degrees, kancane uyiphakamise phezu kwayo bese ubamba endaweni ephezulu imizuzwana engu-1-2.
4. Umsebenzi oyinhloko ukujikeleza kwezisindo - lokhu kukuvumela ukuthi usebenze kangcono i-Delta.