- Iqembu lemisipha: Emuva emuva
- Uhlobo lokuzivocavoca: Okuyisisekelo
- Imisipha eyengeziwe: Biceps, Amahlombe, latissimus dorsi
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Ama-Dumbbells
- Izinga lobunzima: Oqalayo
Faka ama-dumbbell emthambekeni - inqubo yokuzivocavoca:
- Beka ama-dumbbell ezinhlangothini zombili zebhentshi elivundlile.
- Beka idolo emlenzeni wesokudla ebhentshini, ncika phambili kuze kube yilapho i-torso yakho izofana nephansi, isandla sokudla sibambe unqenqema lwebhentshi.
- Isandla sobunxele sithatha i-dumbbell. Gcina umhlane wakho uqondile. Intende yesandla yaphendukela phakathi. Lokhu kuzoba indawo yakho yokuqala.
- Ku-exhale, phakamisa i-dumbbell iqonde phezulu, ugcine indololwane eduze komzimba, nomzimba ngokwawo - umile. Ithiphu: gxila emisipha yangemuva. Qinisekisa ukuthi ukunyakaza kwenziwa ngamandla emisipha, hhayi izandla. I-torso ihlala imile, inyakazisa izandla kuphela. Ungalayishi kakhulu ingalo.
- Lapho uhogela, yehlisa kancane i-dumbbell iye endaweni yokuqala.
- Gcwalisa inombolo edingekayo yokuphindaphinda.
- Shintsha izandla, phinda.
Ukwehluka: kulo msebenzi esikhundleni sama-dumbbells ungasebenzisa futhi phezulu noma phansi kweyunithi.
Ukuzivocavoca ngevidiyo:
izivivinyo zokuzivocavoca emuva ngama-dumbbells
- Iqembu lemisipha: Emuva emuva
- Uhlobo lokuzivocavoca: Okuyisisekelo
- Imisipha eyengeziwe: Biceps, Amahlombe, latissimus dorsi
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Ama-Dumbbells
- Izinga lobunzima: Oqalayo