I-dumbbell yesandiso ngenxa yekhanda

I-extension dumbbell ngenxa yekhanda - izivivinyo zesu:

1. Thatha i-dumbbell. Hlala ebhentshini elingemuva bese ubeka i-dumbbell phezulu kwethanga. Ungakwazi futhi ukwenza lo msebenzi umile.
2. Phakamisa i-dumbbell iye ezingeni lehlombe, bese uqondisa ingalo, uphakamise i-dumbbell phezulu ngaphezu kwekhanda. Isandla kufanele sibe eceleni kwekhanda lakho, perpendicular kuya phansi. Enye ingalo ixegise noma ifake ibhande noma ibambe indawo engashintshi.
3. Zungezisa isihlakala ukuze intende ibheke phambili, futhi uzwane lubheke ophahleni. Lokhu kuzoba indawo yakho yokuqala.
4. Lapho uhogela, yehlisa kancane i-dumbbell ngemuva kwekhanda lakho ngaphandle kokunyakazisa ihlombe lakho. Ekupheleni komnyakazo yima kancane.
5. Ku-exhale, buyela endaweni yokuqala, uqondise ingalo phezu kwekhanda. Ithiphu: lapho wenza izivivinyo umphambili kuphela onyakazayo, ucezu lwesandla ukusuka ehlombe ukuya endololwaneni luhlala lumile ngokuphelele.
6. Qedela inombolo edingekayo yokuphindaphinda futhi ushintshe izingalo.

Ukuhlukahluka: esikhundleni sama-dumbbells ungasebenzisa i-simulator yekhebula.