Isandiso sokubamba kwe-armored dumbbell

Isandiso se-dumbbell bronirovanii grip - amasu wokuzivocavoca:

1. Lala ebhentshini elivundlile, ubambe i-dumbbell esandleni. Isandla siqonde phezulu kanye ne-perpendicular to torso. Kulo msebenzi, sebenzisa i-bronirovannyj grip: intende yesandla ibheke phambili ibheke ezinyaweni.
2. Isandla sesibili sifakwe ku-biceps yengalo yokusebenza ukuze sisekele, njengoba kuboniswe esithombeni.
3. Lapho ehogela kancane yehlisa i-dumbbell.
4. Ku-exhale, ukucindezela i-triceps, ulethe i-dumbbell endaweni yayo yasekuqaleni, uqondise ingalo.
5. Qedela inombolo edingekayo yama-reps futhi ulungise ingalo.