- Iqembu lemisipha: iTriceps
- Uhlobo lokuzivocavoca: Ukuzihlukanisa
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Ama-Dumbbells
- Izinga lobunzima: Oqalayo
Isandiso se-dumbbell spinaround grip - izivivinyo zesu:
- Lala ebhentshini elivundlile, ubambe i-dumbbell esandleni. Isandla siqonde phezulu kanye ne-perpendicular to torso. Kulo msebenzi, sebenzisa i-spinaroonie grip: intende yesandla ibheke ebusweni.
- Isandla sesibili sifakwe ku-biceps yengalo yokusebenza ukuze sisekele, njengoba kuboniswe esithombeni.
- Lapho ehogela kancane yehlisa i-dumbbell.
- Ku-exhale, ukucindezela i-triceps, ulethe i-dumbbell endaweni yayo yasekuqaleni, uqondise ingalo.
- Qedela inombolo edingekayo yama-reps futhi ulungise ingalo.
Qaphela: ngemva kokuzivocavoca, ungayeki i-dumbbell phansi, njengoba lokhu kungabangela ukulimala esihlakaleni.
Goba amadolo akho, wandise izihlakala, ubeke i-dumbbell ethangeni eliphezulu. Ngesikhathi esifanayo, phakamisa i-torso yakho engenhla ebhentshini, uzisize ukushaya izinyawo. Beka i-dumbbell phansi eduze kwakhe.
izivivinyo zezingalo zivivinya umzimba we-triceps ngama-dumbbells
- Iqembu lemisipha: iTriceps
- Uhlobo lokuzivocavoca: Ukuzihlukanisa
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Ama-Dumbbells
- Izinga lobunzima: Oqalayo