ukunwetshwa kwenduku yokubamba ewumngcingo endaweni ethambekele

I-Extension rod i-narrow grip supine - izivivinyo zesu:

1. Thatha ukubamba okujwayelekile noma kwe-EZ-bar bronirovanii (izintende zibheke phambili), lala ebhentshini eliqondile ukuze ikhanda lakhe liseduze nokuphela kwebhentshi. Ithiphu: uma usebenzisa induku ejwayelekile, yibambe ngokubamba ebangeni lehlombe, uma usebenzisa i-EZ-bar, yigcine engxenyeni engaphakathi.
2. Izandla phambi kwami ​​bese inyakazisa insimbi ehlabayo kancane kancane ku-semicircular trajectory yekhanda. Izingalo ekupheleni kokunyakaza kufanele zibe ngemuva kwekhanda elibheke phansi. Lokhu kuzoba indawo yakho yokuqala. Ithiphu: ungabeki izindololwane zakho.
3. Lapho uhogela umoya, yehlisa i-barbell phansi ngokugoba izindololwane zakho, uqhubeke ugcina izingalo zakhe kusukela ehlombe kuye endololwaneni. Qhubeka nokunyakaza kuze kube yilapho izingalo zingeke zibe perpendicular phansi.
4. Ekukhipheni umoya buyisela ibha endaweni yokuqala. Ekupheleni kokunyakaza, cindezela ama-triceps akho bese ume kancane. Ukusikisela: ingxenye yengalo kusuka ehlombe kuye endololwaneni futhi izindololwane kufanele zihlale zimile, ukunyakaza kungumkhono kuphela.
5. Gcwalisa inombolo edingekayo yokuphindaphinda.

Ukwehluka: ngobunzima bokuzivocavoca, ungasebenzisa i-dumbbell.