I-French press ihlezi

I-French press sitting - amasu okuzivocavoca:

1. Hlala ebhentshini elivundlile eline-backrest. Thatha i-dumbbell ngezandla zombili, ubambe i-dumbbell ngobude bengalo ngaphezu kwekhanda. Ukusikisela: uma isisindo sikhulu, kungcono ukuthatha usizo lomlingani. Bamba i-dumbbell njengoba kukhonjisiwe emfanekisweni: i-disc isezintendeni, izithupha esibanjeni. Impama ibheke phezulu. Lokhu kuzoba isikhundla sakho sokuqala.
2. Ingxenye yengalo ukusuka ehlombe ukuya endololwaneni eduze kwekhanda, i-perpendicular kuya phansi. Lapho uhogela, yehlisa i-dumbbell ngemuva kwekhanda lakho ku-trajectory ye-semicircular. Qhubeka kuze kube yilapho ingalo ithinta i-bicep. Ukusikisela: amahlombe nezindololwane kuhlala kumile, ukunyakaza kuyingalo kuphela.
3. Ku-exhale, ucindezela i-triceps, phakamisa ingalo yakho, ubuyisele i-dumbbell endaweni yayo yasekuqaleni.
4. Gcwalisa inombolo edingekayo yokuphindaphinda.

Ukwehluka:

1. Ungenza lo msebenzi umile, kodwa kulokhu, umthwalo ongemuva uzoba ngaphezulu.
2. Esikhundleni sama-dumbbells ungasebenzisa i-standard noma i-EZ-bar. Kulesi simo, bamba induku ye-bronirovanii grip (izintende ezibheke phambili).
3. Esikhundleni sama-dumbbell ungasebenzisa ibhulokhi engezansi yentambo ngentambo, evamile noma isibambo se-EZ.

Ukuzivocavoca ngevidiyo: