Cindezela isiFulentshi nge-barbell ebhentshini eliyisicaba

I-French press ene-barbell ebhentshini elehlelayo lokuqalisa umsebenzi wokuzivivinya:

1. Thatha i-barbell reverse grip (izintende zibheke phansi). Gcoba kancane kunobubanzi behlombe.
2. Lala ebhentshini elehlayo, ingemuva eline-engeli ephakathi kuka-45 no-75 degrees.
3. Qondisa izingalo zakho phezulu, izindololwane ziphendukele ngaphakathi, umgoqo phezu kwekhanda lakhe. Lokhu kuzoba indawo yakho yokuqala.
4. Lapho uhogela umoya, yehlisa kancane i-barbell ngemuva kwekhanda lakho ku-semicircular trajectory. Qhubeka kuze kube yilapho ingalo ithinta i-bicep. Ukusikisela: ingxenye yengalo ukusuka ehlombe ukuya endololwaneni imile futhi iseduze nekhanda lakho. Ukunyakaza kungumphambili kuphela.
5. Ku-exhale, buyisela induku endaweni yayo yokuqala, uqondise izingalo.
6. Gcwalisa inombolo edingekayo yokuphindaphinda.

Ukwehluka: ungenza lo msebenzi usebenzisa i-EZ-bar, ama-dumbbells (usebenzisa i-bronirovannyj noma i-spinaroonie grip), uhlezi noma umile ngama-dumbbell amabili, ugcine izintende zakho zibheke i-torso.