- Iqembu lemisipha: iTriceps
- Uhlobo lokuzivocavoca: Okuyisisekelo
- Imisipha eyengeziwe: Isifuba, Amahlombe
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Induku
- Izinga lobunzima: Oqalayo
I-JM-press - amasu okuzivocavoca:
- Qala umsebenzi njengoba nje cindezela ibhentshi ukubamba ewumngcingo elele ebhentshini. Lala ebhentshini elivundlile, ubambe i-barbell ngaphezu kwakhe ngezandla ezilule, izindololwane ziqondise ngaphakathi. Esikhundleni sokugcina izingalo zihambisana ne-torso, yibeke ukuze intamo ibe ngaphezu kwesifuba. Lokhu kuzoba indawo yakho yokuqala.
- Lapho uhogela, yehlisa i-barbell phansi ngokugoba izindololwane zakho. Phakathi nokunyakaza uzodinga ukuhambisa ibha kancane kancane. Kuzokusebenzela uma wenza ukunyakaza ngezingalo zakho, uzisondeza ezinyaweni ngamasentimitha ambalwa (2-3). Ukusikisela: lapho wenza lokhu kunyakaza, gcina izindololwane zakho zigobile.
- Ku-exhale, cindezela i-barbell phezulu, uqondise izingalo (njengasebhentshini cindezela ukubamba okuncane okulele).
- Buyisela induku endaweni yayo yokuqala bese uqala umsebenzi futhi.
- Gcwalisa inombolo edingekayo yokuphindaphinda.
Ukuhlukahluka: ungasebenzisa futhi ama-dumbbells kulo msebenzi.
ibhentshi press exercise for the arms exercises triceps exercises with a barbell
- Iqembu lemisipha: iTriceps
- Uhlobo lokuzivocavoca: Okuyisisekelo
- Imisipha eyengeziwe: Isifuba, Amahlombe
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Induku
- Izinga lobunzima: Oqalayo