Ukuphakamisa ama-dumbbells ngesandla esisodwa silele ngohlangothi

Ukuphakamisa ama-dumbbells ngesandla esisodwa silele ngohlangothi - izindlela zokuzivocavoca:

1. Bamba i-dumbbell ngesandla esisodwa, ulale eceleni ebhentshini.
2. Imilenze igobile emadolweni, isandla sakhe samahhala sigobeke endololwaneni, sathola ibhulashi ehlombe (elibonisiwe). Lesi kuzoba isikhundla sakho sokuqala.
3. Ngemuva kwalokho ku-exhale, phakamisa ingalo yakho nge-dumbbell up. Bamba endaweni ephezulu umzuzwana. Yenza le nhlangano ngaphandle kwamajezi nokunyakaza okungazelelwe.
4. Esikhathini sokuhogela, yehlisa kancane i-dumbbell endaweni yokuqala.