Donsela ama-dumbbells esifubeni

Donsela ama-dumbbell esifubeni - umsebenzi wezobuchwepheshe:

1. Thatha i-dumbbell esandleni sakho. Yehlisa isandla sakho phansi njengoba kukhonjisiwe emfanekisweni. Izandla zikhululekile, kodwa ngokugoba kancane engxenyeni yendololwane. Ingemuva liqondile. Isandla esikhululekile ebhandeni. Lokhu kuzoba isikhundla sakho sokuqala.
2. Ukuzama ukusebenzisa imisipha yehlombe ku-exhale, phakamisa i-dumbbell ezingeni lesifuba. Zama ukugcina ukunyakaza kwakho kuqondise izindololwane.
3. Ekuhogeleni, yehlisa ama-dumbbells phansi endaweni yokuqala.

Kubalulekile ukulawula isisindo, ngoba ukubulawa okungalungile kungenzeka ama-asymmetries ekukhuleni kwemisipha. Ngaphezu kwalokho kungenzeka ukuthi kulimaze ihlombe elihlangene. Zama ukwenza lo msebenzi ngaphandle kwama-jerks nokunyakaza okungazelelwe.