umshini wokunyathelisa waseFrance engxenyeni engezansi

I-French press on the lower block iyindlela yokuzivocavoca:

1. Khetha isisindo osifunayo, unamathisele entanjeni isibambo sentambo. Lala ebhentshini ubheke phezulu, ubambe isibambo.
2. Bamba iziphetho zesibambo ukuze izintende zibhekane (ukubamba hlangothi)
3. Gobisa izindololwane zakho nge-engeli engakwesokudla, kanye nengxenye yengalo ukusuka ehlombe ukuya endaweni yendololwane ngendlela eqondane nomzimba. Ithiphu: ungabeki izindololwane zakho futhi uqinisekise ukuthi amahlombe ayekhomba ophahleni, futhi umphambili - entanjeni engaphezulu kwekhanda lakhe. Lokhu kuzoba indawo yakho yokuqala.
4. Ku-exhale, qondisa izingalo zakho phambili naphezulu zize zibe yi-perpendicular phansi. Ingxenye yengalo ukusuka ehlombe kuya endololwaneni nezindololwane kufanele zihlale zimile, ukunyakaza kungumphambili kuphela. Ekupheleni kokunyakaza misa isikhashana, ucindezela i-triceps.
5. Lapho ehogela kancane buyisela izingalo endaweni yokuqala.
6. Gcwalisa inombolo edingekayo yokuphindaphinda.

Ukwehluka: ungenza futhi lo msebenzi usebenzisa amabhande okumelana noma intambo yebhulokhi engezansi.