i-Push bese ucindezela indawo yokuma

Push and press of a bar standing — inqubo yokuzivocavoca:

Isigaba sokutakula:

1. Gobisa kancane izinqulu namadolo, gcina umzimba wakho uqondile.
2. I-Jolt ebukhali ngenxa yokuqondisa kwamadolo.
3. Bamba umzimba uqonde.
4. Ngaleso sikhathi, lapho imilenze iqondiswa, yenza ibha yokucindezela ibhentshi phezulu.
5. Kubalulekile ukuqonda ukuthi i-50% yamandla okuphakamisa i-akhawunti yamandla emilenze.

Isigaba sokwehla kwenduku:

1. Qala ukwehlisa i-barbell emahlombe.
2. Khululeka ukhalo namadolo, futhi uhlale phansi kancane, ukuze udambise ukuwa kwesisindo emahlombe.
3. Qondisa izinqe namadolo, bese uphinda isigaba sokululama senduku.

Ukuphefumula:

1. Exhale ekuphakamiseni.
2. Adonse umoya ekwehleni.