ukukhuphuka kwebha kuya esifubeni (ngezinti)

Ukuphakamisa ama-barbells ama-Boobs (ngezitendi) - izindlela zokuzivocavoca:

1. Setha ibha esitendeni ekuphakameni okufunayo. Ukubamba okuphakathi kwentamo yekhanda. Yehlisa okhalweni, ushintshe isisindo somzimba ezinyaweni. Emuva uqonde, ikhanda liphakanyisiwe. Isifuba phambili, amahlombe ngaphezu kwe-fretboard. Lesi kuzoba isikhundla sakho sokuqala.
2. Qala ukuphakamisa ama-barbells ngenkathi uqondisa amadolo. Ukugoba emuva emhlane ongezansi, izingalo zihlala ziqondile. Lawula ukuhamba kwenduku. Lapho induku iphakanyiselwa ezingeni lamadolo akhe, kuqala isigaba sesibili sokukhuphuka.
3. Imilenze inwetshiwe ngokugcwele, enye induku yokuphakamisa ethwalwa ngokwandiswa kwesiqu. Lapho iGriffon ifinyelela maphakathi nethanga, lo msebenzi wawuhlanganisa nabangaphandle kwemilenze. Hambisa amadolo ngaphansi kwebhodi lomunwe, uhambise i-pelvis phambili. Ngenkathi uqinisa amathanga, amathole, uphinde uqondise amadolo. Ekupheleni kokunyakaza isifuba kufanele sandiswe ngokugcwele futhi sincike kancane emuva, izingalo zisamile, njengasekupheleni kwesigaba sokuqala somqansa.
4. Lapho umzimba uqonde ngokuphelele, futhi induku isezingeni lesisu, yenza ukugxuma lapho izingalo ezigobile, izindololwane zaqhubekela phambili, isifuba silethwa ngaphansi kwenduku, amahlombe awela phansi. Ukunciphisa ukushesha kwenduku, wena squat. Induku ihlala emahlombe acwecwe, intamo kancane yentamo, izingalo, izandla zikhululekile.
5. Buyela endaweni yokuqala.