- Iqembu lemisipha: Emuva emuva
- Uhlobo lokuzivocavoca: Ukuzihlukanisa
- Imisipha eyengeziwe: Biceps, Trapezoids, latissimus dorsi
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Induku
- Izinga lobunzima: Oqalayo
Ukuphakama kwenduku egobile elele ebhentshini - izivivinyo zesu:
- Faka i-barbell egobile ngaphansi kwebhentshi.
- Lala ebhentshini ubheke phansi futhi ubambe intamo ye-bronirovanii (izintende zibheke phansi). Ibhulashi libanzi kunobubanzi behlombe ngokuhlukana. Lokhu kuzoba indawo yakho yokuqala.
- Ku-exhale, donsa induku ngokwayo, ugcine izindololwane eduze kwe-torso. Donsela i-barbell esifubeni sakho, ukuze ulayishe unxantathu we-lumbar, noma udonsele i-barbell esiswini ukuze ukhiphe umsipha obanzi kakhulu wangemuva.
- Bamba lesi sikhundla imizuzwana embalwa. Lapho uhogela, yehlisa izingalo zakho kancane kancane, ubuyele endaweni yokuqala. Qedela inombolo edingekayo yezimpinda.
Ukuhlukahluka: ungasebenzisa futhi induku evamile, kodwa ukugoba kuzonikeza uhla olungcono lokunyakaza. Uma, ngesikhathi sokuzivocavoca, uzothatha izindololwane uye ezinhlangothini, lokhu kubeka umthwalo ngemuva kweDelta.
izivivinyo zokuzivocavoca emuva nge-barbell
- Iqembu lemisipha: Emuva emuva
- Uhlobo lokuzivocavoca: Ukuzihlukanisa
- Imisipha eyengeziwe: Biceps, Trapezoids, latissimus dorsi
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Induku
- Izinga lobunzima: Oqalayo