- Iqembu lemisipha: Emuva emuva
- Uhlobo lokuzivocavoca: Okuyisisekelo
- Imisipha eyengeziwe: I-Biceps, i-latissimus dorsi
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Isimulator
- Izinga lobunzima: Phakathi
Donsa i-T-rod elele - izivivinyo zesu:
- Landa umqeqeshi isisindo esidingekayo, lungisa i-footplate ukuze endaweni yokulala ingxenye engenhla yesifuba sami ibe ngaphezu kwesiteji. Ithiphu: kuye ngokucushwa kwemishini, indawo efanele ingaba njalo, lapho ingxenye engaphezulu yebele izophumula khona kumbeleko.
- Lala ubheke phansi esitendini bese ubamba izibambo. Ungasebenzisa i-spinaroonie, i-bronirovannyj noma i-neutral grip kuye ngokuthi iyiphi ingxenye yangemuva ofuna ukuyilayisha.
- Aphakamise intamo aphume endaweni yokumisa bese welula izingalo phambi kwakhe. Lokhu kuzoba indawo yakho yokuqala.
- Ku-exhale, phakamisa kancane intamo yakho phezulu. Ekupheleni kokunyakaza, cindezela imisipha yakho yangemuva. Ithiphu: ingxenye yengalo yakho ukusuka ehlombe kuya endololwaneni, hlala useduze ne-torso ukuze uthole umthwalo omkhulu wemisipha yangemuva. Futhi gcina i-torso yakho kusukela phansi futhi ungasebenzisi ama-biceps ukuphakamisa isisindo.
- Bamba lesi sikhundla imizuzwana embalwa. Lapho uhogela, yehlisa izingalo zakho kancane kancane, ubuyele endaweni yokuqala.
- Gcwalisa inombolo edingekayo yokuphindaphinda.
Izivivinyo ze-T-bar zokuzivocavoca emuva nge-barbell
- Iqembu lemisipha: Emuva emuva
- Uhlobo lokuzivocavoca: Okuyisisekelo
- Imisipha eyengeziwe: I-Biceps, i-latissimus dorsi
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Isimulator
- Izinga lobunzima: Phakathi