Okuqukethwe
- Iqembu lemisipha: Emuva emuva
- Uhlobo lokuzivocavoca: Okuyisisekelo
- Imisipha eyengeziwe: I-Biceps, i-latissimus dorsi
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Induku
- Izinga lobunzima: Phakathi
Donsa i-T-rod ngezandla zombili emthambekeni - indlela yokuzivocavoca:
- Layisha i-barbell ye-Olympic ngesandla esisodwa isisindo osifunayo. Qiniseka ukuthi omunye umkhawulo wayo uzohlala umile, uyibeke ekhoneni noma ulungise okuthile ukusuka phezulu.
- Gxila phambili, ugobe okhalweni kuze kube yilapho umzimba wakho ongaphezulu usucishe ufane nephansi, njengoba kuboniswe emfanekisweni. Gobisa kancane amadolo akho.
- Bamba intamo ngezandla zombili ngqo ngaphansi kwamadiski. Lokhu kuzoba indawo yakho yokuqala.
- Ku-exhale, donsa induku ngokwayo, ugcine izindololwane ziseduze ne-torso (ukuze uzuze ukusebenza kahle okuphezulu nomthwalo we-back) kuze kube yilapho amasondo engeke athinte isifuba sakho. Ekupheleni kokunyakaza, cindezela imisipha yangemuva bese ubamba lesi sikhundla imizuzwana embalwa. Ithiphu: gwema ukunyakaza kwe-trunk, kufanele ihlale imile, isebenza izandla kuphela.
- Lapho uhogela, yehlisa kancane i-barbell lapho uqala khona. Ithiphu: ungavumeli induku ithinte amadiski phansi. Ukuze uthole i-amplitude efanele yokunyakaza, sebenzisa ama-disc amancane.
- Gcwalisa inombolo edingekayo yokuphindaphinda.
Ukwehluka: ungakwazi futhi ukwenza lo msebenzi usebenzisa ibhulokhi engezansi yentambo noma isifanisi esinombhalo ongu-T.
Ukuzivocavoca ngevidiyo:
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: Induku
- Izinga lobunzima: Phakathi