Ukudonsa ebhentshini lokuthamba

Donsela ku-incline bench - izivivinyo zesu:

1. Thatha i-dumbbell esandleni ngasinye bese ulala ubheke phansi ebhentshini elithambekele. Ukuthambekela kwamabhentshi angemuva kufanele kube cishe ama-degree angama-30.
2. Izandla kufanele ziqonde futhi ziqonde phansi, njengoba kuboniswe esithombeni.
3. Zungezisa isihlakala sakho ukuze intende ibheke phansi.
4. Nweba izindololwane. Lokhu kuzoba indawo yakho yokuqala.
5. Ku-exhale, donsa ama-dumbbells phezulu njengokungathi ucindezela ibhentshi ebhentshini elinethambeka elibuyela emuva. Gobisa izindololwane uphakamise amahlombe phezulu. Qhubeka kuze kube yilapho ingxenye yengalo ukusuka ehlombe kuya endololwaneni ingeke ibe sezingeni lomhlane. Ukusikisela: lapho uvivinya umzimba, izindololwane kufanele zikhuphuke futhi zibheke ohlangothini, ekupheleni kokwenza kahle ukunyakaza, i-torso yakho nezingalo ezingaphezulu kufanele zakhe uhlamvu "T". Bamba lesi sikhundla imizuzwana embalwa.
6. Lapho uhogela, yehlisa izingalo zakho kancane kancane, ubuyele endaweni yokuqala.
7. Gcwalisa inombolo edingekayo yokuphindaphinda.

Ukwehluka: ungenza lo msebenzi usebenzisa ukubamba okungathathi hlangothi (izintende zibhekane). Ungasebenzisa futhi ibha.