Bench akanikizire yopapatiza yogwira mu Smith makina

Kanikizani benchi yopapatiza pamakina a Smith - machitidwe aukadaulo:

1. Ikani benchi yopingasa mu makina a Smith. Ikani choyikapo barbell pamtunda kuti mutha kukulitsa manja atagona pa benchi. Sankhani cholemera, gonani pa benchi. Bronirovannyj pogwiritsira ntchito yopapatiza (miyendo ikuyang'ana kutsogolo, manja paphewa m'lifupi), chotsani kapamwamba pazitsulo. Awa adzakhala malo anu oyamba.
2. Pa pokoka mpweya pang'onopang'ono kuchepetsa barbell pakati pa chifuwa chake. Langizo: samalani ndi zigongono, ziyenera kukhala pafupi ndi torso.
3. Pambuyo popuma pang'ono pa exhale, bweretsani barbell pamalo oyambira, ndikumangirira triceps. Mikono yowongoka kachiwiri, imirirani, kenaka tsitsani belu pang'onopang'ono. Langizo: Kusunthira pansi kuyenera kutenga kawiri nthawi kuposa kukwera.
4. Malizitsani nambala yobwereza.
5. Pambuyo pa masewera olimbitsa thupi, bweretsani barbell ku rack.

Zindikirani: ngati mukuchita izi koyamba, tikukulimbikitsani kuti muthandizidwe ndi mnzanu. Ngati izi sizingatheke, samalani posankha kulemera kwake.

Kusiyanasiyana: Mukhozanso kuchita izi pogwiritsa ntchito plain kapena EZ-bar kapena dumbbell (kuwasunga osalowerera ndale).