Kuwoloka pa midadada
  • Gulu la minofu: latissimus dorsi
  • Mtundu wa masewera olimbitsa thupi: Oyambira
  • Minofu yowonjezera: Biceps, Mapewa, Middle back
  • Mtundu wa masewera olimbitsa thupi: Mphamvu
  • Zida: Zoyimira pama chingwe
  • Mulingo wovuta: Wapakati
Kusinthana pa midadada Kusinthana pa midadada
Kusinthana pa midadada Kusinthana pa midadada

Cross-thrust blocks - machitidwe aukadaulo:

  1. Kukhala kapena kuyimirira, tengani chingwe choyimira mkono monga momwe tawonetsera pachithunzichi. Manja akulozera mmwamba. Awa adzakhala malo anu oyamba.
  2. Kusunga torso, thamangitsani manja anu pansi. The kwambiri udindo - mikono akuyese- pa elbows, manja pa mlingo wa mapewa mzere. Mukamachita izi, kumbukirani kupukuta mozungulira 90 °.
  3. Pepani kubwerera pamalo oyambira.

Zochita pavidiyo:

masewera olimbitsa thupi kumbuyo kwa chipika chapamwamba
  • Gulu la minofu: latissimus dorsi
  • Mtundu wa masewera olimbitsa thupi: Oyambira
  • Minofu yowonjezera: Biceps, Mapewa, Middle back
  • Mtundu wa masewera olimbitsa thupi: Mphamvu
  • Zida: Zoyimira pama chingwe
  • Mulingo wovuta: Wapakati

Siyani Mumakonda