Kuwonjezera dumbbell chifukwa cha mutu

Kukulitsa dumbbell chifukwa chamutu - machitidwe aukadaulo:

1. Tengani dumbbell. Khalani pa benchi ndi nsana ndi kuika dumbbell pamwamba ntchafu. Mukhozanso kuchita izi mutaima.
2. Kwezani dumbbell pa phewa mlingo, ndiye kuwongola mkono, kukweza dumbbell pamwamba pa mutu. Dzanja liyenera kukhala pambali pa mutu wanu, perpendicular mpaka pansi. Dzanja lina lisungunuke kapena kumanga lamba kapena kugwira malo okhazikika.
3. Tembenuzani dzanja lanu kuti chikhatho chiyang'ane kutsogolo, ndipo chala chanu chiloze ku denga. Awa adzakhala malo anu oyamba.
4. Pa pokoka mpweya pang'onopang'ono tsitsani dumbbell kumbuyo kwa mutu wanu osasuntha phewa lanu. Kumapeto kwa kayendedwe kaye kaye.
5. Pa exhale, bwererani kumalo oyambira, kuwongola mkono pamutu. Langizo: pochita masewera olimbitsa thupi, mkono wokhawokha umayenda, chidutswa cha dzanja kuchokera pamapewa kupita pachigongono chimakhala chilili.
6. Malizitsani nambala yofunikira yobwereza ndikusintha zida.

Zosiyanasiyana: m'malo mwa ma dumbbells mutha kugwiritsa ntchito choyimira chingwe.