- Gulu la minofu: Triceps
- Mtundu wa masewera olimbitsa thupi: Kudzipatula
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Ma Dumbbells
- Mulingo wamavuto: Woyambira
Zowonjezera dumbbell bronirovanii grip - masewera olimbitsa thupi:
- Gona pa benchi yopingasa, utagwira dumbbell m'manja. Dzanja molunjika mmwamba ndi perpendicular kwa torso. Pazochita izi, gwiritsani ntchito bronirovannyj grip: chikhatho choyang'ana kutsogolo kumapazi.
- Dzanja lachiwiri limayikidwa pa biceps za mkono wogwira ntchito kuti athandizidwe, monga momwe tawonetsera pachithunzichi.
- Pa pokoka mpweya pang'onopang'ono kuchepetsa dumbbell pansi.
- Pa exhale, kukankha triceps, kubweretsa dumbbell pamalo ake oyambirira, kuwongola mkono.
- Malizitsani nambala yofunikira ya reps ndikusintha mkono.
masewera olimbitsa thupi a mikono amachita masewera olimbitsa thupi a triceps ndi ma dumbbells
- Gulu la minofu: Triceps
- Mtundu wa masewera olimbitsa thupi: Kudzipatula
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Ma Dumbbells
- Mulingo wamavuto: Woyambira