- Gulu la minofu: Triceps
- Mtundu wa masewera olimbitsa thupi: Kudzipatula
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Ndodo
- Mulingo wovuta: Wapakati
Extension rod narrow grip supine - machitidwe aukadaulo:
- Tengani zachilendo kapena EZ-bar bronirovanii nsinga ( kanjedza moyang'ana kutsogolo), kugona pa benchi yopingasa kuti mutu wake anali pafupi mapeto a benchi. Langizo: ngati mukugwiritsa ntchito ndodo yabwinobwino, igwireni paphewa m'lifupi, ngati mugwiritsa ntchito EZ-bar, sungani mkati mwake.
- Manja patsogolo panga ndikusuntha belu pang'onopang'ono mumayendedwe ozungulira mutu. Mikono kumapeto kwa kayendedwe kayenera kukhala kumbuyo kwa mutu perpendicular pansi. Awa adzakhala malo anu oyamba. Langizo: osayika zigongono zanu.
- Pokoka mpweya, tsitsani belu pansi poweramitsa zigongono zanu, kupitiriza kusunga mikono yake kuchokera phewa mpaka chigongono. Pitirizani kuyenda mpaka manja anu sadzakhala perpendicular pansi.
- Pa exhale, bweretsani bar ku malo oyamba. Kumapeto kwa mayendedwe, finyani ma triceps anu ndikupumira. Langizo: mbali ya mkono kuchokera phewa kupita ku chigongono ndipo zigongono zizikhala zosasunthika, kuyenda ndi mkono wokhawokha.
- Malizitsani nambala yobwereza.
Zosiyanasiyana: pakuvuta kwa masewera olimbitsa thupi, mutha kugwiritsa ntchito dumbbell.
EZ-barbell bench press exercises for the arms exercises triceps exercises with barbell
- Gulu la minofu: Triceps
- Mtundu wa masewera olimbitsa thupi: Kudzipatula
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Ndodo
- Mulingo wovuta: Wapakati