Atolankhani aku France akhala

French press sitting - masewero olimbitsa thupi:

1. Khalani pa benchi yopingasa ndi backrest. Tengani dumbbell ndi manja onse awiri, gwirani dumbbell kutalika kwa mkono pamwamba pa mutu. Langizo: ngati kulemera kuli kwakukulu, ndi bwino kuthandizidwa ndi mnzanu. Gwirani dumbbell monga momwe tawonetsera pachithunzichi: chimbalecho chili m'manja, zala zazikulu pa chogwirira. Dzanja loyang'ana m'mwamba. Awa adzakhala malo anu oyamba.
2. Mbali ya mkono kuchokera phewa ndi chigongono pafupi mutu, perpendicular pansi. Pokoka mpweya, tsitsani dumbbell kumbuyo kwa mutu wanu mu semicircular trajectory. Pitirizani mpaka mkonowo ukhudza bicep. Langizo: mapewa ndi zigongono zimakhala zosasunthika, kuyenda ndi mkono wokhawokha.
3. Pa exhale, kukankha triceps, kwezani mkono wanu, kubwezera dumbbell pamalo ake oyambirira.
4. Malizitsani nambala yobwereza.

Kusiyanasiyana:

1. Mutha kuchita izi mutayimirira, koma pakadali pano, katundu wakumbuyo amakhala wochulukirapo.
2. M'malo mwa ma dumbbells mutha kugwiritsa ntchito muyezo kapena EZ-bar. Pankhaniyi, gwirani ndodo ya bronirovanii (manja akuyang'ana kutsogolo).
3. M'malo mwa dumbbells mungagwiritse ntchito chingwe pansi chipika ndi chingwe, wamba kapena EZ-handle.

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