Press French ndi barbell itayimirira

Makina osindikizira achi French okhala ndi barbell - masewera olimbitsa thupi:

1. Khalani olondola, mutagwira wamba kapena EZ-bar bronirovanii (manja akuyang'ana kutsogolo). Sakanizani kale m'lifupi m'lifupi. Mapazi m'lifupi mwake.
2. Tambasulani manja anu ndi barbell pamwamba. Osayika zigongono. Awa adzakhala malo anu oyamba.
3. Mbali ya mkono kuchokera pachigongono iyenera kukhala pafupi ndi mutu perpendicular mpaka pansi. Zigongono zinalunjikitsa mkati kumutu. Pokoka mpweya, tsitsani barbell kumbuyo kwa mutu wanu mu semicircular trajectory. Pitirizani kuyenda mpaka manja anu akhudze biceps.
4. Pa exhale, bweretsani barbell pamalo oyambira, ndikumangirira triceps.
5. Malizitsani nambala yobwereza.

Zosiyanasiyana: Muthanso kuchita izi pogwiritsa ntchito ma dumbbells kapena chingwe cholumikizira pansi.