Makina osindikizira achi French okhala ndi barbell pa benchi lathyathyathya

Makina osindikizira achi French okhala ndi barbell panjira yotsetsereka yoyendetsera masewera olimbitsa thupi:

1. Tengani chogwirizira cha barbell reverse (manja akuyang'ana pansi). Sambani mocheperapo kuposa m'lifupi mwake.
2. Gona pa benchi yotsika, yomwe kumbuyo kwake kuli pakona pakati pa 45 ndi 75 madigiri.
3. Kuwongola manja anu mmwamba, elbows anatembenukira mkati, kapamwamba pamutu pake. Awa adzakhala malo anu oyamba.
4. Pa pokoka mpweya pang'onopang'ono kuchepetsa barbell kumbuyo kwa mutu wanu mu semicircular trajectory. Pitirizani mpaka mkonowo ukhudza bicep. Langizo: Mbali ya mkono kuchokera paphewa kupita ku chigongono chokhazikika komanso pafupi ndi mutu wanu. Kuyenda ndi mkono wokhawokha.
5. Pa exhale, bweretsani ndodo kumalo ake oyambirira, kuwongola manja.
6. Malizitsani nambala yobwereza.

Zosiyanasiyana: mutha kuchita izi pogwiritsa ntchito EZ-bar, dumbbells (pogwiritsa ntchito bronirovannyj kapena spinaroonie grip), mutakhala kapena mutayimilira ndi ma dumbbell awiri, manja anu akuyang'ana torso.