makina osindikizira achi French pa unit yapansi

Makina osindikizira achi French pamtunda wapansi ndi njira yochitira masewerawa:

1. Sankhani kulemera komwe mukufuna, kugwirizanitsa ndi chingwe chogwirira ntchito. Gona pa benchi moyang'ana mmwamba, gwira chogwirira.
2. Gwira nsonga za chogwiriracho kuti manja ake ayang'anizane (kusalowerera ndale)
3. Pindani zigongono zanu molunjika, ndi gawo la mkono kuchokera paphewa kupita ku chigongono potengera torso. Langizo: musaike zigongono zanu ndikuwonetsetsa kuti mapewa akulozera padenga, ndi mkono - ku chingwe pamwamba pa mutu wake. Awa adzakhala malo anu oyamba.
4. Pa exhale, yongolani manja anu patsogolo ndi mmwamba mpaka iwo ali perpendicular pansi. Mbali ya mkono kuchokera phewa kupita ku chigongono ndipo zigongono zikhale zokhazikika, kuyenda ndi mkono wokhawokha. Pamapeto pa kuyenda kaye kaye, kukankha triceps.
5. Pa pokoka mpweya pang'onopang'ono bwererani manja kumalo oyambira.
6. Malizitsani nambala yobwereza.

Zosiyanasiyana: mutha kuchitanso izi pogwiritsa ntchito magulu otsutsa kapena chingwe chakumunsi chakumunsi.