Mapewa Okweza atakhala mu makina a Smith

Mapewa onyamulira atakhala mu makina a Smith - masewera olimbitsa thupi:

1. Ikani benchi yotsika mu simulator Smith. Ikani ndodo mu mpumulo kuti muthe kuifika ndi manja anu. Pambuyo kulemera koyenera kumasankhidwa kuti mugone pansi pa benchi ndikuonetsetsa kuti mapewa anu ali pansi pa bar.
2. Kwezani barbell ndi mphamvu ya manja ndikuyiyika pamwamba pake pamtunda wa mkono.
3. Pa exhale bweretsani bar kumbuyo kwa mapewa mmwamba.
4. Pokoka mpweya, tsitsani barbell pansi.
5. Mukamaliza kuchita masewera olimbitsa thupi, mudzayika ndodo pamalo oyimitsa.