Kukweza ma dumbbells pa benchi lathyathyathya gwira "nyundo"
  • Gulu lamagulu: Biceps
  • Mtundu wa masewera olimbitsa thupi: Kudzipatula
  • Mtundu wa masewera olimbitsa thupi: Mphamvu
  • Zida: Ma Dumbbells
  • Mulingo wamavuto: Woyambira
Kukweza ma dumbbells a biceps pa benchi yopendekera yokhala ndi nyundo Kukweza ma dumbbells a biceps pa benchi yopendekera yokhala ndi nyundo
Kukweza ma dumbbells a biceps pa benchi yopendekera yokhala ndi nyundo Kukweza ma dumbbells a biceps pa benchi yopendekera yokhala ndi nyundo

Kukweza ma dumbbells pa benchi yosalala "nyundo" ndiyo njira yochitira masewera olimbitsa thupi:

  1. Khalani pa benchi. M'dzanja lililonse gwirani dumbbell ndi kusalowerera ndale. Manja pansi, zigongono mbande pa thupi. Awa adzakhala malo anu oyamba.
  2. Pa exhale, tsatirani kupindika kwa mikono pa biceps. Langizo: gawo la mkono wanu kuyambira pachigongono mpaka pamapewa liyenera kukhala lokhazikika. Gwirani manja okha. Kusunthaku kuyenera kupitilirabe mpaka kuchepetsedwa kwathunthu kwa ma biceps mpaka ma dumbbell azikhala pamapewa. Imani kaye pang'ono, ndikulimbitsa minofu.
  3. Pa pokoka mpweya pang`onopang`ono kuchepetsa dumbbells kubwerera poyambira malo.
masewera olimbitsa thupi a mikono yochita masewera olimbitsa thupi a biceps ndi ma dumbbells
  • Gulu lamagulu: Biceps
  • Mtundu wa masewera olimbitsa thupi: Kudzipatula
  • Mtundu wa masewera olimbitsa thupi: Mphamvu
  • Zida: Ma Dumbbells
  • Mulingo wamavuto: Woyambira

Siyani Mumakonda