kukwera kwa bala pachifuwa (ndimayimidwe)

Kukweza ma barbell a Boobs (okhala ndi maimidwe) - masewera olimbitsa thupi:

1. Ikani mipiringidzo pa choyimilira pamtunda womwe mukufuna. Mutu khosi sing'anga kugwira. Kutsitsa m'chiuno, kusuntha kulemera kwa thupi kumapazi. Kubwerera mowongoka, mutu utakwezeka. Chifuwa patsogolo, mapewa pamwamba pa fretboard. Awa adzakhala malo anu oyamba.
2. Yambani kukweza ma barbell mukuwongola mawondo. Kubwerera kumbuyo kumunsi kumbuyo, mikono imakhala yowongoka. Yang'anirani kuyenda kwa ndodo. Pamene ndodo imakwezedwa pamlingo wa mawondo ake, imayamba gawo lachiwiri la kukwera.
3. Miyendo yotambasulidwa bwino, ndodo yonyamulira ina yonyamula ndi kutambasuka kwa thunthu. Griffon ikafika pakati pa ntchafu, ntchitoyo idaphatikizapo zowonjezera za miyendo. Sungani mawondo pansi pa chala, ndikusuntha pelvis patsogolo. Pamene akukankha ntchafu, ng'ombe, kachiwiri kuwongola mawondo. Kumapeto kwa kayendedwe ka torso iyenera kukulitsidwa mokwanira ndikutsamira pang'ono, mikono ikadali yowongoka, monga kumapeto kwa gawo loyamba la kukwera.
4. Pamene thupi kwathunthu anawongoka, ndi ndodo pa mlingo wa pamimba, amachita kulumpha pamene akupindika manja, elbows anakankhira patsogolo, chifuwa wabweretsedwa pansi pa ndodo, mapewa kugwa. Kuchepetsa kuthamanga kwa ndodo, mumagwada. Ndodoyo imakhala pa mapewa ophwanyika, khosi pang'ono kwa khosi, mikono, manja omasuka.
5. Bwererani poyambira.