kukwera kwa ndodo yokhotakhota yomwe ili pa benchi

Kukwera kwa ndodo yopindika yomwe ili pa benchi - machitidwe aukadaulo:

1. Ikani barbell yokhotakhota pansi pa benchi.
2. Gona pa benchi nkhope pansi ndi kukagwira khosi bronirovanii ( kanjedza moyang'ana pansi). Tsukani motalikirapo kuposa m'lifupi mwamapewa. Awa adzakhala malo anu oyamba.
3. Pa exhale, kukoka ndodo payokha, kusunga zigongono pafupi ndi torso. Kokani chotchinga pachifuwa chanu, kuti mukweze katatu kagawo kakang'ono ka lumbar, kapena kokerani cholumikizira kumimba kuti mugwire minofu yayikulu kwambiri yammbuyo.
4. Gwirani izi kwa masekondi angapo. Pa pokoka mpweya pang'onopang'ono kuchepetsa manja anu, kubwerera ku malo oyamba. Malizitsani nambala yofunikira yobwereza.

Zosiyanasiyana: mutha kugwiritsanso ntchito ndodo yokhazikika, koma kupindika kumapereka kusuntha kwabwinoko. Ngati, panthawi yochita masewera olimbitsa thupi, mutenga zigongono kumbali, izi zimayika katundu kumbuyo kwa Delta.