Kukwera pazidendene mu makina a Smith

Kukwera kwa zidendene mu makina a Smith - machitidwe aukadaulo:

1. Sinthani barbell mu makina a Smith kutalika kwanu ndikuyimirira papulatifomu pansi pa fretboard.
2. Kubwera ku nsanja ndikofunikira kotero kuti zidendene zinali pa nsanja, ndipo masokosi anali patsogolo pake, monga momwe tawonetsera pachithunzichi. Masokiti akuyang'ana kutsogolo, mapazi m'lifupi m'lifupi.
3. Tsopano ikani khosi pamapewa, kusunga malo omwe akufotokozedwa, ndikukweza barbell mmwamba, kuwongola mawondo. Sungani torso pamalo oongoka. Mawondo azikhala opindika pang'ono. Mipiringidzo ili pamapewa anu kuti mukhale bwino.
4. Pa exhale, kwezani zala zanu, kulimbitsa minofu ya ng'ombe yanu ndikupumira pa zidendene zanu. Onetsetsani kuti mawondo azikhala osasunthika. Gwirani pamwamba kwa mphindi zingapo musanagwe.
5. Pa pokoka mpweya pang`onopang`ono kubwerera poyambira udindo, kutsitsa masokosi ake pansi.
6. Malizitsani nambala yobwereza.

Zosiyanasiyana: chifukwa cha zovuta zolimbitsa thupi, mutha kutenga thandizo la mnzanu kuyika dumbbell pakati pa mapazi anu. Ngati mutasintha malo a nsanja, lowetsani kutsogolo kapena kumbuyo mukhoza kusintha katundu pa minofu ya gastrocnemius.

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