Kanikizani T-rod pamalo oyenera

Kokani T-rod kunama - masewera olimbitsa thupi:

1. Koperani mphunzitsi kulemera koyenera, kusintha phazi kuti mu malo supine kumtunda kwa chifuwa changa anali pamwamba poima. Langizo: kutengera kasinthidwe ka zida, malo olondola angakhale otero, pomwe kumtunda kwa bere kumapumira pachibelekero.
2. Gona chafufumimba pa choyimilira ndi kugwira zogwirira ntchito. Mukhoza kugwiritsa ntchito spinaroonie, bronirovannyj kapena kusalowerera ndale malinga ndi mbali ya msana yomwe mukufuna kunyamula.
3. Kwezani khosi kuchokera pa choyimilira ndikukulitsa mikono pansi patsogolo pake. Awa adzakhala malo anu oyamba.
4. Pa exhale, kwezani khosi lanu pang'onopang'ono. Kumapeto kwa kayendetsedwe kake, finyani minofu yanu yam'mbuyo. Langizo: gawo la mkono wanu kuchokera paphewa mpaka pa chigongono, khalani pafupi ndi torso kuti muthe kulemera kwakukulu kwa minofu yakumbuyo. Komanso sungani torso yanu kuchokera pansi ndipo musagwiritse ntchito ma biceps kuti mukweze kulemera kwake.
5. Gwirani izi kwa masekondi angapo. Pa pokoka mpweya pang'onopang'ono kuchepetsa manja anu, kubwerera ku malo oyamba.
6. Malizitsani nambala yobwereza.