Kanikizani T-rod ndi dzanja limodzi potsetsereka

Kokani T-rod ndi dzanja limodzi potsetsereka - njira yochitira masewera olimbitsa thupi:

1. Kwezani belu la Olimpiki ndi dzanja limodzi kulemera komwe mukufuna. Onetsetsani kuti malekezero ake ena azikhala osasunthika, ayikeni pakona kapena kukonza china chake kuchokera pamwamba.
2. Tsatirani kutsogolo, kugwada m'chiuno mpaka thupi lanu lakumtunda likhala lofanana ndi pansi. Maondo anu pang'ono.
3. Gwirani khosi ndi dzanja limodzi pansi pa ma disks, dzanja lachiwiri lipume pa bondo, monga momwe tawonetsera pa chithunzichi. Awa adzakhala malo anu oyamba.
4. Pa exhale, kukoka ndodo payokha, kusunga chigongono pafupi ndi torso (kuti tikwaniritse bwino kwambiri ndi katundu kumbuyo) mpaka mawilo sadzakhudza chifuwa chanu. Kumapeto kwa kayendetsedwe kake, sungani minofu yam'mbuyo ndikusunga malowa kwa masekondi angapo. Langizo: pewani kusuntha kwa thunthu, kuyenera kukhala kosasunthika, dzanja lokha.
5. Pa pokoka mpweya pang'onopang'ono kuchepetsa barbell kumalo oyambira. Langizo: musalole ndodo kukhudza ma discs pansi. Kuti muziyenda bwino, gwiritsani ntchito ma disc ang'onoang'ono.
6. Malizitsani nambala yofunikira yobwereza, kenako sinthani mikono.

Kusiyanasiyana: Muthanso kuchita izi pogwiritsa ntchito chipika chapansi cha chingwe.