PE102 SHOULDER PRESS

The wokhala pamapewa osindikizira ndi kayendedwe wamba mu maphunziro mapewa bwino ntchito minofu mapewa ndi chapamwamba kumbuyo.
Kuti muchite izi, mufunika makina osindikizira okhala.
Umu ndi momwe mungapangire makina osindikizira okhala pamapewa: Khalani pa makina osindikizira okhala pansi, Gwirani zogwirira za makina osindikizira ndi manja onse awiri.
Pang'onopang'ono kanikizani zogwirirazo mpaka mikono itawongoka, koma musatseke zigongono.
Gwirani pamwamba kwa kamphindi, kenaka tsitsani pang'onopang'ono zogwirira ntchito kubwerera kumalo oyambira, ndikuwongolera kuthamanga kwa kutsika kwanu.
Bwerezani zomwe zatchulidwa pamwambapa nthawi zambiri.
Chenjezo: Sankhani kulemera koyenera ndi kubwereza kuti muthe kuyendetsa bwino ndikumva kukondoweza kwa minofu, koma osatopa kwambiri kapena kuvulala.
Sungani thupi lanu kukhala lokhazikika, mothandizidwa ndi kaimidwe kowongoka ndi minofu yolimba yapakati.
Pewani kugwiritsa ntchito chiuno kapena msana wanu kukanikiza mwamphamvu, kuti musawononge thupi.
Ganizirani za kusunga mapewa anu omasuka ndikuyang'ana mapewa anu ndi minofu yam'mbuyo yam'mbuyo.
Ngati ndinu woyamba kapena simukudziwa bwino izi, ndi bwino kuti muzichita motsogoleredwa ndi mphunzitsi kuti muwonetsetse kuphedwa moyenera ndikupewa kuvulala.