1. Gona pansi pa benchi lathyathyathya, ndi mutu wanu, kumtunda kumbuyo ndi m'chiuno kukhudza pamwamba benchi ndi kupeza thandizo lolimba.Miyendo mwachibadwa imafalikira pansi.Kugwira kwathunthu (zala zazikulu zozungulira pa bala, moyang'anizana ndi zala zina zinayi) za barbell bar kutsogolo (akambuku akuyang'anizana).Mtunda wogwirizira pakati pa manja ndi wotambalala pang'ono kuposa m'lifupi mwake.
2. Chotsani barbell pazitsulo zosindikizira za benchi ndi manja anu molunjika kuti zitsulo zikhale pamwamba pa collarbone yanu.Imani mapewa anu ndikumangitsa scapulae yanu.
3. Kenako tsitsani belulo pang'onopang'ono ndikuwongolera, mofatsa ndikugwira pachifuwa pang'ono pansi pa nsonga zamabele.Nthawi yomweyo kanikizani cholumikizira mmwamba ndikubwerera pang'ono kuti cholumikizira chibwerere pamwamba pa kolala.Zigongono zimatha kutsekedwa kapena kusatambasulidwa kwathunthu pakadali pano.The scapulae imakhala yolimba.
Mtunda wa grip: mtunda wogwira wosiyana uli ndi zotsatira zosiyana.Mtunda wa Grip ndi wosiyana, cholinga chazolimbitsa thupi chidzakhalanso chosiyana.Kugwira kwakukulu kumayang'ana pachifuwa, pomwe kugwirira kocheperako kumalimbikitsa ma triceps ndi deltoids mochulukirapo.Thupi la munthu aliyense ndi losiyana (utali wa mkono, m'lifupi mwa phewa), muyenera kuwongolera mtunda wogwira molingana ndi momwe mulili.
Nthawi yotumiza: Jun-01-2022