Masewera olimbitsa thupi pamanja:
imodzi. Hook kukweza. Chitani masewera olimbitsa thupi pa biceps, yomwe imatha kuchitika kuyimirira kapena kukhala pa benchi. Njira yokwaniritsira: Sungani bala la pamimba, yoyimitsa khosi lakhosi mkati mwa mapewa. Kuyatsa pang'ono kumbuyo. Pamaso pa mpweya woyendetsedwa bwino, kwezani mbiya kupita pachifuwa, momwe mungabwezeretse ziyeneretso. Tsekani mfundo yapamwamba komanso yotsika pang'ono.
Natalia Cyroormova
Mukamachita izi, ndodo ikuyenda mzere wowongoka, womwe umakupatsani mwayi kuti ukhale yekha. Mu mtundu wapakale, umayenda motsatira arc. Mukamachita masewera olimbitsa thupi awa, kusunthaka kumakhala ndi matalikidwe ochepa, ndipo ma bices kuchokera ku izi amalandila katundu wambiri, chifukwa kuthandizidwa kwa minofu ya kumbuyo ndi mapewa kumachotsedwa.
Natalia Cyroormova
2. Bench Bench. Chitani masewera olimbitsa thupi pa triceps, omwe nthawi zambiri amachitidwa ndi thupi laulere. Njira Yochita masewera olimbitsa thupi pa Simulator: Tengani chipolopolo chapakati. Mu mawonekedwe awa, ndikofunikira chifukwa kusinthasintha kwa chiwongola dzanja chitha kukhala chochepa, chifukwa chochepa kwambiri chimatha kuvulala. Pang'onopang'ono tsitsani ndodo ya ndodo kumbuyo kwa mutu. Osanyalanyaza otsika kwambiri, tsekani mfundo yotsika pazomwe makutu.
Natalia Cyroormova
3. Kutalika kwanu. Masewera olimbitsa thupi pa deltoid minofu. Njira Yophedwa: khalani pa benchi. Ikani malo osungira kuti pamwamba pa dzanja singafulumidwe kuti asathe. Tengani malire apakati. Mu mpweya pang'onopang'ono, kusunga kuwongolera projectile, kutsitsa khola. Onani kuti zojambulazo sizisintha ndipo chipolopolo sichinapite pambali. Kukonzekera pansi, bweretsani kumalo ake oyambirirawo.