Ukuzivocavoca iingalo namagxa:
Nye. I-Hook yokuphakamisa. Ukuzivocavoca kwii-biceps, ezinokwenziwa zimi okanye zihleli ebhentshini. Indlela yokuphumeza: Ikhusele ibha malunga nesisu, uqonde intamo yokubuyela umva kububanzi bamagxa. Ukukhanya kancinci kwimvelaphi esezantsi. Kumkhosi ojikelezayo, phakamisa i-barrel esifubeni, kangangoko ungabuyisa imithambo. Tshixa indawo ephezulu kwaye ihla kancinci.
I-Natalia iRogenovov
Xa usenza lo msebenzi, intonga ihamba kumgca othe ngqo, ovumela ukuba uyenze bodwa ngakumbi. Kwinguqulo yeklasi, ihamba ecaleni kwe-ARC. Kule misebenzi, intshukumo ine-ames encinci encinci, kwaye iibhaphu ezivela kule nto zafumana imithwalo emininzi, njengokuba uncedo lwezihlunu ezinkulu zemva kwamathambo zisusiwe.
I-Natalia iRogenovov
2. Ibhentshi yaseFransi. Ukuzivocavoca kwiiTriceps, ezihlala zenziwa ngesisindo sasimahla. Indlela yokuzilolonga kwi-silator: Thatha iqokobhe eliphakathi. Kule ndawo ye-Ebenzi, isethi kuba ukuguquguquka komdibaniso we-elbow kunokupheliswa, uburharha obunqamlezileyo bunokukhokelela ekulimaleni. Kancinci kancinci i-rod rod ngasemva kwentloko. Sukuyityeshela kakhulu iphantsi, itshixa inqaku elisezantsi malunga nenqanaba leendlebe.
I-Natalia iRogenovov
3. Ihleli ehleli. Ukuzivocavoca kwimisipha yeDustoid. Indlela yokuphucula: Hlala kwibhentshi ethambekileyo. Isikhundla i-barbell ukuze encotsheni yesandla inyikima kude kube sekupheleni. Thatha i-bar ephakathi. Ukuphefumla kancinci, ukugcina ulawulo ngaphezulu kweprojectile, yehlisa i-barn phantsi. Jonga ukuba umkhondo wesindululo awutshisi kwaye iqokobhe alizange liye ecaleni. Ukulungiswa kwindawo engezantsi, buyela kwindawo yayo yoqobo.