Ukuzivocavoca ezingalweni nasemahlombe:
munye. Hook Phakamisa. Ukuzivocavoca ama-biceps, okungenziwa ukuma noma ukuhlala ebhentshini. Isu lokusebenzisa: Vikela ibha mayelana nesisu, bamba ububanzi bentamo ububanzi obubanzi bamahlombe. Khanyisa kancane emhlane ophansi. Lapho ukhipha umoya okhishwa ngokushelela, phakamisa umgqomo esifubeni, ngangokunokwenzeka ukubuyisa ama-elbows. Khiya iphuzu eliphezulu bese uphansi kancane.
URalia Governong
Lapho wenza lo msebenzi, induku ihamba emgqeni oqondile, okuvumela ukuthi ukwenze ukuba kuhlanwe ngokwengeziwe. Kuhlobo lwakudala, luhamba nge-arc. Kulomsebenzi, ukunyakaza kunokukhuphuka okuncane, kanti ama-biceps avela kulo mthwalo athola eminye imithwalo, njengosizo lwemisipha enkulu engemuva nasemahlombe kuyasuswa.
URalia Governong
2. Ibhentshi laseFrance. Ukuzivocavoca ama-triceps, okuvame ukwenziwa ngesisindo samahhala. Isu lokuzivocavoca ku-simulator: thatha igobolondo eliphakathi nendawo. Kulesi simo semvelo, kungcono ngoba ukuguquguquka kwe-elbow okuhlangene kungahle kube nomkhawulo, ngakho-ke ukubamba okuncane kungaholela ekulimaleni. Yehlisa kancane induku yenduku ngemuva kwekhanda. Ungakunaki okuphansi kakhulu, khiya iphuzu eliphansi mayelana nezinga lezindlebe.
URalia Governong
3. Ngihlala kwesokudla. Ukuzivocavoca kumahlombe emisipha ye-deltoid. Inkatho Yokubulawa: Hlala ebhentshini elithambekele. Beka i-barbell ukuze ngaphezulu kwesandla kuqondile hhayi ekugcineni. Thatha ibha ye-Grint. Lapho umoya uhamba kancane, ugcina ukulawula nge-projectile, wehlise inqwaba phansi. Bukela ukuthi i-trajectory yokunyakaza ayiguquki futhi igobolondo alizange lihambe eceleni. Ukulungisa endaweni engezansi, buyela esimweni salo sokuqala.