JS2024A Scott Curl Umshini
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Imininingwane
- Umkhiqizo: Scott Curl Umshini
- Ulimi: IsiNgisi
Ulwazi Lomkhiqizo
I-Scott Curl Umshini idivayisi yokuqeqesha ukufaneleka eyakhelwe yona
ukuqinisa nokuqinisa ama-biceps nezingalo. Inikeza a
isipiliyoni sokujima esilawulwayo nesisebenzayo, esilungele abasebenzisi be
amazinga ahlukahlukene wokufaneleka.
Uhlu Lwezingxenye
I-Scott Curl Umshini uhlanganisa izingxenye ezihlukahlukene zokuhlanganisa
kanye nokusebenza. Bheka ohlwini lwezingxenye ezinemininingwane enikezwe ku
imanuwali yomsebenzisi ye-over ebanziview yazo zonke izingxenye ezifakiwe.
Iziyalezo Zomhlangano
- Indawo: Setha idivayisi endaweni eyisicaba, esitebeleni,
nendawo eyomile. Qinisekisa ukuthi indawo ayinazo izithiyo ngaphakathi
irediyasi yokuqeqesha. - Izingubo Nezicathulo: Gqoka ukufaneleka okufanele
izingubo nezicathulo ezifanele ukuqeqeshwa. Gwema ukuxega
izingubo ezingase zibanjwe emshinini ngesikhathi sokusetshenziswa. - Ukuhlanganiswa Kwengxenye: Landela isinyathelo ngesinyathelo
imiyalelo yokuhlanganisa enikezwe encwadini ukuze ihlangane kahle
zonke izingxenye zeScott Curl Umshini.
Imiyalelo yokusebenza
- Kulungele: Ngaphambi kokusebenzisa iScott Curl Umshini,
yenza isimiso esifushane sokufudumala ukuze ulungiselele imisipha yakho
Zivocavoce. - Ukulungiswa: Qiniseka ukuthi umshini
kulungiswe kubude bakho kanye nezinga lokunethezeka ngaphambi kokuqala kwakho
isikhathi sokuzivocavoca. - I-Exercise Technique: Landela ifomu elifanele futhi
amasu ngenkathi usebenzisa umshini ukwandisa ukusebenza kahle kwe
ukuzivocavoca kwakho futhi uvimbele ukulimala.
Ukuhlanza Nokunakekela
Hlanza njalo i-Scott Curl Umshini onesikhangisoamp indwangu ku
khipha umjuluko nokungcola okunqwabelanayo. Gcoba izingxenye ezihambayo njenge
kunconywa kumanuwali ukuze kuqinisekiswe ukusebenza kahle. Hlola noma yikuphi
amabhawodi axegayo noma izingxenye ezingase zidinge ukuqiniswa.
Ukulahlwa
Lapho kuchithwa iScott Curl Umshini, landela okwasendaweni
imithethonqubo yezindlela ezifanele zokulahla. Cabangela ukugaywa kabusha noma
ukunikela ngomshini uma usesesimweni sokusebenziseka.
FAQ
Q: Ingabe ukhona ongasebenzisa i-Scott Curl Umshini?
A: Kunconywa ukuthi uthintane nodokotela ngaphambi kokuqala
noma yiluphi uhlobo lwemithi yokuqina, ikakhulukazi uma unempilo engaphansi
izimo noma ukukhathazeka.
Umbuzo: Kufanele ngihlanze kangaki umshini?
A: Kutuswa ukuhlanza umshini ngemva kokusetshenziswa ngakunye
gcina inhlanzeko futhi andise isikhathi sokuphila kwayo.
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UKUFAKA NOKUSEBENZA
Scott Curl Umshini
ENG
Okuqukethwe
Uhlu Lokuqukethwe Ulwazi Olubalulekile Nomyalelo Wokuphepha Idatha Yobuchwepheshe Iphelileview Uhlu Lwezingxenye Ukuhlanganisa Izinyathelo Zokuhlanza, Ukunakekela, kanye Nokulahla Ulwazi Lokuqeqeshwa Kwesiqinisekiso Sokufudumala Nokwelula
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5 6 – 8 9 – 14 15 16 17-18
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Ulwazi Olubalulekile Nemiyalo Yokuphepha
Ulwazi oluvamile
Sicela uqinisekise ukuthi bonke abantu abasebenzisa idivayisi bayifundile futhi bayiqonda imiyalelo yokuhlanganisa neyokusebenza. Ukuhlanganiswa nemiyalelo yokusebenza kufanele kuthathwe njengengxenye yomkhiqizo futhi kugcinwe endaweni ephephile ukuze kudluliselwe kuyo noma nini uma kunesidingo. Qinisekisa ukuthi imiyalelo yokuphepha neyokugcinwa ilandelwa kahle. Noma yikuphi ukusetshenziswa okuchezuka kule miyalo kungaholela ekulimaleni kwezempilo, ezingozini, noma ekulimaleni kwedivayisi, lapho umenzi nomsabalalisi bengakwazi ukwamukela noma yisiphi isikweletu.
Ukuphepha Komuntu Siqu
– Ngaphambi kokuqala ukusebenzisa idivayisi, thintana nodokotela womndeni wakho ukuze uthole ukuthi ukuqeqeshwa kukufanele yini kusuka endaweni yezempilo view. Lokhu kusebenza ikakhulukazi kubantu abanomfutho wegazi ophakeme noma isifo senhliziyo, abantu ababhemayo, abane-cholesterol ephezulu, abakhuluphele, kanye/noma abangazivocavoci njalo ngonyaka odlule. Uma usebenzisa imithi ethinta izinga lokushaya kwenhliziyo yakho, iseluleko sezokwelapha sibalulekile
- Sicela futhi uqaphele ukuthi ukuzivocavoca ngokweqile kungabeka impilo yakho engozini. Uma uhlangabezana nanoma yiziphi izimpawu zobuthakathaka, isicanucanu, isiyezi, ubuhlungu, ukuphefumula, noma ezinye izimpawu ezingavamile ngesikhathi sokuqeqeshwa, yeka ukuqeqeshwa ngokushesha futhi uthintane nodokotela esimweni esiphuthumayo.
- Ngokuvamile, imishini yezemidlalo ayiyona into yokudlala. Ngaphandle kwalapho kuchazwe ngenye indlela, okokusebenza kungasetshenziswa kuphela umuntu oyedwa ngesikhathi ekuqeqesheni. Ngakho-ke ingasetshenziswa kuphela ngaphandle kokuhlosiwe futhi ngabantu abanolwazi olufanele nabaqondisiwe. Abantu abafana nezingane kanye nabantu abanokukhubazeka ngokomzimba kufanele basebenzise idivayisi lapho kukhona omunye umuntu onganikeza usizo nesiqondiso. Izinyathelo ezifanele kufanele zithathwe ukuvimbela izingane ezingagadiwe ukuthi zisebenzise idivayisi. Kufanele kuqinisekiswe ukuthi umsebenzisi nabanye abantu abanyakazi noma bame nanoma yiziphi izitho zomzimba wabo eduze nezingxenye ezihambayo
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Ulwazi Olubalulekile Nemiyalo Yokuphepha
Izingubo Zokuqeqesha Nezicathulo
Izingubo nezicathulo ezifanele ezifanele ukuqeqeshwa kokuqina kufanele kugqokwe nomshini. Izingubo kufanele zenziwe ngendlela yokuthi zingabanjwa ocingweni ngesikhathi sokuqeqeshwa ngenxa yokuma kwalo (isb, ubude). Izicathulo zokuqeqesha kufanele zikhethwe ukuze zihambisane nemishini yokuqeqesha, zinikeze ukubamba okuqinile, futhi zibe ne-sole engasheleli.
Umhlangano
Qinisekisa ukuthi zonke izingxenye namathuluzi asohlwini lwezingxenye zikhona. Sicela uqaphele ukuthi ezinye izingxenye zingafika zihlanganiswe kusengaphambili. Gcina izingane nezilwane kude nendawo yomhlangano ukuze ugweme noma iyiphi ingozi yokulimala noma ukuminwa ngamathuluzi, izinto zokupakisha (isb., ucwecwe), noma izingxenye ezincane. Qinisekisa ukuthi unendawo eyanele yokuhambahamba ngesikhathi somhlangano. Ngaphambi kokusebenzisa idivayisi okokuqala futhi ngezikhathi ezithile, hlola ukuqina kwazo zonke izikulufu, amantongomane, nokunye ukuxhumeka ukuze uqinisekise isimo sokusebenza esiphephile sedivayisi.
Indawo
Setha idivayisi endaweni eyisicaba, ezinzile, neyomile. Izindawo ezingalingani zinganxeshezelwa ngezingxenye ezilungisekayo zocingo, uma zikhona. Ukuze uvikele izindawo ezibucayi emazingeni okucindezela nokungcola, sincoma ukuthi ubeke umata wokuvikela phansi ngaphansi. Susa zonke izinto ngaphakathi kwerediyasi yokuqeqeshwa edingekayo ngaphambi kokuqala ukuqeqeshwa. Ukusetshenziswa kocingo ngaphandle noma emakamelweni anomswakama ophezulu akuvunyelwe.
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Idatha Yobuchwepheshe Iphelileview
5
Uhlu Lwezingxenye
6
Uhlu Lwezingxenye
Cha.
Ingxenye Igama
Qty.
01
Ukuhlanganiswa kweshubhu engezansi
1
02
Ukuhlanganiswa kwe-tube engezansi
1
03
Ukuhlanganiswa kweshubhu eliqondile ngaphambili
1
04
Umhlangano we-Barbell counterweight
1
05
Ukuhlanganiswa kwe-tube yokulungisa
1
06
Umhlangano wesixhumi
1
07
Phatha ukuhlanganisa
1
08
Umhlangano wokusekela iphedi yendolo
1
09
Umhlangano wokusekela umcamelo wesihlalo
1
10
Umhlangano weshubhu lokulungiswa kwesihlalo
1
11
Ukuhlanganiswa komkhawulo we-Swing
1
12
Lengisa umhlangano we-barbell
1
13
Umhlangano we-Barbell casing
1
14
Ipuleti elimile elimile elimise okuka-U
5
15
Ipuleti lohlaka oluyinhloko olumise okuka-U
1
16
I-elbow pad
1
17
Isihlalo sokucasha
1
18
Iphedi yonyawo oluyindilinga
3
19
I-T-bolt
1
20
Ipulaki yangaphakathi 50*50
3
21
Ibhawodi ye-elastic
1
22
Umkhono ojikelezayo
6
23
Iwasha enkulu eyisicaba 25.5* 38*2
2
24
Ipulaki efakwe ugesi
2
25
Phatha igwebu
2
26
Ibhawodi ye-Elastic ye-M16
1
27
50 kuya ku-40 bushing phakathi kwe-tube
1
28
Iphedi yomkhawulo we-Barbell
1
29
50 Isiqeshana sasentwasahlobo
1
30
Ikhava ye-aluminium
1
31
25 Ipulaki eyindilinga yangaphakathi
1
32
I-Pan head hexagon screw M10*25
2
33
I-pad yesikhumba
1
34
Izikulufu ze-cross pan head self-tapping self-drilling ST4.2*19
1
35
Isikulufu se-hexagon yangaphandle i-M8*25
10
36
Washer flat 8
10
37
Isikulufu se-hexagon yangaphandle i-M10*70
6
38
Washer flat 10
24
39
Ikhiya nati M10
12
40
Isikulufu se-hexagon yangaphandle i-M10*90
6
41
Isikulufu se-hexagon yangaphandle i-M10*20
1
42
Iwasha enkulu eyisicaba 10.5* 38*2
1
43
Iwashi lasentwasahlobo 8
2
44
Izikulufu ze-hexagon yangaphakathi yekhanda eliyi-cylindrical M8*50
2
45
Umshini wokuwasha amagagasi
2
7
Uhlu Lwezingxenye
Izingxenye ezihlanganiswe ngaphambilini
A
B
C
D
E
F
G
H
10
14
15
16
17
26
Uhla lwesikulufa
23
29 35
Iwasha enkulu eyisicaba(25.5*38*2)*1pcs 36
Isikulufu se-hexagon sangaphandle (M8*25)*10pcs 37
Iwasha eyisicaba (8)*10pcs 38
Isikulufu se-hexagon sangaphandle (M10*70)*6pcs 39
Iwasha eyisicaba ( 10 )*24pcs 40
Ikhiya nati (M10)*12pcs 41
Isikulufu se-hexagon sangaphandle (M10*90)*6pcs 42
Isikulufu se-hexagon sangaphandle (M10*20)*1pcs
Iwasha enkulu eyisicaba (10.5*38*2)*1pcs
I-Allen wrench 5# 1pcs
Isikrini esivulekile 14#17# 2pcs
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Ukuhlanganisa Izinyathelo
A 39
14 38
37
C
38
39
38
38
Isinyathelo 1: Khiya ingxenye ehlanganiswe ngaphambili (A) engxenyeni Ehlanganiswe Ngaphambili (B) usebenzisa: - izingcezu ezi-2 ze-Outer hexagon screw M10x70 (No.37) - 1 ucezu lwepuleti Lohlaka Oluyinhloko olugxilile olumise okwe-U (No.15) - izingcezu ezi-2 ze-Locking nut M10 (No.39)
Isinyathelo sesi-2: Khiya ingxenye ehlanganiswe ngaphambili (C) engxenyeni Ehlanganiswe Ngaphambili (B) usebenzisa: - izingcezu ezi-2 ze-Outer hexagon screw M10x70 (No.37) - 1 ucezu lweshubhu eliqondile eligxilile ipuleti elimise okuka-U (No.14) - izingcezu ezi-2 ze-Locking nut M10 (No.39)
B 15 37
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Ukuhlanganisa Izinyathelo
17
36 10
35 36 35
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Isinyathelo sesi-3: Khiya umcamelo weSitulo (No.17) ekuhlanganiseni kweshubhu lokulungisa umcamelo weSitulo (No.10) usebenzisa: – izingcezu ezi-4 zesikulufu sehexagon yangaphandle engu-M8×25 (No.35) –
Isinyathelo sesi-4: Faka ukuhlanganiswa kweshubhu lokulungisa i-cushion yesihlalo (No.10) engxenyeni ehlanganiswe ngaphambili (C), bese uyikhiya ngokuphephile ngokuthi: – M16 Ibhawodi Elastic (No.26) Lungisa indawo efanele ngaphambi kokuqiniswa.
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Ukuhlanganisa Izinyathelo
Isinyathelo sesi-5: Khiya ingxenye ehlanganiswe ngaphambili (D) ezingxenyeni ezihlanganiswe Ngaphambili (E) kanye no-(F) ngokulandelanayo usebenzisa: - izingcezu ezi-2 ze-Outer hexagon screw M10×70 (No.37) - 1 ucezu lwe-Main frame plate emise okuka-U (No.15) - 2 izingcezu ze-Locking nut M10 (No.39 x piece of M2 x 10 x M90) - No. (No.40) - 1 ucezu lweshubhu eliqondile eligxilile ipuleti elimise okwe-U (No.14) - izingcezu ezi-2 ze-Locking nut M10 (No.39) Isinyathelo sesi-6: Khiya ingxenye ehlanganiswe ngaphambili (E) engxenyeni ehlanganiswe Ngaphambili (A) usebenzisa: - izingcezu ezingu-2 ze-Outer hexagon screw M10 × 90 (No.40 plated No.1 – Izingcezu ezi-14 ze-Locking nut M2 (No.10) Isinyathelo sesi-39: Khiya ingxenye ehlanganiswe ngaphambili (F) engxenyeni ehlanganiswe Ngaphambili (B) usebenzisa: – izingcezu ezi-7 ze-Outer hexagon screw M2×10 (No.90) – 40 ucezu lweshubhu eliqondile elimiswe ipuleti elimise okuka-U (No.1) – 14 izingcezu ze-nut M2 (No.
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Ukuhlanganisa Izinyathelo
Isinyathelo sesi-8: Khiya i-Elbow pad (No.16) epuletini lokusekela lengxenye ehlanganiswe ngaphambili (F) usebenzisa: - Izingcezu ezi-4 zesikulufu se-Outer hexagon M8×25 (No.35) -
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Ukuhlanganisa Izinyathelo
Isinyathelo sesi-9: Khiya ingxenye ehlanganiswe ngaphambili (G) esigxotsheni sengxenye ehlanganiswe ngaphambili (E) usebenzisa: - Ucezu olu-1 lwesikulufu sehexagon yangaphandle engu-M10×20 (No.41) -
13
Ukuhlanganisa Izinyathelo
Isinyathelo se-10: Khiya ingxenye ehlanganiswe ngaphambili (H) embobeni yengxenye ehlanganiswe ngaphambili (E) usebenzisa: - izingcezu ezi-2 zesikulufu sehexagon yangaphandle engu-M8×25 (No.35) Isinyathelo 11:
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Ukuhlanza, Ukunakekela, kanye Nokulahlwa
Ukuhlanza Sicela usebenzise kancane damp indwangu yokuhlanza. Qaphela! Ungalokothi usebenzise uphethiloli, ozacile, noma eminye imikhiqizo yokuhlanza enolaka, njengoba lokhu kungadala umonakalo. Idivayisi ifanele ukusetshenziswa kwendlu yangasese kuphela nasendlini. Gcina idivayisi ihlanzekile futhi ingenawo umswakama. Ukulimala okudalwe ukujuluka komzimba noma olunye uketshezi akumbozwa iwaranti ngaphansi kwanoma yiziphi izimo. Ukunakekela Sincoma ukuthi uhlole izikulufu nezingxenye ezihambayo ngezikhathi ezithile. Idivayisi ingase isetshenziselwe ukuqeqeshwa kuphela uma isebenza kahle. Ukulungisa noma izingxenye ezisele, sicela uthinte isevisi yethu yamakhasimende. ISEXWAYISO: Idivayisi ingasetshenziswa kuphela ngemva kokuthi isilungiswe ngempumelelo. Ukulahlwa Ngokwentshisekelo yendawo ezungezile, ungalahli izinto zokupakisha, amabhethri angenalutho, noma izingxenye zocingo ezinemfucuza yasendlini. Sebenzisa izitsha zokuqoqa ezikhethiwe noma uzihambise ezindaweni ezifanele zokuqoqa. Qaphela imithethonqubo yamanje.
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MainsWCarornannteyction
Iwaranti yizinyanga ezingama-24 futhi isebenza ezimpahleni ezintsha ekuthengeni kokuqala, kuqala nge-invoyisi noma idethi yokulethwa. Ngesikhathi sewaranti, noma yiziphi izinkinga zizolungiswa mahhala. Uma uthola isici, uphoqelekile ukuthi ubike ngokushesha kumdayisi. Kungokubona komdayisi ukugcwalisa iwaranti ngokuthumela izingxenye eziyisipele noma okunye okunye. Uma kwenzeka ukuthunyelwa kwezingxenye ezisele, umdayisi unelungelo lokuzishintsha ngaphandle kokulahlekelwa iwaranti. Ukulungiswa endaweni yokufakwa akufakiwe. Amadivayisi okusetshenziswa ekhaya awafanele ukusetshenziswa kwezentengiso noma kwezimboni; ukwephulwa kwalokhu kusetshenziswa kuzoholela ekuncishisweni kwewaranti noma ekulahlekelweni. Ukufakwa kwewaranti kusebenza kuphela kumaphutha ezintweni zokwakha noma umsebenzi. Izingxenye zokugqoka noma umonakalo odalwe ukusetshenziswa kabi, ukuphathwa ngendlela engafanele, ukusetshenziswa kwamandla, nokungenelela okwenziwa ngaphandle kokubonisana kusengaphambili nomnyango wethu wesevisi kuzoqeda iwaranti. Uma kungenzeka, sicela ugcine ukupakishwa kwangempela phakathi nesikhathi sewaranti ukuze uvikele impahla ngendlela efanele uma kwenzeka zibuya, futhi ungathumeli noma iyiphi inqola yezimpahla ekhelini lethu. Isimangalo esingaphansi kwewaranti asibangeli ukunwetshwa kwesikhathi sewaranti. Izimangalo zesinxephezelo sokulimala okungenzeka ngaphandle kwedivayisi (ngaphandle uma isibopho sezomthetho sigunyazwe ngokulawulwa umthetho) azifakwa. Umkhiqizi Gorilla Sports GmbH Nordring 80 64521 Groß-Gerau Isikhathi esingaphezuview yabalingani bethu bamazwe ngamazwe, vakashela: www.gorillasports.eu
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TMrainnisngCIonnfonremcatitoionn
Amalungiselelo Okuqeqesha Ngaphambi kokuba uqale ukuqeqeshwa, akufanele nje kuphela ukuthi imishini yokuqeqesha ibe sesimweni esiphelele, kodwa kufanele futhi uqinisekise ukuthi umzimba wakho usulungele ukuqeqeshwa. Uma ungazange uhlanganyele ekuqeqesheni amandla noma ukubekezela isikhathi eside, thintana nodokotela womndeni wakho ngaphambi kokuqala ukuqeqeshwa kwakho futhi uhlole ukuqina komzimba. Xoxa ngemigomo yakho yokuqeqeshwa nodokotela wakho, njengoba angakunikeza amathiphu abalulekile nolwazi. Lokhu kubaluleke kakhulu kubantu abangaphezu kweminyaka engama-35 ubudala, abakhuluphele ngokweqile, kanye/noma labo abanezinkinga zenhliziyo nemithambo yegazi. Ukuhlela Ukujima Okuphumelelayo, okugxile emigomweni, nokuqeqeshwa okugqugquzelayo kuqala ngokuhlela ukujima kwakho. Hlanganisa ukuqeqeshwa kwakho kokufaneleka ohlelweni lwakho lwansuku zonke njengengxenye engashintshi. Ukuqeqeshwa okungahleliwe kungashesha kube into ephazamisayo noma kuhlehliswe unomphela. Hlela ukujima kwakho isikhathi eside, izinyanga ezithathayo, kunokuba nje usuku nosuku noma isonto nesonto. Qinisekisa ugqozi olwanele ngesikhathi sokujima, njengokulalela umculo. Zibekele imigomo enengqondo, njengokuncipha ngo-1 kg emasontweni amane noma ukukhulisa isisindo sokuqeqeshwa kwakho ngo-10 kg emasontweni ayisithupha, futhi uziklomelise lapho uyifinyelela. Ochwepheshe Bezikhathi Zokuqeqesha batusa ukwenza ukubekezela noma ukuqeqesha amandla izinsuku ezi-3 kuya kwezi-4 ngesonto. Uma uziqeqesha kaningi, uzofinyelela ngokushesha izinjongo zakho zokuqeqesha. Kodwa-ke, qiniseka ukuthi uthatha ikhefu elanele ukuze uvumele umzimba wakho ukuba ululame futhi uvuseleleke. Kufanele uthathe okungenani usuku olulodwa lwekhefu ngemva kweseshini ngayinye yokuqeqeshwa.
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TMrainnisngCIonnfonremcatitoionn
I-Hydration Ukuphuza uketshezi olwanele kubalulekile ngaphambi nangesikhathi sokuqeqeshwa. Phakathi neseshini yokuqeqesha yemizuzu engama-60, ungalahlekelwa kuze kufike kumalitha angu-0.5 oketshezi. Ukunxephezela lokhu kulahlekelwa, i-apple spritzer enesilinganiso sokuxuba ingxenye yesithathu yejusi ye-apula kuya kwezingxenye ezimbili kwezintathu zamanzi amaminerali afanelekile. Iqukethe futhi ithatha indawo yawo wonke ama-electrolyte namaminerali alahleka ngomjuluko. Phuza cishe u-330 ml imizuzu engu-30 ngaphambi kweseshini yakho yokuqeqesha futhi uqinisekise ukuthi uphuza uketshezi olulinganayo phakathi nokuzivocavoca kwakho. Ukufudumala Qedela ukuzifudumeza ngaphambi kweseshini ngayinye yokuqeqeshwa. Zifudumeze umzimba wakho imizuzu emi-5-7 ngamandla aphansi usebenzisa imisebenzi efana nokweqa intambo, umqeqeshi ophambanayo, noma izivivinyo ezifanayo. Lena indlela engcono kakhulu yokuzilungiselela ukujima okuzayo. I-Cool-Down Ungalokothi uyeke ukuqeqeshwa ngokushesha ngemva kokuqeda uhlelo lwakho lwangempela lokuqeqeshwa. Vumela umzimba wakho uphole imizuzu engu-5-7 ngokushuba okuphansi ebhayisikilini lokuzivocavoca, umqeqeshi wesiphambano, noma izinto ezifanayo. Ngemva kwalokho, njalo welula imisipha yakho kahle.
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WaMrmai-nUspCanodnnSetrcetticohning
Amathanga Zisekele ngesandla sakho sokudla odongeni noma emshinini wakho wokuvivinya umzimba. Phakamisa unyawo lwakho lwesokunxele emuva bese ulubamba ngesandla sakho sobunxele. Qinisekisa ukuthi idolo lakho likhomba phansi ngqo. Buyisela ithanga lakho emuva uze uzizwe unwebeka kancane emsipha. Bamba lesi sikhundla imizuzwana engu-15-20. Khipha kancane unyawo lwakho bese ubeka kahle umlenze wakho phansi. Phinda lo msebenzi ngomlenze wesokudla.
Imilenze nomhlane ophansi Hlala phansi uvule imilenze yakho. Zama ukubamba iziqongo zezinyawo zakho ngazo zombili izandla, welula izingalo zakho bese ugobisa umzimba wakho ongenhla kancane phambili. Bamba lesi sikhundla imizuzwana engu-15-20. Khulula iziqongo zezinyawo zakho futhi kancane uqondise umzimba wakho ongaphezulu.
I-Triceps nehlombe Finyelela ngemuva kwekhanda lakho ehlombe lakho langakwesokudla ngesandla sakho sokunxele bese udonsa indololwane yakho yesobunxele ngesandla sakho sokudla uze uzwe ukudonsa kancane. Bamba lesi sikhundla imizuzwana engu-15-20. Phinda lo msebenzi ngesandla sokudla.
Umzimba ongaphezulu Nweba ingalo yakho yesokunxele udlule engalweni yakho yesokudla ezingeni lehlombe bese udonsa ingalo yakho engenhla kwesokunxele ngesandla sakho sokudla uze uzwe ukudonsa kancane. Bamba lesi sikhundla imizuzwana engu-15-20. Phinda lo msebenzi ngengalo yakho yesokudla.
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