mbilite nke mmanya na obi (na-eguzo)

Na-ebuli barbells maka Boobs (ya na nkwụnye) - ihe omume usoro:

1. Tọọ mmanya na nkwụnye n'ogo achọrọ. Isi olu ọkara ijide. Belata úkwù, na-agbanwe ibu ahụ n'ụkwụ. Azụ kwụ ọtọ, welie isi. Na-aga n'ihu, ubu n'elu fretboard. Nke a ga-abụ ọnọdụ mbụ gị.
2. Malite ibuli barbell ka ị na-agbatị ikpere. Na-ehulata azụ na azụ azụ, ogwe aka na-anọgide na-eguzo ọtọ. Jikwaa mmegharị nke mkpanaka. Mgbe a na-ebuli mkpanaka ahụ n'ogo nke ikpere ya, na-amalite akụkụ nke abụọ nke ịrị elu.
3. Akwụsịla ụkwụ n'ụzọ zuru oke, mkpanaka na-ebuli elu na-ebu site na ndọtị nke ogwe ahụ. Mgbe Griffon rutere n'etiti apata ụkwụ, ọrụ ahụ gụnyere mgbatị ụkwụ. Bugharịa ikpere n'okpuru mkpịsị aka mkpịsị aka, na-ebugharị pelvis gaa n'ihu. Mgbe ị na-agbaji apata ụkwụ, ụmụ ehi, na-agbatị ikpere ọzọ. Na njedebe nke mmegharị ahụ, ọkpụkpụ ahụ kwesịrị ịgbatị n'ụzọ zuru ezu ma na-adabere ntakịrị azụ, ogwe aka ka kwụ ọtọ, dịka na njedebe nke ọkwa mbụ nke ịrị elu ahụ.
4. Mgbe ahụ kpamkpam gbatịa, na mkpanaka bụ na larịị nke afo, rụrụ a ịwụ elu n'oge nke ehulata ogwe aka, elbows pushed n'ihu, obi ada n'okpuru mkpara, ubu daa ala. Na-ebelata osooso nke mkpanaka, ị squat. Mkpara ahụ na-adabere n'ubu gbawara agbawa, olu dị ntakịrị maka olu, ogwe aka, aka dị jụụ.
5. Laghachi na ọnọdụ mmalite.