Mnd fitness fMUmthwalo wephinikhodiedUkukhethaIsicanduloUchungechunge lwamandla luyindlela yokudlala yezentengiselwano yezentengiso esetshenziswayo 50 *80*2,5mm igcekeishubhu njengohlaka, luyasebenza ikakhulukazi ku--aphakathiUkuphela komzimbanoma iklabhu.
ILat puldowUkusuka endaweni ephezulu kuqeqesha i-latissimus dorsi, imisipha ephansi ye-trapezius, izingxenye ezisizayo, kanye nama-biceps.
Ukuqeqeshwa mI-ETHED: Hlala endaweni yokuhlala, gcina isifuba sakho, isisu bese ukhula phezulu kunamahlombe akho, ugoqele i-90% yendlela yoqobo (vele ubheke emuva nge-90% yendlela yakho, uhlala ubheke emuva), bese uphinda isenzo esingenhla. 4 amasethi we-8-12 reps lilinye. Ukudonsa emuva ngesikhundla esiphansi ukuqeqesha i-latissimus dorsi (ubukhulu), i-trapezius engezansi (ubukhulu), izingxenye ezisizayo, kanye nama-biceps. Indlela: Hlala endaweni yokuhlala, gcina isifuba sakho, isisu, izintende, izintende zezandla zibhekene, zibuze izingalo zakho bese zidonsa umoya wakho ngesivinini esihamba kancane (ngokufanayo ngenhla), bese ziphinda zisenzweni engenhla. 4 amasethi ezi-8-12 reps.