PP20–IsiXhomlisi se-Deadlift
Ukunciphisa ingxolo kunye nokungcangcazela: isakhelo sentsimbi esinentambo ehlala ixesha elide ukuze sifunxe kwaye sisasaze ingxolo kunye nokungcangcazela okuhambelana nokuhla kwe-barbell enzima, kunceda ukukhusela umgangatho kumonakalo.
Gcina ukuphakamisa kwakho kuthe cwaka nabamelwane bakho bonwabile—zilolonge ngalo naliphi na ixesha lemini okanye ebusuku ngaphandle kokukhathazeka ngokuphazamisa abantu obathandayo okanye abamelwane abaleleyo.
Iimpawu zeMveliso
- Kulula ukuthwala kunye nokugcina: uyilo olukhanyayo lokufaneleka kokuhamba-hamba kubaqeqeshi bomntu kunye neembaleki. Ilungile ekusebenzeni kwangaphandle nangaphakathi
- Isakhelo senkxaso ehlala ixesha elide kunye nekhwalithi ephezulu kunye nomtya awuyi kukrazula okanye uphume kwimilo. Isakhelo somgangatho ophezulu esakhiwe ukumelana nomonakalo ovela kumaconsi anzima kwaye sinamandla ngokwaneleyo ukubamba umbala wawo wokusetyenziswa kwexesha elide. Inciphisa ukuba nokwenzeka komonakalo wemivalo, iintsimbi kwaye kuyimfuneko kuyo nayiphi na indawo yokuzivocavoca.
