- Sehlopha sa mesifa: Triceps
- Mofuta oa boikoetliso: Motheo
- Mesifa e meng: Sefubeng, Mahetleng
- Mofuta oa boikoetliso: Matla
- Lisebelisoa: The Smith Machine
- Boemo ba bothata: Ea qalang
Bench o tobetsa mochini o moqotetsane mochini oa Smith - boikoetliso ba mahlale:
- Kenya benche e tshekaletseng mochining oa Smith. Beha moqomo oa li-barbell bophahamong boo o ka nolofalletsang hore matsoho a atolosoe a lutse bencheng. Khetha boima, robala bencheng. Bronirovannyj o sebelisa mohala o mosesane (liatla li shebile pele, matsoho ka bophara ba mahetla), tlosa bareng ho li-racks. Sena e tla ba boemo ba hau ba pele.
- Ka ho hula moea butle butle o theolela hare ho bohareng ba sefuba sa hae. Keletso: hlokomela litsoe, li lokela ho ba haufi le 'mele.
- Kamora khefu e khuts'oane ho exhale, khutlisetsa barbell maemong a ho qala, o tsitsisa li-triceps. Matsoho a otlolohileng hape, u etse khefu, 'me butle-butle u theole tšepe. Tlhahiso: motsamao o yang tlase o lokela ho nka habedi ho feta ho nyoloha.
- Tlatsa palo e hlokehang ea ho pheta-pheta.
- Kamora ho ikoetlisa, khutlisetsa barbell bareng.
Tlhokomeliso: haeba u etsa boikoetliso bona ka lekhetlo la pele, re khothaletsa hore o nke thuso ea molekane. Haeba sena se sa khonehe, hlokomela ha o khetha boima ba 'mele.
Mefuta-futa: o ka etsa boikoetliso bona o sebelisa thota kapa EZ-bar kapa dumbbell (ho li boloka li sa ts'oaroe).
boikoetliso ba mochini oa Smith bakeng sa boikoetliso ba matsoho bo ikoetlisa ka barbell
- Sehlopha sa mesifa: Triceps
- Mofuta oa boikoetliso: Motheo
- Mesifa e meng: Sefubeng, Mahetleng
- Mofuta oa boikoetliso: Matla
- Lisebelisoa: The Smith Machine
- Boemo ba bothata: Ea qalang