Fa'alautele u'u u'u bronirovanii dumbbell

Extension dumbbell bronirovanii grip — technique exercises:

1. Lie on the horizontal bench, holding a dumbbell in the hand. Hand straight upward and perpendicular to the torso. For this exercise, use bronirovannyj grip: the palm facing forward towards the feet.
2. O le lima lona lua e tuʻuina i luga o le biceps o le lima galue mo le lagolago, e pei ona faʻaalia i le ata.
3. I luga o le inhale lemu tuʻu i lalo le dumbbell lalo.
4. I luga o le manava, faʻamalosi le triceps, aumai le dumbbell i lona tulaga muamua, faʻasaʻo le lima.
5. Fa'auma le numera mana'omia o sui ma fa'afetaui le lima.