Nhún vai trên máy đòn bẩy

Ảnh minh họa

Hướng dẫn

Hướng dẫn tiếng Việt cho bài này chưa có, nên bên dưới hiển thị bản tiếng Anh.

1. Load the pins to an appropriate weight. Position yourself directly between the handles.
2. Grasp the top handles with a comfortable grip, and then lower your hips as you take a breath. Look forward with your head and keep your chest up.
3. Drive through the floor with your heels, extending your hips and knees as you rise to a standing position. Keep your arms straight throughout the movement, finishing with your shoulders back. This will be your starting position.
4. Raise the weight by shrugging the shoulders towards your ears, moving straight up and down.
5. Pause at the top of the motion, and then return the weight to the starting position.