| Senaman Menguatkan Bahagian Belakang - Bent Over Row |
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| Written by administrator | |
| Wednesday, 27 February 2008 | |
 1. Sediakan diri anda pada kedudukan seperti gambar diatas. Rendahkan bahagian hadapan badan anda ke hadapan. Bengkokkan sedikit lutut anda.
2. Dalam keadaan yang sama angkat beban perlahan lahan menggunakan tangan anda sambil menumpukan pada otot abdomen, bahu dan dada anda bukakan. 3. Dalam kawalan - angkat beban sehingga bahagian lengan anda hampir menyamai kedudukan badan anda yang condong dan turunkan semula ke bawah. 4. Apabila beban yang diturunkan ke bawah hampir meluruskan tangan anda, angkat semula beban ke atas. Lakukan perlahan lahan. 5. Ulangi langkah 1 - 4 untuk 15 - 20 kali bagi setiap sesi. Apabila selesai sebelah kanan - lakukan pula sebelah kiri. Baik untuk - Bahagian pinggang dan belakang anda. |
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