dîsk bilind kirin, bi serê xwe li ser kursiyê razayî

The raising of the disc, lying with head up on the bench — technique exercises:

1. Lay your head up on the bench. The edge of the bench, shall appear on the line of the blades is necessary to ensure maximum effectiveness of the exercise.
2. The drive must be on his forehead, hold his hands. We recommend you start exercise with a disc weighing 2.5 kg and increase the weight as you strengthen the muscles of the neck.
3. On the inhale lower your head down.
4. On the exhale, lift your head up slightly above average position.
5. Vê tetbîqatê, bêyî tevgerên ji nişka ve, hêdî hêdî pêk bînin.