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Sɔgɔsɔgɔninjɛ bonya ye V-taper farikolo barikama jɔnjɔn ye. Nin masin in dilannen don kun kɛrɛnkɛrɛnnen kelen kama: ka deltoid kɛrɛfɛ kunkolo bɔ ɲɔgɔn na ani k'a yiriwa, o ye farikolo yɔrɔ koloma ye min bɛ kɛ ka kamankunw dilan minnu ka bon, 'dakun'. A bɛ mɔgɔ minɛni lamaga saniyalen, baarakɛta di min bɛ nanbara min bɛ kɛ ni girinya gansanw ye, o ban.
 

Aw bɛ tɛmɛ danyɔrɔw kan minnu bɛ kɛ ni kamankunw digidigili sinsinni ye. Nin masin in bɛ ni lamaga-lamagali sira ye min bɛ wuli ka wuli, min bɛ mansin-minɛn dɔ ka arc naturelle ladege. Nin dilancogo kɛrɛnkɛrɛnnen in bɛ to ka jɔrɔ tuma bɛɛ i ka deltoidw kan — kɛrɛnkɛrɛnnenya la cɛmancɛ kunkolo minnu bɛ i kamankun bonya ɲɛnabɔ — o bɛ pɔnpe ni bonya seko di min ɲɔgɔn tɛ.
   

Sɛgɛn bɛ kurun bolicogo sinsinni na wa? Aw ye aw kɔfɛ don ɲɛfɔ kokura ni an ka Circular Rower ye. A ka lamaga sira min ɲɔgɔn tɛ, n’a bɛ kɛ ni jiribolo ye, o b’a to i farikolo bɛ jɔrɔ tuma bɛɛ farikoloɲɛnajɛ bɛɛ kɔnɔ, ka a kuncɛ sɔgɔsɔgɔba di ani ka pɔnpe dɔ di min ɲɔgɔn tɛ yen, k’a sɔrɔ a bɛ i ka biceps dege ka ɲɛ.
   

Klasik min tɛ waati ta ani masin nafama min bɛ kɛ ka kɔ belebeleba ni fangatigi jɔ. An ka Pulley Row bɛ kurunbatigi ka lamagacogo lasegin ka ɲɛ, ka degecogo ɲuman di min bɛ kɔkolo fasa belebele bɛɛ laɲini. O ye baarakɛminɛn jɔnjɔn ye walasa ka density ni detail fara i farikolo kan.  

K’a sɔrɔ lat pulldown bɛ bonya jɔ, jirisun sanfɛla bɛ bonya jɔ. Nin masin in dilannen don kɛrɛnkɛrɛnnenya la walasa ka farikolo yɔrɔ caman pake kɔ bɛɛ kan. Disi dɛmɛni ni lamaga sira min bɛ ɲɔgɔn sɔrɔ, o b’a to baarakɛlaw bɛ se ka girinya gɛlɛnw minɛ lafiya la ni cogo dafalen ye, ka fɛn bɛɛ laɲini k’a ta latiw la ka taa a bila kɔ cɛmancɛ rhomboids ni janfaw la walasa ka kɔ saba sɔrɔ tiɲɛ na.
   

A kɛra kɛrɛnkɛrɛnnenya la ka kɔkolo bonyalen jɔ. Nin masin in bɛ leviers yɛrɛmahɔrɔnyalenw ni lamaga sira min bɛ ɲɔgɔn sɔrɔ ɲɔgɔn fɛ, o bɛ se ka sama ka ɲɛ ani ka farikolo lamagacogo ɲuman di. O ye baarakɛminɛn ɲuman ye mɔgɔ o mɔgɔ bolo min b’a fɛ k’a ka V-taper yiriwa.  

Nin ye lat pulldown ka 'sènbɔli ye. Ni a ye lamaga-lamagali sira sɛrɛkili min ka bon ni biyomekaniki ye ni leviers (leviers) yɛrɛmahɔrɔnyalenw ye, o fara ɲɔgɔn kan, o bɛ sira di degeliw ma minnu bɛ kɛ fan kelen fɛ ani fan fila fɛ minnu bɛ latw fara ɲɔgɔn kan ni tiɲɛni ye min ɲɔgɔn tɛ. O ye sugandili dafalen ye walasa ka kɔba jɔ, min ka bon, min bɛ bɛn ɲɔgɔn ma, ani min fanga ka bon.  

Baarakɛminɛn dafalen min bɛ disi danfara la. Pectoral Machine bɛ sira Di 'fly' lamaga laɲinilen ma min bɛ tension maximum bila pectoral muscles kan k'a ɲɛsin a ma. O ye fɛɛrɛ dafalen ye walasa ka disi sɛgɛn ka kɔn walima ka i ka farikoloɲɛnajɛ ban ni pɔnpe ye min tɛ se ka da a la ani farikolojidɛsɛ jugumanba.

Aw bɛ tɛmɛn laadala presse lineaires kan. Nin masin in ka sɛrɛkili lamagacogo kura bɛ dumbbell presse ka arc naturelle ladege, ka peak contraction superior di walasa ka disi dafalen dɔ jɔ, min ɲɛfɔlen don kosɛbɛ, kɛrɛnkɛrɛnnenya la ka kɔnɔna pecs (pecs) minnu sɔrɔli ka gɛlɛn, olu laɲini.