Bench atolankhani dumbbell ndi dzanja limodzi

Bench Press dumbbell ndi dzanja limodzi - machitidwe aukadaulo:

1. Tengani ma dumbbells ndikuyimirira molunjika. Mukhozanso kukhala pa benchi yowongoka.
2. Kwezani dumbbell imodzi mpaka pamzere wamapewa. Dzanja lapindika pachigongono, chigongono chimalunjika kutali ndi thupi. Manja akuyang'ana kutsogolo. Awa adzakhala malo anu oyamba.
3. Pa exhale, kwezani ma dumbbells pawokha, ndikuwongola dzanja lake mokwanira.
4. Gwirani dumbbell pamalo apamwamba kwa sekondi imodzi ndiyeno muchepetse pang'onopang'ono mpaka poyambira.