- Gulu la minofu: Triceps
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: Chifuwa, Mapewa
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Ndodo
- Mulingo wovuta: Wapakati
Bench Press pansi - Zochita zaukadaulo:
- Sinthani mbedza kuti zithandizire khosi pachoyikapo mpaka kutalika komwe mukufuna. Gona pansi. Mutu uyenera kukhala pa chingwe choyikapo mphamvu. Tsinani mapewa palimodzi, chotsani khosi pazitsulo.
- Bweretsani chitsulocho pansi pa chifuwa kapena kumtunda kwa mimba. Fretboard, dzanja, ndi chigongono ziyenera kukhala pamzere umodzi. Pitirizani kuyenda mpaka manja agwire pansi. Imani, kulamulira khosi.
- Pakangopuma pang'ono, kanizani belulo mmwamba.
masewera olimbitsa thupi a bench press for the arms exercises triceps exercises with barbell
- Gulu la minofu: Triceps
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: Chifuwa, Mapewa
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Ndodo
- Mulingo wovuta: Wapakati