Bench osindikiza zolemera zochokera kwa Arnold Schwarzenegger

Nkhani yolemera ya Arnold Schwarzenegger - machitidwe aukadaulo:

1. Tengani cholumikizira m'manja ndikuchikweza pamapewa.
2. Dzanja liyenera kuyang'anizana, dzanja lopindika m'zigongono.
3. Sinthasintha madigiri a dumbbell 180, pang'onopang'ono uwakweze ndikukhala pamalo apamwamba kwa masekondi 1-2.
4. Ntchito yayikulu ndikusinthasintha kwa zolemera - izi zimakuthandizani kuti mugwire bwino ntchito ya Delta.