Benchi ndi dzanja limodzi pamalo opendekera

Kanikizani dzanja limodzi m'malo a supine - masewera olimbitsa thupi:

1. Gona pansi kapena pa masewero olimbitsa thupi Mat. Maondo anu pang'ono.
2. Pezani thandizo kuchokera kwa mnzanu yemwe akuyenera kukupatsani fretboard. Gwira khosi ndi dzanja limodzi. Kumayambiriro kwa masewera olimbitsa thupi, mkono wowongoka kwathunthu, momwe mungapangire makina osindikizira. Sungani khosi losalowerera ndale (chikhatho choyang'ana mkati mpaka torso).
3. Dzanja laulere litagona pansi.
4. Pokoka mpweya, tsitsani barbell mpaka chigongono chikakhudza pansi.
5. Pa exhale, kwezani khosi, kubwereranso kumalo ake oyambirira.
6. Malizitsani nambala yobwereza.
7. Sinthani manja ndikubwereza zolimbitsa thupi.

Zosiyanasiyana: mutha kuchitanso izi pogwiritsa ntchito ma dumbbells. Pamenepa pali kudzipatula kwakukulu kwa minofu ya pectoral.

Zindikirani: mutatha kuchita masewera olimbitsa thupi, musagwetse khosi kapena dumbbell pansi, chifukwa izi zingayambitse kuvulala kwa dzanja. Tengani kulemera kwake ndi manja awiri ndikuyika pambali.