Makina osindikizira a dumbbell benchi

Comprehensive dumbbell bench press - masewero olimbitsa thupi:

1. Imani molunjika ndi mapazi m'lifupi m'lifupi, ndi dumbbell m'dzanja lililonse.
2. Mikono ku mbali. Manja ndi thupi ziyenera kukhala zogwirizana wina ndi mzake mwa mawonekedwe a chilembo "T".Manja ayenera kukhala ofanana ndi pansi ndi perpendicular kwa torso. Manja akuyang'ana kutsogolo. Awa adzakhala malo anu oyamba.
3. Pa exhale, squat pansi, kugwada mawondo anu ndi kusunga msana wanu molunjika. Squat imachitidwa mpaka ntchafu zifanane ndi pansi. Panthawi imodzimodziyo ndi squat, sunthani manja anu patsogolo pake monga momwe tawonetsera pachithunzichi.
4. Kenako, imirirani ndi nthawi imodzi kuchita dilution wa dzanja-to-dzanja malo ake oyambirira.