dumbbell Bench atolankhani mapewa kutsamira benchi

Dumbbell bench press shoulders incline bench - masewera olimbitsa thupi:

1. Khalani pa benchi yotsika, mapazi akupumula pansi. Tengani dumbbell mu dzanja lililonse ndi kukokera manja mmwamba pamaso pake. Awa adzakhala malo anu oyamba
2. Kusunga mikono mowongoka, kuchita kukweza dumbbells, ntchito mapewa olowa. Pamene mukuchita masewera olimbitsa thupi manja anu ayenera kukhala owongoka.
3. Kukweza ma dumbbells kuli pa exhale.
4. Kuchita zimenezi ndi abwino ndodo.