- Gulu laminyewa: Paphewa
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezerapo: Triceps
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Ma Dumbbells
- Mulingo wovuta: Wapakati
Dumbbell bench press stand - njira yochitira masewera olimbitsa thupi:
- Tengani dumbbell m'dzanja lililonse ndikuyimirira molunjika. Mapazi m'lifupi mwake. Ikani manja monga momwe tawonetsera pachithunzichi. Zigono ziyenera kupindika pa 90 °. Awa adzakhala malo anu oyamba.
- Kugwira ma dumbbells monga momwe akuwonetsedwera pachithunzichi, gwiritsani ntchito dumbbell bench press nokha. Kusindikiza kwa benchi kumachitidwa pa exhale.
- Bwererani poyambira.
Zochita pavidiyo:
amachita masewera olimbitsa thupi ndi ma dumbbells
- Gulu laminyewa: Paphewa
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezerapo: Triceps
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Ma Dumbbells
- Mulingo wovuta: Wapakati