Kukweza ma dumbbells patsogolo panu pa benchi lathyathyathya

Kukweza ma dumbbell patsogolo panu pamasewera olimbitsa thupi a benchi:

1. Khalani pa benchi yopendekera ndi ngodya ya madigiri 30 mpaka 60, gwirani ma dumbbells m'dzanja lililonse. Mutha kusintha mawonekedwe a benchi.
2. Bweretsani ma barbell mpaka mainchesi 10 kuchokera m'chiuno. Manja amalozera pansi. Awa adzakhala malo anu oyamba.
3. Pang'onopang'ono kwezani ma dumbbells pang'ono pamwamba pa mzere wamapewa. Zigongono zimatha kupindika pang'ono. Pamalo apamwamba gwirani ma dumbbells kwa masekondi 1-2.
4. Kwezani manja anu pamalo oyamba.
5. Tsatirani chiwerengero chobwerezabwereza cha izi.