Kukweza ma dumbbells ndi dzanja limodzi litagona pambali pake

Kukweza ma dumbbells ndi dzanja limodzi litagona mbali yake - machitidwe aukadaulo:

1. Gwirani dumbbell m'dzanja limodzi, gonani cham'mbali pa benchi.
2. Miyendo akuwerama pa mawondo ake ufulu dzanja akuwerama pa chigongono, ili burashi pa phewa (asonyezedwa). Awa adzakhala malo anu oyamba.
3. Ndiye pa exhale, kwezani dzanja lanu ndi dumbbell mmwamba. Gwirani pamalo apamwamba kwa sekondi imodzi. Chitani kayendetsedwe kameneka popanda kugwedeza ndi kusuntha mwadzidzidzi.
4. Pa pokoka mpweya pang'onopang'ono tsitsani dumbbell pamalo oyambira.