Kukweza ma dumbbells ndi dzanja limodzi pa benchi lathyathyathya

Kukweza ma dumbbell ndi dzanja limodzi pamasewera olimbitsa thupi a benchi:

1. Gona pabenchi yoyendetsedwa monga momwe chithunzi.
2. Mapewa aulere sayenera kukhala pa benchi. Benchi imakhala kumbuyo kwa gawo la phewa. Dzanja laulere limakhala pachiuno.
3. Pamalo oyamba, mkono wogwira ntchito uli pambali pa thupi.
4. Tsatirani kukweza ma dumbbells paokha. Kuyenda uku kumachitika popanda kugwedezeka ndi kusuntha kwadzidzidzi.
5. Tsitsani ma dumbbells pamalo oyambira.
6. Bwerezani zolimbitsa thupi ndi dzanja lanu lina.