Sragi yokhala ndi ma dumbbells pa benchi yolowera

Sragi yokhala ndi ma dumbbells pa benchi yotsamira - masewera olimbitsa thupi:

1. Gona pansi pa benchi yokhotakhota, mutagwira dumbbell m'dzanja lililonse. Mikono imatambasulidwa kwathunthu pansi, monga momwe tawonetsera pachithunzichi. Manja akuyang'anizana. Awa adzakhala malo anu oyamba.
2. Pa exhale, bweretsani mapewa pamodzi ndikugwira malo awa kwa masekondi angapo.
3. Pakubwezera kubwezera poyambira.
4. Malizitsani nambala yobwereza.