Bench yekudhinda zviyereso kubva kuna Arnold Schwarzenegger

Dhinda rehuremu hwaArnold Schwarzenegger - maitiro maitiro:

1. Tora dumbbell muruoko uye urisimudze kusvika padanho repafudzi.
2. Chanza chinofanira kutarisana, ruoko rwakakotama mugokora.
3. Shandura dumbbell 180 degrees, zvishoma nezvishoma uisimudze pamusoro payo uye ubatisise munzvimbo yepamusoro masekondi 1-2.
4. Basa hombe kutenderera kwezviyero - izvi zvinokutendera kuti ushande zviri nani Delta