dumbbell Bench yekudhinda mapendekete inokendamira pabhenji

Dumbbell bhenji kudzvanya mafudzi tendera bhenji - maitiro maitiro:

1. Gara pakudonhedza bhenji, tsoka zorora pasi. Tora dumbbell mune yega ruoko uye dhonza maoko kumusoro pamberi pake. Ichi chichava chinzvimbo chako chekutanga
2. Kuchengeta maoko akatwasuka, ita kusimudza dumbbells, uchishandisa chete pfudzi mubatanidzwa. Kana uchiita maekisesaizi maoko ako anofanira kunge akati twasu.
3. Kusimudza dumbbells kuri pane exhale.
4. Kuita chiitwa ichi zvakare chakakodzera tsvimbo.