Kusimudza mabhero ane ruoko rumwe rwakarara parutivi

Kusimudza mabhero neruoko rumwe chete rarere parutivi - maitiro ekudzidzira:

1. Bata dumbbell mune rumwe ruoko, rara nedivi pabhenji.
2. Makumbo akakotama pamabvi, ruoko rwake rwemahara rwakakotama kugokora, kwakawanikwa bhurasho pabendekete (rakaratidzwa). Ichi chichava chinzvimbo chako chekutanga.
3. Zvino pane exhale, simudza ruoko rwako nedumbbell kumusoro. Bata munzvimbo yepamusoro kwechipiri. Ita kufamba uku pasina jerks uye nekukurumidza kufamba.
4. Pane inhale zvishoma nezvishoma dzikisa dumbbell kunzvimbo yekutanga.