Sragi ine dumbbells pabendekete rinorerekera

Sragi ine dumbbells pabendekete inotsamira - maitiro maitiro:

1. Nhema wakatarisana pasi pabhenji rakarerekera, wakabata dumbbell mune yega ruoko. Maoko akazadzikiswa pasi, sezvakaratidzwa mumufananidzo. Machindwe akatarisana. Ichi chichava chinzvimbo chako chekutanga.
2. Pamusoro pe exhale, tora mapepa epafudzi pamwe chete uye ubatisise chinzvimbo ichi kwemasekondi mashoma.
3. Pane inhale inodzokera kunzvimbo yekutanga.
4. Pedzisa iyo inodiwa nhamba yekudzokorora.