Kusimudzwa kwema dumbbells pabhenji rakabatirira bata "sando"

Kusimudzwa kwemabhero epabhenji rakabata bata sando ndiyo nzira yechiitwa.

1. Gara pabhenji. Muruoko rumwe nerumwe tora dumbbell neyakaregedza kubata. Maoko pasi, magokora akatsimbirira muviri. Ichi chichava chinzvimbo chako chekutanga.
   
2. Pane exhale, tevera kukombama kwemaoko pane biceps. Zano: chikamu cheruoko rwako kubva kugokora kuenda pabendekete chinofanira kuramba chakamira. Shanda ruoko chete. Iko kufamba kunofanirwa kuenderera kusvikira kudzikiswa kwakakwana kwemabiceps kudzamara mabhero ave padanho repafudzi. Chimbomira kwekanguva, uchimonyorora tsandanyama.
   
3. Pane inhale zvinyoronyoro dzikisa madumbbell kumashure kunzvimbo yekutanga.