- Iqembu lemisipha: Amahlombe
- Uhlobo lokuzivocavoca: Okuyisisekelo
- Imisipha eyengeziwe: Isifuba, i-back back, i-Trapezoids, i-Triceps, i-Glutes
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Ama-Dumbbells
- Izinga lobunzima: Phakathi
I-Comprehensive dumbbell bench press - amasu okuzivocavoca:
- Yima uqonde izinyawo zihlukene ngobubanzi behlombe, i-dumbbell esandleni ngasinye.
- Izikhali ziphumele emaceleni. Izandla nomzimba kufanele zihlobane komunye nomunye ngendlela yezinhlamvu "T".Izandla kufanele zihambisane nephansi futhi zihambisane ne-torso. Izintende zibheke phambili. Lokhu kuzoba indawo yakho yokuqala.
- Ku-exhale, squat phansi, ugobe amadolo futhi ugcine umhlane wakho uqondile. I-squat yenziwa kuze kube yilapho amathanga ehambisana nephansi. Ngesikhathi esifanayo ne-squat, hambisa izingalo zakho phambili phambi kwakhe njengoba kuboniswe esithombeni.
- Okulandelayo, sukuma futhi kanyekanye wenze ukuhlanjululwa kwesandla ukuya esandleni endaweni yakhona yasekuqaleni.
uzivocavoca amahlombe ngama-dumbbells
- Iqembu lemisipha: Amahlombe
- Uhlobo lokuzivocavoca: Okuyisisekelo
- Imisipha eyengeziwe: Isifuba, i-back back, i-Trapezoids, i-Triceps, i-Glutes
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Ama-Dumbbells
- Izinga lobunzima: Phakathi