- Iqembu lemisipha: Amahlombe
- Uhlobo lokuzivocavoca: Ukuzihlukanisa
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Ama-Dumbbells
- Izinga lobunzima: Oqalayo
Ukuphakamisa ama-dumbbell phambi kwakho emsebenzini wokusebenza kwebhentshi eliyisicaba:
- Hlala ebhentshini elithambekile eline-engeli engama-degree angama-30 kuye kwangama-60, ubambe ama-dumbbells esandleni ngasinye. Ungashintsha ukuthambekela kwebhentshi.
- Letha ama-barbell ama-intshi angu-10 ukusuka ezinqulwini. Izintende ziqondiswe phansi. Lokhu kuzoba indawo yakho yokuqala.
- Phakamisa kancane ama-dumbbell ngaphezu komugqa wehlombe. Izindololwane zingagoba kancane. Esikhundleni esiphezulu bamba ama-dumbbells imizuzwana engu-1-2.
- Yehlisa izingalo zakho endaweni yokuqala.
- Landela inombolo enconyiwe yezimpinda zalezi zenzo.
uzivocavoca amahlombe ngama-dumbbells
- Iqembu lemisipha: Amahlombe
- Uhlobo lokuzivocavoca: Ukuzihlukanisa
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Ama-Dumbbells
- Izinga lobunzima: Oqalayo