I-Sragi enama-dumbbells ebhentshini eliphansi

I-Sragi enama-dumbbells ebhentshini elithambile - izivivinyo zesu:

1. Lala ubheke phansi ebhentshini elitshekile, ubambe i-dumbbell esandleni ngasinye. Izingalo zelulelwe phansi ngokugcwele, njengoba kuboniswe esithombeni. Izimpama zibhekene. Lokhu kuzoba indawo yakho yokuqala.
2. Ku-exhale, hlanganisa amahlombe ehlombe bese ubamba lesi sikhundla imizuzwana embalwa.
3. Lapho uhogela ubuyela endaweni yokuqala.
4. Gcwalisa inombolo edingekayo yokuphindaphinda.