Bench o tobetsa dumbbell ka letsoho le le leng

Bench Press dumbbell ka letsoho le le leng - boikoetliso ba mahlale:

1. Nka li-dumbbells 'me u eme u otlolohile. U ka lula bencheng e otlolohileng.
2. Phahamisa sekhukhu se le seng ho fihlela moleng oa mahetla. Letsoho le kobehile setsoeng, setsoe le isoa hole le 'mele. Lifate li shebile pele. Sena e tla ba boemo ba hau ba pele.
3. Ka exhale, phahamisa li-dumbbells holim'a eona, u otlolle letsoho la hae ka botlalo.
4. Tšoara sekoti se holimo ka motsotsoana ebe o se theola butle ho ea boemong ba ho qala.