Bench na otu aka na-adịkarị mfe ọnọdụ

Pịa otu aka n'ọnọdụ dị elu - mmega ahụ usoro:

1. Dina n'ala ma ọ bụ na mgbatị Mat. Bụtụ ikpere n'ala.
2. Nweta enyemaka n'aka onye mmekọ kwesịrị inye gị fretboard. Were otu aka jide olu. Na mmalite nke mmega ahụ, ogwe aka na-agbatị kpamkpam, otu esi arụ ọrụ bench. Jide n'olu na-anọpụ iche (ọbụ aka chere ihu n'ime n'azụ).
3. Aka efu dina n'ala.
4. N'elu iku ume wedata barbell ahụ ruo mgbe ikpere na-emetụ n'ala.
5. Na exhale, bulie olu, na-eweghachi ya n'ọnọdụ mbụ ya.
6. Mezue ọnụ ọgụgụ achọrọ nke ugboro ugboro.
7. Gbanwee ogwe aka ma megharia mmega ahụ.

Ọdịiche: ị nwekwara ike ime mmega ahụ site na iji dumbbells. N'okwu a, enwere ikewapụ akwara pectoral.

Rịba ama: mgbe mgbatị ahụ gasịrị, atụla ụda olu ma ọ bụ dumbbell n'ala, n'ihi na nke a nwere ike ibute mmerụ aka. Were aka abụọ jide ibu ahụ ma wepụta ya.