Sragi nwere dumbbells n'oche ihu

Sragi nwere dumbbells n'elu oche ihu - mmega ahụ:

1. Dina ihu n'ala n'oche nwere mmasị, jide dumbbell n'aka ọ bụla. A gbatịpụrụ ogwe aka n'ụzọ zuru oke, dịka egosiri na foto a. Nkwụ chere ibe ya ihu. Nke a ga-abụ ọnọdụ mbụ gị.
2. Na exhale, kpokọta ubu ọnụ ma jide ọnọdụ a maka sekọnd ole na ole.
3. Na inhale laghachi na ọnọdụ mmalite.
4. Mezue ọnụ ọgụgụ achọrọ nke ugboro ugboro.