Dumbbell Bench press garbaha u jeedi kursiga

Dumbbell bench press garbaha waxay u janjeeraan kursiga - layliyada farsamada:

1. Ku fadhiiso kursiga hoos u dhaca, caguhu waxay ku nastaan ​​dhulka. Gacan kasta ku qaado dumbbell oo hortiisa gacmaha kor ugu qaad. Tani waxay noqon doontaa booskaaga bilowga ah
2. Gacmaha oo toosan, samee kor u qaadida dumbbells, adoo isticmaalaya kaliya garabka garabka. Markaad samaynayso jimicsi gacmahaagu waa inay toosan yihiin.
3. Dubbooyinka kor u qaadida ayaa saaran neefta.
4. Si loo sameeyo layligani sidoo kale waa usheeda ku habboon.