1. Dumbbell bench press, bench press ndiyo njira yabwino komanso yachangu kwambiri yochitira masewera olimbitsa thupi a pectoralis major, deltoid ndi biceps brachii. Choyamba, muyenera kugona pansi pa benchi. Ngati mukuchita masewera olimbitsa thupi kunyumba, mutha kusankha benchi yokhala ndi kapangidwe kolimba. Musamange msana wanu ndi chiuno chanu kapena kugwira mpweya wanu. Izi zipangitsa kuti minofu yanu isathe kulamulira. Kenako, yendani pansi ndi mapazi onse awiri, gwirani dumbbell m'dzanja lililonse, pindani zigongono zanu, ikani manja onse awiri ku miyendo, molunjika kumtunda kwa thupi, ndikusunga mzere wa dumbbell sentimita imodzi pamwamba pa nipple.

Mwanjira imeneyi, minofu ya pachifuwa imatha kugwira ntchito yogwiritsa ntchito mphamvu. Kenako, tsegulani manja onse awiri pang'onopang'ono mbali zonse ziwiri, ndikutsitsa manja onse awiri pang'onopang'ono. Pamene dumbbell yagwa mpaka minofu ya manja onse awiri, kankhirani dumbbell mmwamba. Mukakankhira mmwamba, sungani kaimidwe kokakamira chigongono ndikuwerama pang'ono. Sungani mtunda waukulu pakati pa manja kuti muphunzitse minofu yayikulu ya pectoralis, ndi mtunda wopapatiza kuti muphunzitse minofu ya deltoid.

2. Kukweza mbali ya thupi, njira yophunzitsirayi makamaka ndi yochita masewera olimbitsa thupi apakati pa minofu ya deltoid. Gawo 1: Khalani pansi pa benchi la mbali, ikani mapazi anu pansi, sungani miyendo yanu m'lifupi mofanana ndi mapewa anu, ndipo manja anu awerama mwachibadwa. Sungani manja anu moyang'anizana ndi kugwira mawonekedwe a dumbbell, kenako kwezani manja anu mmwamba. Musanyamule dumbbell poiponya. Kokani dumbbell mmwamba mu arc yozungulira, inyamuleni pamalo omwe ali pafupi ndi muzu wa khutu kwa kanthawi, kenako tsitsani dumbbell pansi motsatira arc yoyambirira, ndikubwereza zomwezo.

3. Kukhala pansi ndikuwerama, iyi ndiyo njira yachangu komanso yothandiza kwambiri yochitira masewera olimbitsa thupi a biceps brachii. Choyamba, khalani tsonga ndikusunga thupi lapamwamba litapendekeka pang'ono patsogolo. Dzanja lamanzere lili pamwamba pa ntchafu yakumanzere. Dumbbell yomwe dzanja lamanja limagwiridwa mwachibadwa imagwera mkati mwa ntchafu. Dzanja lamanja limasunga ngodya ya 45 ° ndi ntchafu, ndipo chikhatho chili mkati. Kenako pang'onopang'ono kwezani dumbbell pachifuwa munjira yozungulira, khalani kwakanthawi, kenako bwezeretsani zomwe mwachita ndi njira yoyambirira yochepetsera. Bwerezani maphunzirowa ndi manja akumanzere ndi akumanja.