1. Kanda intebe ya Dumbbell, imashini yintebe ninzira nziza kandi yihuse yo gukoresha pectoralis major, deltoid na biceps brachii. Mbere ya byose, ugomba kuryama neza ku ntebe. Niba ukora imyitozo murugo, urashobora guhitamo intebe ifite imiterere ikomeye. Ntukubike umugongo n'amatako cyangwa ngo ufate umwuka wawe. Ibi bizatuma imitsi yawe itakaza ubushobozi. Ibikurikira, kandagira hasi ukoresheje ibirenge byuzuye, ufate ikiragi muri buri kiganza, wunamye inkokora, shyira ibiganza byamaboko yombi werekeza kumaguru, perpendicular kuruhande rwo hejuru rwumubiri, hanyuma ugumane umurongo wa dumbbell umwe santimetero hejuru yigituba.

Muri ubu buryo, imitsi yo mu gatuza irashobora kugira uruhare mu gukoresha imbaraga. Noneho, fungura buhoro buhoro amaboko yombi kumpande zombi, hanyuma umanure buhoro amaboko yombi. Iyo ikiragi kiguye kurambura imitsi y'amaboko yombi, kanda ikiragi hejuru. Mugihe usunika hejuru, komeza igihagararo cyo gukubita inkokora kandi wegamiye imbere gato. Komeza umwanya munini hagati yamaboko kugirango utoze imitsi minini ya pectoralis, n'umwanya muto wo gutoza imitsi ya deltoid.

2. Kwicara kuruhande, ubu buryo bwo guhugura ni ugukoresha imyitozo yo hagati yimitsi ya deltoid. Intambwe ya 1: icara neza ku ntebe yo ku ruhande, shyira ibirenge hasi hasi, ukomeze amaguru yawe ubugari bungana n'ibitugu byawe, kandi amaboko yawe asanzwe atemba. Komeza ibiganza byawe bitandukanye kandi ufate imiterere ya dumbbell, hanyuma uzamure amaboko hejuru. Ntuzamure ikiragi ujugunye. Shushanya ikiragi hejuru hejuru ya arc-ruzengurutse arc, uzamure kumwanya wegereye umuzi wamatwi mugihe gito, hanyuma utere dumbbell hasi kumurongo wambere, hanyuma usubiremo ibikorwa.

3. Kwicara no kunama, ubu ni uburyo bwihuse kandi bunoze bwo gukora biceps brachii. Ubwa mbere, icara hanyuma ukomeze umubiri wo hejuru uhengamye imbere. Ukuboko kw'ibumoso hejuru y'itako ry'ibumoso. Ikiragi gifashwe n'ukuboko kw'iburyo gisanzwe gitemba imbere ya gatatu y'ibibero. Ukuboko kw'iburyo kugumana inguni ya 45 ° hamwe n'ikibero, kandi ikiganza kiri imbere. Noneho uzamure buhoro buhoro ikiragi mu gituza munzira ya arc izenguruka, guma igihe gito, hanyuma usubize ibikorwa hamwe n'inzira yambere yo kwikuramo. Subiramo imyitozo ukoresheje ibumoso n'iburyo.