1. Dumbbell bench press, bench press ni bwo buryo bwiza kandi bwihuse bwo gukora imyitozo ngororamubiri ya pectoralis major, deltoid na biceps brachii. Mbere na mbere, ugomba kuryama neza ku ntebe. Niba ukorera imyitozo mu rugo, ushobora guhitamo intebe ifite imiterere ikomeye. Ntugapfukamire umugongo wawe n'ikibuno cyangwa ngo ufate umwuka wawe. Ibi bizatuma imitsi yawe itakaza ubushobozi bwo kuyigenzura. Hanyuma, tera hasi ukoresheje ibirenge byombi, fata dumbbell muri buri kuboko, fata inkokora zawe, shyira ibiganza byawe byombi ku maguru, bigororotse ku gice cyo hejuru cy'umubiri, kandi ukomeze umurambararo wa dumbbell hejuru y'ibere santimetero imwe.

Muri ubu buryo, imitsi yo mu gituza ishobora kugira uruhare mu gukoresha imbaraga. Hanyuma, fungura amaboko yombi buhoro buhoro ku mpande zombi, hanyuma umanure buhoro buhoro amaboko yombi. Iyo dumbbell iguye ku mitsi y'amaboko yombi, sunika dumbbell hejuru. Iyo usunika hejuru, komeza ufate imiterere yo gukanda inkokora no guhagarara imbere gato. Hagarika intera nini hagati y'amaboko kugira ngo utoze imitsi ikomeye ya pectoralis, n'intera ntoya kugira ngo utoze imitsi yo mu gice cy'imbere cy'amaboko.

2. Guterura uruhande wicaye, ubu buryo bwo gutoza ahanini ni ugukora imyitozo yo hagati y’imitsi ya deltoid. Intambwe ya 1: Icara ugororotse ku ntebe yo ku ruhande, shyira ibirenge byawe hasi, amaguru yawe agumane ubugari nk’ubw’ibitugu byawe, kandi amaboko yawe arambararanye mu buryo busanzwe. Komeza amaboko yawe anyurane hanyuma ufate ishusho ya dumbbell, hanyuma uzamure amaboko yawe hejuru. Ntuzamure dumbbell uyijugunye. Kura dumbbell hejuru mu buryo bumeze nk'uruziga, uyizamure hafi y'umuzi w'ugutwi umwanya muto, hanyuma umanure dumbbell hasi ukurikije arc ya mbere, hanyuma usubiremo igikorwa.

3. Kwicara no kunama, ubu ni bwo buryo bwihuse kandi bwiza bwo gukora imyitozo ngororamubiri ya biceps brachii. Ubwa mbere, icara ukomeze uhengamye gato imbere. Ukuboko kw'ibumoso kuri hejuru y'itako ry'ibumoso. Agapira k'intoki gafashwe n'ukuboko kw'iburyo gasanzwe karamanuka ku gice cya gatatu cy'imbere cy'itako. Ukuboko kw'iburyo gufite inguni ya 45 ° hamwe n'itako, kandi ikiganza kiri imbere. Hanyuma uzamura gahoro gahoro agapira ku gituza mu nzira y'uruziga, uhagarareho akanya gato, hanyuma usubize igikorwa ukoresheje inzira y'umwimerere yo kunama. Subiramo imyitozo ukoresheje amaboko y'ibumoso n'ay'iburyo.