A Bench atolankhani amathandizira kumanga minofu yambiri mthupi lam'mwamba. Mutha kuchita izi pogwiritsa ntchito ndalama kapena ma dumbbell. Chitani bench amasindikiza pafupipafupi ngati gawo la kulimbitsa thupi lapamwamba kuti muwonjezere mphamvu ndi minofu kukula.
Zochita masewera olimbitsa thupi ndizokonda anthu ambiri pazifukwa zotsimikizika: amagwira ntchito m'magulu angapo omwe ali ndi masewera. Benchi wamba
Press, yochitidwa pa benchi yathyathyathya yakhala yochitira masewera olimbitsa thupi padziko lonse lapansi. Osati okhawo omwe amangomanga pachifuwa chokwera, koma
Chifukwa imawonjezeranso tanthauzo la manja, makamaka mapewa ndi matekiya.
Chifuwa chili ndi imodzi mwaminofu yayikulu kwambiri komanso yamphamvu kwambiri mu thupi la munthu ndipo pamafunika nthawi yambiri ndikutsimikiza kuti mumange. Kulimbitsa chifuwa
Ili ndi mapindu ena azaumoyo nawonso, kupatula kukulitsa mawonekedwe a munthu. Pali mitundu yambiri ya kusiyanasiyana kuti muchite chiwonetsero cha chifuwa koma kuchita
Pa benchi lathyathyathya chimachepetsa chiopsezo chovulala kwambiri, ndikupangitsa kuti ntchito yolimbitsa thupi ikhale yovuta ngakhale yoyambira.