1. Dumbbell bench press, bench press bụ ụzọ kachasị mma na nke kachasị ọsọ iji mega pectoralis major, deltoid na biceps brachii.Nke mbụ, ịkwesịrị ịdina ala na oche.Ọ bụrụ na ị na-eme ihe n'ụlọ, ị nwere ike ịhọrọ oche nwere udidi siri ike.Edoghachila azụ gị na úkwù ma ọ bụ jide ume gị.Nke a ga-eme ka mọzụlụ gị kwụsị ịchịkwa.Na-esote, jiri ụkwụ zuru oke nke ukwu abụọ gbadaa n'ala, jide dumbbell n'aka ọ bụla, gbadaa ikpere gị, tinye ọbụ aka nke aka abụọ n'ụkwụ, na-adaba n'akụkụ elu nke ahụ, na-edebe dumbbell axis otu. centimita n'elu ọnụ ara.

N'ụzọ dị otú a, akwara obi nwere ike itinye aka n'ịme ike.Mgbe ahụ, jiri nwayọọ nwayọọ meghee ogwe aka abụọ n'akụkụ abụọ, ma jiri nwayọọ nwayọọ belata ogwe aka abụọ ahụ.Mgbe dumbbell dara na gbatịa akwara nke ogwe aka abụọ, kpalie dumbbell elu.Mgbe ị na-arịgo elu, dobe ọnọdụ nke ịpị aka n'ikpere ụkwụ ma na-adabere n'ihu ntakịrị.Debe oghere sara mbara n'etiti ogwe aka iji zụọ akwara pectoralis, yana oghere dị warara iji zụọ akwara deltoid.

2. Nọdụ n'akụkụ ebuli, a ọzụzụ usoro bụ tumadi na-emega mpụta n'etiti ukwuu nke deltoid muscle.Kwụpụ 1: nọdụ ala n'oche akụkụ, tinye ụkwụ gị n'ala, mee ka ụkwụ gị bụrụ otu obosara ka ubu gị, na ogwe aka gị na-ada ada.Debe ọbụ aka gị n'ihu ma jide ọdịdị dumbbell, wee welie ogwe aka gị elu.Ebulila dumbbell site na ịtụba ya.Dọta dumbbell ahụ elu na arc nke ọkara okirikiri, bulie ya n'ọnọdụ dị nso na mgbọrọgwụ ntị ruo oge ụfọdụ, wee dobe dumbbell n'akụkụ arc mbụ, ma megharịa ihe ahụ.

3. Ịnọdụ ala ma na-ehulata, nke a bụ ụzọ kachasị ọsọ na nke kachasị dị irè maka mgbatị biceps brachii.Nke mbụ, nọdụ ala ma mee ka ahụ dị elu na-atụgharị ntakịrị n'ihu.Aka ekpe dị n'elu apata ụkwụ aka ekpe.The dumbbell nke a na-ejide n'aka nri na-adaba n'ụdị nke atọ n'ime apata ụkwụ.Ogwe aka nri na-ejigide 45 Celsius n'apata ụkwụ, na nkwụ dị n'ime.Mgbe ahụ jiri nwayọọ nwayọọ bulie dumbbell ahụ n'ime obi n'ụzọ arc semicircular, nọrọ nwa oge, wee nwetaghachi omume ahụ site na ụzọ nkwekọrịta mbụ.Jiri aka ekpe na aka nri megharịa ọzụzụ ahụ.