Mnd-ha34 boleng bo holimo ba lisebelisoa tsa tšepe tsa tšepe tsa tšepe tse bataletseng

Mechine ea bench e bataletseng. Joalokaha ho se ho boletsoe, karolo e kholo ea pectoral e khantšitsoeng ka pec e holimo le e tlase. Ha lihlooho tse sephara, lihlooho ka bobeli li hatelloa haholo, e etsang hore ho be le molemo ho molemo ka botlalo bakeng sa nts'etsopele ea ka kakaretso. Mochine oa Benche oa Flat Benche o na le motsamao oa metsi a mangata, ha ho bapisoa le mesebetsi ea hau ea letsatsi le letsatsi.

Tobetsa konopo ea Benche, kapa sefuba, ke boikoetliso ba 'mele bo holimo boo ka oona ba o hatellang boima ba' mele oa ho koetlisa boima ba 'mele. Boikoetliso bo sebelisa li-penteris tse kholo, tse ntle le litlolo tsa leholimo le litlolo, har'a mesifa e meng e tsitsisang. Barbell hangata e sebelisoa ho ts'oara boima, empa para ea li-dumbells e ka sebelisoa.

Mochine oa khatiso oa barbell Bench ke e 'ngoe ea liqhomane tse tharo papaling ea matla le squat,' me ke eona feela papaling ea ho phahamisa sesole. E boetse e sebelisoa haholo koetlisong ea boima ba 'mele, ho haha' mele le mefuta e meng ea koetliso ea ho ntlafatsa mesifa ea sefuba. Sehlopha sa benche se bohlokoa ho lipapali tsa ntoa ha pula e lula ka thata ho otla matla. Mochine oa benche o ka thusa ho ikopanya le baatlelete ho eketsa ts'ebetso ea bona hobane e ka eketsa khatello ea maikutlo le ts'ebetso ea mmele o kaholimo