Zabwino Kwambiri Kulimbitsa Miyendo Yanu - Kutembenuza ma dumbbells kukhala zolemetsa za akakolo, chingwe cha m'bondochi chimakupatsani mwayi wowonjezera zolimbitsa thupi pazolimbitsa thupi zanu, kulunjika magulu a minofu ngati minofu ya gluteal, hamstrings, quadriceps, ndi hip flexors, powonjezera kulemera kumapazi anu. , mutha kuchita mayendedwe ofanana ndi makina ndi zina zambiri.