Kaomi pūnaewele dumbbell Comprehensive

Kaomi press dumbbell Comprehensive - nā hana loea:

1. Kū pololei me nā wāwae poʻohiwi ākea, kahi dumbbell i kēlā me kēia lima.
2. Nā mea kaua i waho i nā ʻaoʻao. Pono nā lima a me ke kino i kekahi i kekahi ma ke ʻano o ka leka "T". E like nā lima i ka papahele a pili pono i ka ʻāpana. ʻO nā pāma i mua. ʻO kēia kou kūlana mua.
3. I ka hanu ʻana, kahe i lalo, kūlou i kou mau kuli a mālama pololei i kou kua. Hana ʻia ka squat a kūlike nā ʻūhā i ka papahele. I ka manawa like me ka squat, neʻe i kou mau lima i mua ona e like me ka mea i hōʻike ʻia i ke kiʻi.
4. A laila, kū aʻe a hana like i ka dilution o ka lima i ka lima i kona kūlana mua.