 venessa mariyu laurene iddaruu  32  ella vayassu gala mahilalu ,  vividha sthaayila vyayama anubhavamtho unnare . 124  poundlu unna venessa intaku mundhu baruvulu ettindi conei  166  poundlu baruvunna laurene yeppudu pratighatana sikshnhaloe paalgonaledu .  iddharu mahilalu praarambha fitt ‌ ness ases ‌ ment ‌ lalo palgontaru mariyu mee vyayama sadupaayamlo kamdaraala fitt ‌ ness prograamme ‌ nu prarambhinchadam girinchi mee salahaa kavaali .  prathi sthree eguva sareera kamdaraala balaanni kolavadaniki veroka pariikshanu enchukondi .  prathi anchanaaku sambamdhinchina vidhanalanu kluptamgaa vivarinchandi .  meeru e sadarana loppala choose chudaali ?
 venessa choose ,  pratyekamgaa bench presse ‌ thoo vass - rep makas ases ‌ ment cheyadanki meemu amenu enchukuntamu .  baruvulu ettadamlo aameku anubhavam umdadamae induku kaaranam .  praarambhimchadaaniki ,  aama anek sab ‌ maximal punaraavruttulu porthi cheeyadam dwara vedekkaali .  meemu aama saamarthyamlo  50-70%  praarambha baruvunu enchukuntamu mariyu subzect punaraavruttulu porthi cheyalenanta varku kramakramamgaa pratighatananu  2.5  nundi  20  kilos varku penchutaamu .  ettabadina chivari baruvu khachitamgaa  1-RM  vundali .  meemu gamaninchadalichina konni sadarana lopam aemitante ,  punaraavruttulu sthiratvaanni nirdhaarinchadaaniki adae kadalika veegam mariyu chalana paridhiloo nirvahinchabadutunnaaya nirdhaarinchukovadam .  adanamga ,  setup portion ‌ loo ,  meemu pramadala choose parisaraalanu tanikhii cheyale ,  venessa chethi podavu aadhaaramga bars ‌ nu saraina ettuko sett cheyale ,  ryaak ‌ ki remdu vaipulaa saphety bars ‌ lanu teesiveyaali ,  saphety clip ‌ lato baruvulanu sariggaa bhadraparachali mariyu spotter prasthutham .  baruvu peragadamlo saraina purogati undani ,  aama chaatiipai nundi bars ‌ nu bownes cheeyadam ledani ,  aama thatastha vennemukanu nirvahistondani mariyu lifft samayamlo aama swaasa teesukuntundani kudaa meemu nirdhaarinchukovaali .  laurene choose ,  aama yeppudu resistence trekking ‌ loo paalgonaledu kabaadi ,  aama dynamic push - app ases ‌ ment ‌ nu sariggaa nirvahinchalekapovachhu kabaadi ,  meemu flex ‌ d aarm supoort test ‌ ni enchukuntamu .  praarambhimchadaaniki ,  aama tana chethulanu bhujaala velupala unchaali mariyu aama venuka mariyu kaallanu nitaarugaa unchaali .  pai cheeyi neelaki samaantaramgaa umdae varku ledha mocheyi  90  degreela oddha vanchabade varku aama tana sariiraanni tagginchaali .  aama mokaalla nundi push - app position ‌ loo tana sareeraaniki maddatu ivvaali .  moolyankanam samayamlo swaasa teesukokapovadam ,  aama chetulaku chaaala vedalpugaa ledha chaaala irukaina vedalpunu kaligi undatam ,  vennu mariyu kaallanu neerugaa unchakapovadam mariyu aama sariiraanni anchana veydaniki thaginanthagaa tagginchakapovadam vento konni sadarana tappulu unnayi .