 Mon eguva sariiraanni baloepaetam cheyadanki vyayaamaanni srushtinchandi 
 meeku baruvulu andubatulo unnatlayithe ,  mee chaathie mariyu veepunu baloepaetam cheyadanki nalaugu setla bench presse mariyu nalaugu setla nitaarugaa umdae varusalatho  6  nundi  10  reps ‌ thoo vyayamam praarambhinchavachchu .  meeku baruvulu andubatulo lekunte ,  meeru aa vyaayaamaalanu konni push app ‌ lu ,  pul app ‌ lu mariyu chin app ‌ l kalayikatho bhartee cheyavachu .  tarwata muudu setla sholder presse mariyu rear delt ‌ lanu okkokkati padi rep ‌ laku penchandi .  chivaraga ,  muudu setla bisep curls mariyu muudu setla tricep dip ‌ lanu varusaga padi mariyu muppai sarlu chaeyamdi .  prathi vyayamam choose baruvulu mariyu punaraavruttulu mee soulabhyam mariyu aa vyayamam chese saamarthyamtho scale cheyale .

 pania chestunnappudu ,  manchi faram ‌ nu upayoginchadam chaaala mukhyam mariyu mimmalni meeru athiga podiginchukookuudadu .  adhika baruvulu ettetappudu spotter nundi sahayam pondadam manchidhi mariyu pratyekamgaa meeru bench presse ‌ nu Wokha cheyakudadhu .  chaaala kathinamgaa nettadam yokka ucchulo padakandi mariyu mee vyaktigata bhadratanu panhamgaa pettakandi  -  meeru gayalanu nivaarinchinatlayithe meeru marinta balapadataru !