Bench-ka la isku habeyn karo wuxuu ku waafajiyaa sida uu dhigayo dhererka adeegsadaha, hubinta in jirku ku jiro booska ugu wanaagsan ee lagu yareeyo halista dhaawaca markii uu sameynayo squats, tababar lugta ama jimicsi kale oo u baahan taageero.
Saxarada tayada leh ee tayada leh ee tayo sare leh ayaa badanaa leh xasillooni wanaagsan iyo awood qaadista, waxay taageeri kartaa miisaan culus, si loo hubiyo in badbaadada inta lagu jiro tababarka xoogga badan.
Saxarada noocan ah waa mid la beddeli karo oo loo adeegsado qaabeynta jimicsiga iyo qalab jimicsi oo kala duwan, sida isku-darka dumbbells, sida kubadaha, kubadaha, kubadaha jimicsiga, iwm, ee tababarka jimicsiga iyo hagaajinta hufnaanta tababarka.
Saxarada ku habboon ee la isku hagaajinta hufnaan-dhimista ah ayaa bixiya nashqadeeyno ka wanaagsan barkinta iyo dib-u-habeynta barkinta barkinta.
Marka la barbar dhigo saxarada tababbarka cabirka ee go'an, saxarada la isku habeysan karo waa la hagaajin karaa iyadoo loo eegayo baahida loo qabo, oo ku habboon jimicsiga guriga ama jawiga bannaan ee xadidan.
Saxarada taam-wanaagga sare ee tayo sare leh ayaa badanaa laga sameeyaa agabyo waara, waxay u adkeysan kartaa isticmaalka xoogga badan, yareynta inta jeer ee beddelka, qiimaha wax ku oolka ah.