Guryaha rooceps, oo sidoo kale loo yaqaan mashiinada qaboobaha ee Bailis ama Benches Bentches, waxaa loo isticmaalaa in lagu xoojiyo muruqyada hore ee gacanta kore (ie, xirmooyinka). Qalabka noocan ah badanaa wuxuu leeyahay astaamaha soo socda:
1. Taageero go'an: Tababaraha badanaa wuxuu leeyahay kursi go'an oo gacanta si loo hubiyo in isticmaaleyaashu weli deggan yihiin inta aan jimicsi oo yareyn karo halista dhaawaca.
2. Dib u caabbinta la-hagaagi karo
3. Gropps badan: Tababarayaasha qaar waxay bixiyaan qabashooyin kaladuwan, sida qabashada ballaaran, xajin ciriiri ah, ama xajin wanaagsan, ama xajin ama taban, si looga caawiyo tababarayaasha bartilmaameedsada kooxaha muruqyada gaarka ah.
4. Habdhaqanka xagal: Qaar ka mid ah qaboojiyaasha sare ee sare ee Badeecadu waxay u oggolaadaan dadka isticmaala inay hagaajiyaan xagasha kursiga ama gacanta si ay ugu haboonaato baahiyaha tababbarka oo kala duwan iyo kooxaha mashquulka ah.
5. Naqshadeynta amniga: Si looga hortago dhaawacyada shilalka, tababaruhu badanaa wuxuu leeyahay quful nabdoon ama habab kale oo badbaado ah si loo hubiyo in xajintu si lama filaan ah u si dhaqso leh inta lagu jiro isticmaalka.
6. Naqshadeynta Ergonomic: Tixgalinta raaxada iyo hufnaanta, tababarayaasha wanaagsan ee biices waxay badanaa qaataan naqshad Ergonomic, si ay dadka isticmaala ay u sii wataan qaab sax ah inta lagu gudajiro jimicsiga kale.
7. Kala-baxa: Ka sokow tababarka Bixiyaha ee loo qoondeeyo, tababarayaasha qaar ayaa sidoo kale loogu talagalay in lagu daro howlo dheeri ah, sida triceps, garabka ama tababarka garabka ama tababarka.
Markaad dooranayso tababbaraha ku habboon ee tababare ku habboon, baahiyaha shaqsiyeed, caqabadaha booska, miisaaniyada iyo in howlaha gaarka ah loo baahan yahay waa in la qaddariyo. Kahor intaadan isticmaalin wax qalab jimicsi ah, waxaa lagu talinayaa in la fahmo habka saxda ah ee isticmaalka saxda ah iyo suuragalnimada iyada oo hagaynta xirfadle si loo hubiyo in himilooyinka jimicsiga ay si nabadgelyo leh ay u gaaraan si amaana oo wax ku ool ah.
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