Full Body Dumbbell Workout.Malayalam video. 🏋️‍♂️ ഡംബെൽ ഫുൾ ബോഡി വർക്ക്‌ഔട്ട് (Malayalam Description) 1. ഡംബെൽ സ്ക്വാട് (Dumbbell Squat) • ലക്ഷ്യം: കാലുകൾ, ഗ്ലൂട്ട്സ്, ഹാംസ്ട്രിങ്‌സ്. • എങ്ങനെ ചെയ്യാം: രണ്ട് ഡംബെലുകൾ കൈകളിൽ പിടിച്ച് ചുണ്ടുകൾ നേരെ നിർത്തി, മുട്ടുകൾ മടക്കി ഇരിക്കുന്ന പോലെ താഴേക്ക് പോകുക. പിന്നെ എഴുന്നേൽക്കുക. • റിപ്സ്: 12–15 × 3 സെറ്റ്. 2. ഡംബെൽ ബെഞ്ച് പ്രസ്സ് (Dumbbell Bench Press) • ലക്ഷ്യം: നെഞ്ച്, കൈകൾ, തോൾ. • എങ്ങനെ ചെയ്യാം: ബെഞ്ചിൽ കിടന്ന് രണ്ട് ഡംബെലുകൾ നെഞ്ചിന് മുകളിൽ പിട
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