Eɣanni n alxidmat i ad issiwidan assahat n achrut wan afalla n taɣissa
A fal tilam tišijrit, alxidmat addobat ad tissinta s akkoz ihandagan n bench press d akkoz ihandagan n tišijrit s 6 har 10 alwaq iyyan i ad issiwidan efes d tajute A fal war ti ilkem i iddikud n azuk addobat as amutti n alxidmaten tin s anmirtay n push ups, pull ups d chin ups Dǎɣ anilkaman, tiga karadat təmotayen ən press ən tišijrit əd delta tan egadǎɣ fal samos təmərwen təmotayen. Daɣ samando, tiga karadat təmuqunen ən bicepes əd karadat təmuqunen ən tricepes fal maraw əd karadat təmotayen. Iɣannan d amasuɣal n alxidmăt fuk ilzam ti ad idhilăn fal ta-ite d tudabat n alxidmăt ten  Alwaq wa id itaj alxidmat, eqqal a assohen ad exdam s dumu olaɣan tolas war eqqel a idasan iman net Alwaq wa id iddiyan iddikud n azuk assohen amos ta-ite olaɣan i ad ikriš tamɣare n awadim tolas hullan ilzam as war ilkem ad iddiyan fal bench press iman nasan Wǎr-en-d-eqqal a-wen-d-eqqal a-wen-d-eqqal a-wen-d-eqqal a-wen-d-eqqal a-wen-d-eqqal a-wen-d-eqqal a-wen-d-eqqal a-wen-d-eqqal a-wen.