- Gulu laminyewa: Quadriceps
- Minofu yowonjezera: Abductor, ntchafu, matako
- Mtundu wa masewera olimbitsa thupi: Kutambasula
- Zida: Palibe
- Mulingo wamavuto: Woyambira
Chikwangwani chokhala ndi luso la squatting la masewera olimbitsa thupi:
- Khalani mwachindunji, mapazi m'lifupi mapewa. Awa adzakhala malo anu oyamba.
- Kuweramitsa mawondo ndi m'chiuno kuti mudzichepetse, ndikuyika chiuno chanu kumbuyo. Kwezani manja patsogolo.
- Kugwetsa mawondo a sprinte ndikubwerera mwachangu pamalo oyamba. Bwerezani squat nthawi 5-10.
Kutambasula masewero olimbitsa miyendo kwa quadriceps
- Gulu laminyewa: Quadriceps
- Minofu yowonjezera: Abductor, ntchafu, matako
- Mtundu wa masewera olimbitsa thupi: Kutambasula
- Zida: Palibe
- Mulingo wamavuto: Woyambira