Zamkatimu
- Gulu laminyewa: Paphewa
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezerapo: Triceps
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: The Smith Machine
- Mulingo wamavuto: Woyambira
Makina osindikizira a bar atakhala mu makina a Smith - machitidwe aukadaulo:
- Kuti muyambe, ikani benchi mu simulator Smith. Ikani ndodoyo kuti mufikire manja ake mosavuta mutakhala pansi.
- Chotsani ndodoyo poyimitsa ndikuyiyika pa utali wa mkono. Pochita masewera olimbitsa thupi miyendo sayenera kusuntha. Awa adzakhala malo anu oyamba.
- Pang'onopang'ono tsitsani belu mpaka kufika pachibwano.
- Kenako kwezani barbell mpaka pomwe poyambira pa exhale.
Zochita pavidiyo:
makina a Smith amachitira masewera olimbitsa thupi pamapewa ndi barbell
- Gulu laminyewa: Paphewa
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezerapo: Triceps
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: The Smith Machine
- Mulingo wamavuto: Woyambira