- Gulu laminyewa: Quadriceps
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: Ng'ombe, Glutes
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zipangizo: Zolemera
- Mulingo wovuta: Wapakati
Ma squats akuya okhala ndi zolemera - masewera olimbitsa thupi:
- Finyani zolemera pamapewa, kutembenuza dzanja pamene mukukwera.
- Mutu unakwezeka. Squat motsika momwe mungathere. Gwirani izi kwa masekondi angapo. Mawondo ake anatseguka, monga momwe chithunzichi chikusonyezera.
- Imirirani, kuwongola miyendo. Bwerezani zolimbitsa thupi.
masewera olimbitsa thupi a squat ochita masewera olimbitsa thupi a quadriceps ndi zolemera
- Gulu laminyewa: Quadriceps
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: Ng'ombe, Glutes
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zipangizo: Zolemera
- Mulingo wovuta: Wapakati