- Gulu la minofu: latissimus dorsi
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: Biceps, Forearms
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Bar yopingasa
- Mulingo wovuta: Wapakati
Pullups neutral grip - machitidwe olimbitsa thupi:
- Gwirani mipiringidzo yopingasa yofanana ndikupachika mikono yowongoka. Miyendo imatha kupindika pa mawondo ndikuwoloka. Awa ndi malo anu oyambira.
- Pang'onopang'ono, pindani zigongono zanu, kukoka thupi lanu mmwamba. Osagwedezeka kapena kugwiritsa ntchito mphamvu kuti mumalize kuyenda. Pamalo ovuta kwambiri chibwano chiyenera kukhala pamwamba pa mlingo wa kanjedza.
- Imani pang'ono pamwamba ndikutsikira pamalo oyambira.
kukoka masewera olimbitsa thupi kumbuyo
- Gulu la minofu: latissimus dorsi
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: Biceps, Forearms
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Bar yopingasa
- Mulingo wovuta: Wapakati