- Gulu laminyewa: Chiuno
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: Adductor, Quads, m'munsi kumbuyo, Forearms, Middle back, trapezius, matako
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Ndodo
- Mulingo wovuta: Wapakati
Sumo Deadlift - machitidwe aukadaulo:
- Yambani masewerawa ndi barbell yomwe ili pansi. Imani kotero kuti khosi la ndodo linali pamwamba pa phazi. Miyendo iyenera kukhala yotalikirana kwambiri, za zikondamoyo. Mawondo anu ndikugwira Griffon. Manja ayenera kukhala pakati pa mapazi, mapewa pamwamba pa bala. Mukhoza kugwiritsa ntchito bronirovannyj kapena kusakaniza kosakanikirana. Pumulani mapewa anu, izi zidzatalikitsa manja anu.
- Yang'anani kutsogolo, kumbuyo kwavunda kumunsi kumbuyo. Pumulani ndikuyamba kukweza ma barbell. Mmbuyo sungani arched.
- Mphungu ikakwera pamwamba pa mawondo, malizitsani kukwezako polemba chiuno kutsogolo pamene mukuwongola mawondo ndikubweretsa mapewa pamodzi.
- Bweretsani barbell pansi.
ziwombankhanga zakufa zolimbitsa thupi za ntchafu zolimbitsa thupi
- Gulu laminyewa: Chiuno
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: Adductor, Quads, m'munsi kumbuyo, Forearms, Middle back, trapezius, matako
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Ndodo
- Mulingo wovuta: Wapakati