- Gulu la akatumba: Amphongo
- Mtundu wa masewera olimbitsa thupi: Kudzipatula
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Ndodo
- Mulingo wamavuto: Woyambira
Bulu amadzuka ali ndi belu lotchinga - masewero olimbitsa thupi:
- Ikani choyimilira pamtunda wa 25-30 cm kuchokera pa benchi.
- Khalani pa benchi ndikuyika masokosi pa benchi monga momwe tawonetsera pachithunzichi.
- Mothandizidwa ndi mnzanu ikani ndodo kumtunda kwa ntchafu, pafupifupi 10 cm pamwamba pa bondo ndikutseka. Awa adzakhala malo anu oyamba.
- Pa exhale, kwezani zidendene zanu m'mwamba momwe mungathere, ndikulimbitsa minofu ya ng'ombe.
- Mukapuma pang'ono, pang'onopang'ono bwererani kumalo oyambira. Langizo: kuti zitheke kwambiri, sungani ana a ng'ombe anu momwe ndingathere.
- Malizitsani nambala yobwereza.
Zosiyanasiyana: mutha kugwiritsanso ntchito makina a Smith kapena ophunzitsa minofu ya gastrocnemius pakuchita izi. Kapena gwiritsani ntchito ma dumbbells m'malo mwa barbells.
Zochita pavidiyo:
masewera olimbitsa thupi a ng'ombe ndi barbell
- Gulu la akatumba: Amphongo
- Mtundu wa masewera olimbitsa thupi: Kudzipatula
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Ndodo
- Mulingo wamavuto: Woyambira