- Gulu laminyewa: Paphewa
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: Ana a ng'ombe, Quads, Triceps
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Ndodo
- Mulingo wovuta: Wapakati
Kankhani ndi kukanikiza bala yoyimirira kumbuyo - machitidwe aukadaulo:
- Ikani barbell pamapewa monga momwe tawonetsera pachithunzichi. Pofuna kupewa kuvulala ndikofunika kusankha kulemera kogwira ntchito. Osayambitsa izi ngati sizikulola mulingo wamaphunziro anu amthupi!
- Pang'ono kukhala pansi ndi khama la miyendo kumaliza benchi atolankhani kapamwamba kuti kwathunthu kuwongola manja.
- Bwererani pamalo oyambira. A pang'ono pansi mu gawo la kutsika kwa ndodo cushioning kugwa kwake.
amachita masewera olimbitsa thupi ndi bala
- Gulu laminyewa: Paphewa
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: Ana a ng'ombe, Quads, Triceps
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Ndodo
- Mulingo wovuta: Wapakati