Zamkatimu
- Gulu la minofu: latissimus dorsi
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: Biceps, Mapewa, Middle back
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Zoyimira pama chingwe
- Mulingo wamavuto: Woyambira
Kokani chipika chakumtunda kuchifuwa ndi sitampu yooneka ngati V - machitidwe aukadaulo:
- Khalani pa makina a chingwe. Sankhani kulemera koyenera.
- Tengani chogwirira chooneka ngati V (kapena khosi).
- Chitani zogwirira ntchito pachifuwa. Pochita kusunthaku tengani thupi ndi 30 ° kumbuyo. Izi zikuthandizani kuti mugwiritse ntchito latissimus dorsi.
- Kwezerani chogwiriracho m'mwamba kuti chifike pomwe chinali choyambirira.
Zochita pavidiyo:
masewera olimbitsa thupi kumbuyo kwa chipika chapamwamba
- Gulu la minofu: latissimus dorsi
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: Biceps, Mapewa, Middle back
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Zoyimira pama chingwe
- Mulingo wamavuto: Woyambira