- Gulu la minofu: latissimus dorsi
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: Biceps, Mapewa, Middle back
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Bar yopingasa
- Mulingo wovuta: Wapakati
Pullups wide grip - machitidwe aukadaulo:
- Gwirani chopingasa chopingasa chopingasa chopingasa ndi kupachika pamanja otambasulidwa kwathunthu. Awa ndi malo anu oyambira.
- Palibe mayendedwe adzidzidzi amakoka thupi lanu mmwamba ndikuweramitsa zigongono zanu ndikugwirizanitsa mapewa anu. Osagwedezeka kapena kugwiritsa ntchito mphamvu kuti mumalize kuyenda. Yesani kukweza chibwano pamwamba pa mtanda.
- Imani kwa mphindi imodzi pamwamba, kenako pang'onopang'ono mutsike kumalo oyambira.
kukoka masewera olimbitsa thupi kumbuyo pa kapamwamba yopingasa
- Gulu la minofu: latissimus dorsi
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: Biceps, Mapewa, Middle back
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Bar yopingasa
- Mulingo wovuta: Wapakati