- Tsandanyama boka: Quadriceps
- Mamwe mamhasuru: Abductor, Zvidya, Magaro
- Rudzi rwekurovedza muviri: Kutambanudza
- Zvishandiso: Hapana
- Chikamu chekutambudzika: Kutanga
Banner ine squatting technique yechiitwa:
- Iva zvakananga, tsoka pahupamhi hwemapfudzi. Iyi ichava nzvimbo yako yekutanga.
- Kukotamisa mabvi ako uye chiuno kuti uzvidzikise, uchiisa pelvis yako kumashure. Tambanudza maoko mberi.
- Kudonha sprinte mabvi uye nekukurumidza kudzokera kunzvimbo yekutanga. Dzokorora squat 5-10 nguva.
kutambanudza maekisesaizi emakumbo emitambo yeadadriceps
- Tsandanyama boka: Quadriceps
- Mamwe mamhasuru: Abductor, Zvidya, Magaro
- Rudzi rwekurovedza muviri: Kutambanudza
- Zvishandiso: Hapana
- Chikamu chekutambudzika: Kutanga