- Tsandanyama boka: Mapfudzi
- Rudzi rwezviitwa: Basic
- Mimwe mhasuru: Triceps
- Rudzi rwekurovedza muviri: Simba
- Zvishandiso: Iyo Smith Machine
- Chikamu chekutambudzika: Kutanga
Dhinda rebar rakagara mumushini weSmith - maitiro maitiro:
- Kutanga, isa bhenji mune iyo simulator Smith. Isa iyo tsvimbo kuti iwe ugone kusvika nyore pamaoko ake kubva pakagara nzvimbo.
- Bvisa tsvimbo kubva pazvimire ugoiisa pakureba kweruoko. Kana uchiita maekisesaizi makumbo haafanire kufamba. Ichi chichava chinzvimbo chako chekutanga.
- Zvishoma nezvishoma dzikisa bharanzi pasi kusvika padanho rechini.
- Wobva wasimudza bharanzi kumusoro kune chinzvimbo chekutanga pane exhale.
Vhidhiyo yekurovedza muviri:
iyo Smith muchina unodzidzira yemapfudzi maekisesaizi nebhara
- Tsandanyama boka: Mapfudzi
- Rudzi rwezviitwa: Basic
- Mimwe mhasuru: Triceps
- Rudzi rwekurovedza muviri: Simba
- Zvishandiso: Iyo Smith Machine
- Chikamu chekutambudzika: Kutanga