- Musuru boka: latissimus dorsi
- Rudzi rwezviitwa: Basic
- Mimwe mhasuru: Biceps, Pakati kumashure
- Rudzi rwekurovedza muviri: Simba
- Zvishandiso: Horizontal Bar
- Chikamu chekutambudzika: Pakati
Pullups nezviyereso - maitiro maitiro:
- Iyo yekuwedzera misa sunga bhandi rakatenderedza chiuno chako uye ubatanidze iyo yekuwedzera huremu. Bata bhaa nemaoko maviri ari kure kureba kwepafudzi (yepakati kubata) kana yakafara kupfuura hupamhi hwepfudzi (yeupamhi), michindwe kumberi.
- Shingirira pabhawa uine maoko akatambanudzwa uye akanyatso kutambanudza tsandanyama yakafara, chichava chinzvimbo chako chepakutanga.
- Pane exhale tanga kuasimudza iwo kumusoro, kusvikira chirebvu chiri pamusoro pebhawa. Fungisisa pamusoro pekufamba kwemashizha, kumusoro kwekufamba kunofanirwa kuchengetwa pamwechete, chipfuva chinofanirwa kuve chakakomberedza kunze.
- Mushure mekumbomira kumberi kumusoro kufema zvishoma uye kudzora kudzoka kunzvimbo yekutanga.
kudhonza maekisesaizi kumusana
- Musuru boka: latissimus dorsi
- Rudzi rwezviitwa: Basic
- Mimwe mhasuru: Biceps, Pakati kumashure
- Rudzi rwekurovedza muviri: Simba
- Zvishandiso: Horizontal Bar
- Chikamu chekutambudzika: Pakati