- Tsandanyama boka: Hip
- Rudzi rwezviitwa: Basic
- Mimwe mhasuru: yakaderera musana, Mahure, Trapezoid, Matako
- Rudzi rwekurovedza muviri: Simba
- Zvishandiso: Tsvimbo
- Chikamu chekutambudzika: Pakati
MaRomania anouraya pachigadziko - maitiro maitiro:
- Tora Griffon bronirovanii grip (michindwe yakatarisa pasi paupamhi zvishoma zvishoma pane upamhi hwepfudzi). Zano: shandisa mabhanhire kudzivirira kukuvara pamaoko kana huremu hwacho huri pamusoro peavhareji. Mira papuratifomu kuti uwedzere mafambiro.
- Gadzira zvishoma mabvi ako. Kudzokera kukotamisa muzasi kumashure, chiuno chinopa chikafu kumashure. Ichi chichava chinzvimbo chako chekutanga. Ita shuwa kuti maoko anoramba akatwasuka, uye musana wako wakakomberedzwa muzasi kumashure, exhale uunze bhaa kumashure. Zano: kudzora kufamba kwetsvimbo, inofanirwa kuve yakatsetseka uye inononoka. Ruramisa muviri wako, uye udzikise huremu. Chengetedza musana wako wakakomberedza wakaderera kumashure panguva yese yechiitwa
- Pedzisa iyo inodiwa nhamba yekudzokorora.
deadlifts maekisesaizi emakumbo kurovedza kwechidya kurovedza nebarbell
- Tsandanyama boka: Hip
- Rudzi rwezviitwa: Basic
- Mimwe mhasuru: yakaderera musana, Mahure, Trapezoid, Matako
- Rudzi rwekurovedza muviri: Simba
- Zvishandiso: Tsvimbo
- Chikamu chekutambudzika: Pakati