- Tsandanyama boka: Quadriceps
- Rudzi rwekurovedza muviri: Kutambanudza
- Zvishandiso: Zvimwe
- Chikamu chekutambudzika: Kutanga
Kutambanudza kweiyo quadriceps uchishandisa chikuva - maitiro maitiro:
- Iva 60-90 cm pamberi pebhenji kana danho repuratifomu wakadzokera kumashure.
- Simudza gumbo rimwe kumashure, uchikotamisa pamabvi. Isa chigunwe chako kubhenji kana chikuva.
- Ibvi regumbo rechipiri rinofanirwa kunge rakakombama, ita shuwa kuti harina kuenda kumberi, kuseri kwetambo yetsoka. Chinja makumbo.
kutambanudza maekisesaizi emakumbo emitambo yeadadriceps
- Tsandanyama boka: Quadriceps
- Rudzi rwekurovedza muviri: Kutambanudza
- Zvishandiso: Zvimwe
- Chikamu chekutambudzika: Kutanga