- Tsandanyama boka: Hip
- Rudzi rwezviitwa: Basic
- Mimwe mhasuru: Adductor, Quads, yakadzika kumashure, Mahure, Pakati kumashure, trapezius, Matako
- Rudzi rwekurovedza muviri: Simba
- Zvishandiso: Tsvimbo
- Chikamu chekutambudzika: Pakati
Sumo deadlift - maitiro maitiro:
- Kutanga kurovedza muviri nebhara rinorara pasi. Mira zvekuti mutsipa wetsvimbo yaive pamusoro pepakati petsoka. Makumbo anofanira kupatsanurwa zvakanyanya, nezve mapancake. Bhendesa mabvi ako uye tora Griffon. Maoko anofanira kunge ari pakati petsoka, mapendekete pamusoro pebhawa. Iwe unogona kushandisa bronirovannyj kana yakavhenganiswa kubata. Zorora mapfudzi ako, izvi zvichawedzera maoko ako.
- Tarisa kumberi, kumashure kwakaora muzasi kumashure. Tora mweya uye tanga kusimudza mabhero. Kudzoka ramba uchi arched.
- Kana gora rakwira pamusoro pemabvi, zadzisa kusimudza nekuzadza chiuno kumberi uchitwasanudza mabvi nekuunza mabendekete pamwechete.
- Dzosera bharanzi pasi.
deadlifts maekisesaizi emakumbo kurovedza kwechidya kurovedza nebarbell
- Tsandanyama boka: Hip
- Rudzi rwezviitwa: Basic
- Mimwe mhasuru: Adductor, Quads, yakadzika kumashure, Mahure, Pakati kumashure, trapezius, Matako
- Rudzi rwekurovedza muviri: Simba
- Zvishandiso: Tsvimbo
- Chikamu chekutambudzika: Pakati