- Iqembu lemisipha: emuva emuva
- Uhlobo lokuzivocavoca: Okuyisisekelo
- Imisipha eyengeziwe: Izinqe
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Induku
- Izinga lobunzima: Phakathi
Zivocavoce "sawubona" usesimweni sokuhlala - izivivinyo zesu:
- Faka ibhentshi kuhlaka lwamandla. Lungisa ubude obufunayo bezitendi. Yiba ngaphansi kwentamo, uyibeke emahlombe akhe. Ncinza ndawonye izindwani zehlombe futhi wandise izindololwane zakho phambili
- Khipha intamo kuma-racks, thatha isinyathelo emuva ebolile emuva emhlane ongezansi. Ikhanda kufanele liphakanyiswe. Hambisa i-pelvis emuva, ucindezele umhlane namahlombe, wehlele ebhentshini. Lokhu kuzoba indawo yakho yokuqala.
- Gxila phambili ngangokunokwenzeka, njengoba kuboniswe esithombeni. Intamo kufanele ihlale igxilile emahlombe.
- Bamba lesi simo, bese uqondanisa, ubuyisela umzimba endaweni yokuqala.
izivivinyo zokuvivinya iqolo eliphansi lokuzivocavoca emuva nge-barbell
- Iqembu lemisipha: emuva emuva
- Uhlobo lokuzivocavoca: Okuyisisekelo
- Imisipha eyengeziwe: Izinqe
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Induku
- Izinga lobunzima: Phakathi