- Iqembu lemisipha: Amahlombe
- Uhlobo lokuzivocavoca: Okuyisisekelo
- Imisipha eyengeziwe: Amathanga, Amathole, iqolo eliphansi, Isishwibi, Izinqe
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Izisindo
- Izinga lobunzima: Phakathi
Ukuphakamisa izinsimbi emahlombe - ama-technical exercises:
- Beka i-kettlebell phansi phakathi kwezinyawo zakho.
- Phakamisa izisindo phansi, khipha imilenze yabo ukunikeza ukusheshisa ukululama.
- Phakamisa izinsimbi emahlombe.
- Yehlisa ama-dumbbell phansi futhi uthathe imilenze yawo.
izivivinyo ehlombe umzimba nge izisindo
- Iqembu lemisipha: Amahlombe
- Uhlobo lokuzivocavoca: Okuyisisekelo
- Imisipha eyengeziwe: Amathanga, Amathole, iqolo eliphansi, Isishwibi, Izinqe
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Izisindo
- Izinga lobunzima: Phakathi