- Iqembu lemisipha: latissimus dorsi
- Uhlobo lokuzivocavoca: Okuyisisekelo
- Imisipha eyengeziwe: i-Biceps, i-Middle back
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Ibha evundlile
- Izinga lobunzima: Phakathi
I-Pullups enesisindo - amasu wokuzivocavoca:
- Isisindo esengeziwe qinisa ibhande okhalweni lwakho bese unamathisela isisindo esingeziwe. Bamba ibha ngezandla zombili ebangeni lobubanzi behlombe (ukubamba okuphakathi) noma kubanzi kunobubanzi behlombe (lobubanzi), izintende phambili.
- Hang on the bar izingalo ezinwetshiwe futhi welula ngokugcwele imisipha ububanzi, kuzoba isikhundla sakho sokuqala.
- On the exhale uqale ukuhambisa kwabo phezulu, kuze kwesilevu ingaphezu bar. Gxila ekuhambeni kwezinhlamvu, phezulu kokunyakaza kufanele zigcinwe ndawonye, isifuba kufanele sigobele ngaphandle.
- Ngemuva kokumiswa isikhashana phezulu ukuphefumula kancane futhi ulawule ukubuyela endaweni yokuqala.
ukudonsa izivivinyo zangemuva
- Iqembu lemisipha: latissimus dorsi
- Uhlobo lokuzivocavoca: Okuyisisekelo
- Imisipha eyengeziwe: i-Biceps, i-Middle back
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Ibha evundlile
- Izinga lobunzima: Phakathi