- Iqembu lemisipha: latissimus dorsi
- Uhlobo lokuzivocavoca: Ukuzihlukanisa
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Izilingisi zekhebula
- Izinga lobunzima: Oqalayo
I-Pullover ebhentshini eliyisicaba kukhebuli yomsebenzi womshini wokuzivocavoca:
- Faka ibhentshi phambi komshini wekhebula.
- Lala ebhentshini. Bamba isibambo ngendlela evamile. Izingalo ezinwetshiwe ngaphezu kwekhanda. Lokhu kuzoba indawo yakho yokuqala.
- Enza i-thrush arm iye ezansi ezinqulwini. Izandla zakho kufanele zihambe ziyindilinga. Amahlombe amile. Lokhu kunyakaza kwenziwa ku-exhale.
- Ekuhogeleni buyela endaweni yokuqala, ugcine umzila ofanayo wezandla.
ama-pullover ama-exercises okuzivocavoca emuva ku-block engenhla
- Iqembu lemisipha: latissimus dorsi
- Uhlobo lokuzivocavoca: Ukuzihlukanisa
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Izilingisi zekhebula
- Izinga lobunzima: Oqalayo