- Iqembu lemisipha: Amahlombe
- Uhlobo lokuzivocavoca: Okuyisisekelo
- Imisipha eyengeziwe: I-Hips, Quads, Triceps
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Izisindo
- Izinga lobunzima: Phakathi
Phusha izisindo ngesandla esisodwa - ama-technical exercises:
- Thatha isisindo, usiphakamise ehlombe. Ukuma kwesihlakala njengoba kukhonjisiwe emfanekisweni. Lokhu kuzoba indawo yakho yokuqala.
- Hlala phansi, ugcine umhlane wakho uqondile.
- Squat kanyekanye ngesandla sokudla phezu kwami. I-squatting ikusiza ukuthi uphushe isisindo.
- Yima uqonde, ubambe ikettlebell ngobude bengalo ngaphezu kwakhe.
- Buyisela isandla endaweni yaso yokuqala.
- Phinda ukuzivocavoca ngesinye isandla.
izivivinyo ehlombe umzimba nge izisindo
- Iqembu lemisipha: Amahlombe
- Uhlobo lokuzivocavoca: Okuyisisekelo
- Imisipha eyengeziwe: I-Hips, Quads, Triceps
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Izisindo
- Izinga lobunzima: Phakathi