- Iqembu lemisipha: Izinqe
- Uhlobo lokuzivocavoca: Okuyisisekelo
- Imisipha eyengeziwe: I-Hip, i-back back, Cindezela
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Induku
- Izinga lobunzima: Phakathi
Ama-squats emadolweni akhe - izivivinyo zesu:
- Lungisa ubude be-fretboard endaweni yokubeka yama-squats. Guqa phambi kwenqe. Thatha i-barbell emahlombe. Ama-blades kufanele agcinwe.
- Gcina ikhanda lakho liqondile. Ukuze ugobe kuze kube izinqe zakho zithinta amathole akho. Izinyawo zamasokisi zihlezi phansi.
- Khuphuka, ubuyisele umzimba endaweni yawo yasekuqaleni.
ukuzivocavoca umzimba ngezinqe nge barbell
- Iqembu lemisipha: Izinqe
- Uhlobo lokuzivocavoca: Okuyisisekelo
- Imisipha eyengeziwe: I-Hip, i-back back, Cindezela
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Induku
- Izinga lobunzima: Phakathi