- Iqembu lemisipha: emuva emuva
- Imisipha eyengeziwe: Abductor, Hips, Quads, Abs, Glutes
- Uhlobo lokuzivocavoca: Ukwelula
- Izinsiza kusebenza: Azikho
- Izinga lobunzima: Phakathi
Ukwelula nge-lunge nokujikeleza - izindlela zokuzivocavoca:
- Qondani. Izinyawo ububanzi bamahlombe zihlukaniswe. Lesi kuzoba isikhundla sakho sokuqala.
- Landela ukuhlasela emuva, uthathe isinyathelo emuva ngonyawo olulodwa, ugoba idolo lomlenze wesibili. Ngemuva kokuqedela i-lunge, vula umzimba wakho ongaphezulu uye emlenzeni ongaphambili.
- Ngemuva kwekhefu elifushane, buyela endaweni yokuqala bese uphinda ukwelula, wenze ukuhlasela okunye emuva bese ujika kolunye uhlangothi.
ukululeka kokuzivocavoca okuphansi emuva
- Iqembu lemisipha: emuva emuva
- Imisipha eyengeziwe: Abductor, Hips, Quads, Abs, Glutes
- Uhlobo lokuzivocavoca: Ukwelula
- Izinsiza kusebenza: Azikho
- Izinga lobunzima: Phakathi