D979- DHZMachesi abwino kwambiriNdiwophunzitsidwa mokhulupirika ndi kapangidwe kake katatu, wokhala ndi ma anger chin ma handles ndikuphatikizana ndi babela. Voble iyi idapangidwa kuti ichulukitse mwayi wophunzitsira zambiri kuti mugwire bwino. Wotsimikizika Perlell, wophatikizira Barbell wosungirako osungira, angent-angukulu amagwira, ndikuyika magetsi, komanso chowonjezera chothandizira kuphatikiza ntchito zolimbitsa thupi ndi benchi.

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Kutulutsa mwachangu squat
●Kapangidwe kachangu kamapereka mosavuta kwa ogwiritsa ntchito kuti asinthe masitima osiyanasiyana, ndipo malowo amatha kusinthidwa mosavuta popanda zida zina.

Zolemba zolembera
●Dongosolo la mabowo liyenera kukhala losasinthika ndikukula kuchokera pamwamba mpaka pansi. Izi ndizofunikira kotero ochita zolimbitsa thupi amatha kutsika, sing'anga, ndi kukwera mtengo. Chofunika pakusintha zinthu monga chitetezo cha chitetezo ndi ma hooks kuti musinthe bwino thupi lanu komanso zolinga zanu.

Zowonjezera
●Angle cin chin ma handles ndi zingwe za theka la rack amalola wosuta kuti azichita masewera olimbitsa thupi komanso kukoka pachifuwa chawo, komanso pachifuwa chawo, phewa, ndi mikando nthawi imodzi. Miyala iwiri yokulungidwa imapangidwa kuti ithandizire wosuta kuti afikire chisanu chimakhala mosavuta pa theka la rack.