- Otu akwara: Buttocks
- Ofdị omume: Basic
- Anụ ahụ ọzọ: hip, ala azụ, Pịa
- Ofdị mmega: Ike
- Akụrụngwa: Mkpanaka
- Ọkwa nke nsogbu: Ọkara
Squats na ikpere ya - usoro ihe omumu:
- Gbanwee ịdị elu nke fretboard na akwa akwa maka squats. Kwuo ikpere n'ala n'ihu udele. Were mgbịrịgba n'ubu. Ekwesịrị idobe agụba.
- Mee ka isi gị kwụ ọtọ. Ka ọ daa ala ruo mgbe isi gị metụrụ ụmụ ehi gị aka. Ụkwụ sọks na-ezu ike n'ala.
- Na-arịgo elu, na-eweghachi ahụ ahụ n'ọnọdụ mbụ ya.
ihe omume maka buttocks omume na a barbell
- Otu akwara: Buttocks
- Ofdị omume: Basic
- Anụ ahụ ọzọ: hip, ala azụ, Pịa
- Ofdị mmega: Ike
- Akụrụngwa: Mkpanaka
- Ọkwa nke nsogbu: Ọkara