sumo ọnwụ

Sumo deadlift - usoro omume:

1. Bido mgbatị ahụ na barbell dina n’ala. Guzo ka olu mkpara ahụ dị n'etiti etiti ụkwụ. A ghaghị ịkpụ ụkwụ n'ụba nke ukwuu, banyere pancakes. Kpoo ikpere gị ma jide Griffon. Aka kwesiri idi n’agbata ukwu, ubu n’elu ogwe aka. Nwere ike iji bronirovannyj ma ọ bụ agwakọta adịgide. Rụgharịa ubu gị, nke a ga-eme ka ogwe aka gị ogologo.
   
2. Lelee anya, azu rere ure n’azu ala. Were ume ma bido bulie mgbịrịgba. Azụ na-arched.
   
3. Mgbe udele na-arị elu karịa ikpere, mezue mbuli elu site na ịdebanye hips n'ihu mgbe ị na-agbazi ikpere ma chịkọta ahịhịa ubu ọnụ.
   
4. Weghachi ihe atụ ahụ n’ala.