- Kooxda muruqyada: Hip
- Nooca jimicsiga: Aasaasi ah
- Muruqyo dheeri ah: Adductor, Quads, dhabarka hoose, Forearms, Dhabarka dhexe, trapezius, Badhida
- Nooca jimicsiga: Awood
- Qalabka: Usha
- Heerka dhibaatada: Dhexdhexaad
Sumo deadlift - layliyo farsamo:
- Ku bilow jimicsiga barbell oo dhulka jiifa. Istaag oo qoorta usha waxay ka sarreysaa dhexda cagaha. Lugaha waa in si ballaaran loo kala dheereeyo, oo ku saabsan canjeelada. Jilbahaaga laab oo Griffon qabso. Gacmuhu waa inay u dhexeeyaan cagaha, garbaha garbaha. Waxaad isticmaali kartaa bronirovannyj ama xajin isku dhafan. Nasteexo garbahaaga, tani waxay dheereyn doontaa gacmahaaga.
- Hore u eeg, gadaal gadaal u qurmay. Neef qaado oo bilow inaad kor u qaaddo biraha. Dib u noqo qaanso.
- Marka gorgorku ka kaco jilbaha korkiisa, buuxi wiishka adoo miskaha horay u xareeya adigoo toosinaya jilbaha isla markaana isu keenaya garbaha garbaha.
- Barka dhulka ku soo celi.
layliyo layliyo ah oo loogu talagalay lugaha laylisyada jimicsiga bowdyaha oo leh bambaano
- Kooxda muruqyada: Hip
- Nooca jimicsiga: Aasaasi ah
- Muruqyo dheeri ah: Adductor, Quads, dhabarka hoose, Forearms, Dhabarka dhexe, trapezius, Badhida
- Nooca jimicsiga: Awood
- Qalabka: Usha
- Heerka dhibaatada: Dhexdhexaad