Omasuka komanso osinthika mosavuta
Kuchita zingwe ndi zolemera zaulere kumapangitsa kuti wogwiritsa ntchitoyo asunthe kuyambira m'chiuno ndikupanga squat. Pogwiritsa ntchito makina a squat squat,
Otetezeka kuposa kugwiritsa ntchito barbell
Kugwiritsa ntchito ma varbell omwe amapangitsa kuti wogwiritsa ntchito azisamala mapewa ake. Ngati wogwiritsa ntchito amataya bwino, akhoza kugwera kutsogolo kapena kumbuyo. Ndi makina a squat squat, wogwiritsa ntchitoyo amatha kupatsana kwathunthu ndikupanga minofu yake yapansi.
Kubquat squat ndi njira yopita ku Osewera ndi omanga thupi kuti apange minofu yamiyendo yodabwitsa.