Kusunda kwechiuno
Simba remabvi ekurovedza muviri, simba uye runako
Kusundidzira chiuno rudzi rwekusundidzira chiuno umo tsandanyama huru dziri gluteus maximus negluteus medius.
Kana chinhu chikuru chaunonyanya kukoshesa chiri kuvaka simba remagaro, simba, uye runako, ita kuti magaro asundire kurovedza muviri kwako kukuru.
Chishandiso che hip thruster chinoita kuti hip thrust ifambe nenzira inoshanda uye inoshanda. Chubhu yesimbi yemhando yepamusoro Q235
Nzvimbo yekushongedza yakanaka yekushongedza
Yakashongedzwa neganda remhando yepamusoro (PU)
Kupfapfaidza nemagetsi kwemhando yepamusoro (hupfu hwakaoma)
Zvibatiso zvepadivi zvinowedzera mabhande ekudzivirira.