I-Vertical Knee Up/Dip: Usayizi weshubhu 50x100mm, nogqinsi oluyi-3mm, ihlala isikhathi eside futhi izinzile, idizayini yokusetshenziswa kwejimu yobungcweti.Ngesikhathi sokukhiqiza, kwenziwa ngomdwebo ojwayelekile wezendlalelo ezi-3.Ishubhu elijwayelekile elingu-3mm ubukhulu.umshini wokuqina ongcono kakhulu ozinzile futhi ohlala njalo.Kuzothatha umuzwa wokuqeqeshwa okusha ngesikhathi sokuzivocavoca