Umqolo ohleli phantsi ngumsebenzi wokudodobala osebenza izihlunu zangasemva ngokubanzi, ngakumbi le lassimus dorsi. Ikwasebenza nemisipha ye-Wallorm kunye nemisipha yengalo ephezulu, njengoko i-biceps kunye nee-triceps zizinto ezinamandla zokuzinza. Ezinye izihlunu zokuzinzisa eziza kudlalwa zii-hamstrings kunye ne-glutuus maximos. Lo msebenzi wenziwe okwenziwayo ukuze kuphuculwe amandla endaweni yokuzilolonga kwe-aerobic. Nangona ibizwa ngokuba ngumqolo, ayisiyonto ye-classing onokuthi uyisebenzise kumatshini wokuhambisa i-aerobic. Kukuzilolonga okusebenzayo amaxesha amaninzi ngexesha losuku lokutsala izinto esifubeni sakho. Ukufunda ukubandakanya i-ABS yakho kwaye usebenzise imilenze yakho ngelixa ugcina umqolo wakho uqobo unganceda ukuthintela uxinzelelo kunye nokulimala. Le fomu ithe tye nge-ABS ebandakanyekayo yenye uyisebenzisayo kwi-squat kunye nemithambo yokuphuma.