Ymarfer hyfforddi gyda phwysau a ddefnyddir i gryfhau cyhyrau'r cwadriceps, cyhyr y ffolen a'r cyhyrau sy'n creu llinynnau y gar, y semitendinosus, y semimembranosus, a'r biceps femoris ydy rhagwth.
Mae rhagwth hir yn gweithio ar gyhyr y ffolen tra bod rhagwth byr yn pwysleisio'r cwadriceps.
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