- Tsvina boka: zasi kumashure
- Rudzi rwezviitwa: Basic
- Mimwe mhasuru: Matako
- Rudzi rwekurovedza muviri: Simba
- Zvishandiso: Tsvimbo
- Chikamu chekutambudzika: Pakati
Exercise "Mangwanani akanaka" mune chigaro chekugara - maitiro maitiro:
- Isa bhenji musimba furu. Chinja kukwirira kwaunoda kwemasitendi. Iva pasi pemutsipa, uchizviisa pamafudzi ake. Sanganisa pamwe chete mapendekete uye wedzera magokora ako kumberi
- Bvisa mutsipa kubva pamatombo, tora nhanho kumashure yakaora kumashure muzasi kumashure. Musoro unofanirwa kusimudzwa. Fambisa chiuno kumashure, uchimenya musana nemapendekete, pasi pabhenji. Ichi chichava chinzvimbo chako chekutanga.
- Tsamira kumberi sezvaunogona, sezvakaratidzwa mumufananidzo. Mutsipa unofanirwa kuramba wakagadziriswa pamapfudzi.
- Bata chinzvimbo ichi, wozotwasanudza, uchidzorera muviri kumashure kunzvimbo yekutanga.
kurovedza muviri kwekudzikisa kumashure kudzidzira kwekudzidzira zvekare nebarbell
- Tsvina boka: zasi kumashure
- Rudzi rwezviitwa: Basic
- Mimwe mhasuru: Matako
- Rudzi rwekurovedza muviri: Simba
- Zvishandiso: Tsvimbo
- Chikamu chekutambudzika: Pakati