rutsoka

Tsoka - maitiro maitiro:

1. Iva zvakananga, tsoka pahupamhi hwemapfudzi. Joinha maoko kutsigira kwakatsiga. Izvi zvinogona kuve bhenji kana squat rack.
2. Pane exhale, rova ​​gumbo kumashure. Haikotamise kana gumbo rinoshanda kana rinotsigira. Iwe unogona kushandisa zviyereso kuomesesa iko kurovedza.
3. Pane inhale dzikisa gumbo, uchidzosera panzvimbo yayo yekutanga.
4. Pedzisa iyo inodiwa nhamba yekudzokorora.
5. Dzokorora chiitwa ichi nerimwe gumbo.

Misiyano: kuomesa kurovedza muviri, unogona kushandisa tambo chikamu chezasi netambo yakasungirirwa. Neimwe nzira, iwe unogona kushandisa iyo yekuwedzera.