- Tsandanyama boka: Quadriceps
- Rudzi rwezviitwa: Basic
- Mimwe mhasuru: Abductor, Adductor, zvidya, mhuru
- Rudzi rwekurovedza muviri: Plyometric
- Zvishandiso: Zvimwe
- Chikamu chekutambudzika: Kutanga
Rutivi svetuka kuyambuka chikuva - maitiro maitiro:
- Mira padivi pechikuva, gumbo reruboshwe rakaiswa pakati pechikuva.
- Svetuka kumusoro uye pasi netsoka yekurudyi papuratifomu uye gumbo reruboshwe pasi pasi kune rimwe divi repuratifomu.
- Balance maoko, kubatsira mafambiro ako.
- Ramba uchisvetuka kubva kune rumwe rutivi kuenda kune rumwe rutivi pachikuva.
plyometric Exercise gumbo kurovedza muviri maquadriceps
- Tsandanyama boka: Quadriceps
- Rudzi rwezviitwa: Basic
- Mimwe mhasuru: Abductor, Adductor, zvidya, mhuru
- Rudzi rwekurovedza muviri: Plyometric
- Zvishandiso: Zvimwe
- Chikamu chekutambudzika: Kutanga