- Tsandanyama boka: Trapeze
- Rudzi rwezviitwa: Basic
- Mimwe mhasuru: Adductor, Hips, Quads, Mapeya, Kubwinya
- Rudzi rwekurovedza muviri: Simba
- Zvishandiso: Zviyereso
- Chikamu chekutambudzika: Pakati
Dhonza zviyero pazamu muchimiro cheSumo - maitiro maitiro:
- Isa kettlebell pasi pakati pemakumbo ake. Tsoka nzvimbo zvakanyanya uye bata kettlebell nemaoko ako. Chengeta chipfuva uye musoro wakamira. Maziso anotarisa mudenga. Ichi chichava chinzvimbo chako chekutanga.
- Kutanga iko kurovedza nekusimudza mabvi. Izvo zvakakosha kwazvo kana uchiita maekisesaizi kuti uchengete musana wako wakananga. Paunosimuka, dhonza huremu kubva muchiuno kusvika kuchirebvu (chipfuva), kuyedza kuwedzera kushandiswa kwechiridzwa.
- Dzokera kunzvimbo yekutanga. Rangarira kuti musana wako unofanirwa kugara wakatsiga.
kurovedza muviri pane trapeze kurovedza nezviyero
- Tsandanyama boka: Trapeze
- Rudzi rwezviitwa: Basic
- Mimwe mhasuru: Adductor, Hips, Quads, Mapeya, Kubwinya
- Rudzi rwekurovedza muviri: Simba
- Zvishandiso: Zviyereso
- Chikamu chekutambudzika: Pakati