- Tsandanyama boka: Quadriceps
- Mimwe mhasuru: Zvidya, Biceps, Mhuru, yakadzika kumashure, Pakati kumashure, Glutes
- Rudzi rwekurovedza muviri: Cardio
- Zvishandiso: Iyo Simulator
- Chikamu chekutambudzika: Pakati
Kukwasva - maitiro maitiro:
- Gara mumuchina wekukwasva. Ita shuwa kuti iwe wakasununguka wakamira tsoka tsoka. Sarudza chirongwa chaunoda. Gara wakamira wakasendamira kumberi, uchikotama muchiuno.
- Kune matatu matanho ekuuraya sitiroko. Kutanga: unotsamira kumberi. Mabvi akakotama pasi pechipfuva. Wepamusoro muviri wakasendamira kumberi, kudzoka wakatwasuka. Chechipiri: iwe unodzvanya pakutsika kwetsoka uye tsoka yekurudyi, uku uchiita sitiroko nemaoko ako akananga padumbu, uchiunza mapepa epafudzi pamwechete. Usashungurudze musana wako, tanga kushanda mhasuru dzemakumbo nehudyu. Chechitatu: bendisa mabvi ako, ndokumbira utumire muviri kumberi kuti uite sitiroko inotevera.
kurovedza muviri kwemakumbo kurovedza kwe quadriceps
- Tsandanyama boka: Quadriceps
- Mimwe mhasuru: Zvidya, Biceps, Mhuru, yakadzika kumashure, Pakati kumashure, Glutes
- Rudzi rwekurovedza muviri: Cardio
- Zvishandiso: Iyo Simulator
- Chikamu chekutambudzika: Pakati