Kutambanudza nyundo yakagara pasi

Kutambanudza hamstring yakagara pasi - maitiro maitiro:

1. Gara pane yekurovedza Mat, tambanudza gumbo rerudyi kumberi pamberi pake. Bhendesa gumbo rako rekuruboshwe kuitira kuti rutsoka rurwisane nechidya chemukati chegumbo rerudyi, sezvakaratidzwa mumufananidzo.
2. Tsamira mberi, uchivhara gumbo regumbo rakatambanudzwa kusvikira iwe uchinzwa kutambanudzwa kwemhasuru kumashure kwechidya. Bata chinzvimbo ichi kwemasekondi gumi nemashanu, wobva wadzokorora kutambanudza nerimwe gumbo.