- Tsvina boka: zasi kumashure
- Mimwe mhasuru: Abductor, Hips, Quads, Abs, Glutes
- Rudzi rwekurovedza muviri: Kutambanudza
- Zvishandiso: Hapana
- Chikamu chekutambudzika: Pakati
Kutambanudza ne lunge uye kutenderera - maitiro maitiro:
- Iva wakarurama. Tsoka upamhi hwepafudzi parutivi. Ichi chichava chinzvimbo chako chekutanga.
- Tevedza kurwisa kumashure, uchitora nhanho uchidzoka netsoka imwe, uchikotama ibvi regumbo rechipiri. Mushure mekupedza iyo lunge, shandura yako yepamusoro muviri kune gumbo riri kumberi.
- Mushure mekumbomira zvishoma, dzokera kunzvimbo yekutanga uye dzokorora kutambanudza, uchiita kurwisa imwe kumashure uye kutendeukira kune yakatarisana nedivi.
kutambanudza maekisesaizi ekudzikira kumashure kurovedza muviri
- Tsvina boka: zasi kumashure
- Mimwe mhasuru: Abductor, Hips, Quads, Abs, Glutes
- Rudzi rwekurovedza muviri: Kutambanudza
- Zvishandiso: Hapana
- Chikamu chekutambudzika: Pakati