E6223- DHZVackndi mphamvu yolumikizidwa yophunzitsira yomwe imapereka mitundu yosiyanasiyana yazogwira ntchito ndi malo osungira nyama. Chipangizochi chimapangidwa kuti chiziyenda bwino, chomwe chimapereka maudindo awiri ophunzitsira. Malo otseguka omwe amalola ogwiritsa ntchito kuti apereke zolimbitsa thupi za Combo ndi Benchi Grem. Mapangidwe omasulidwa mwachangu a zigawo zowongoka amathandizira ogwiritsa ntchito kuti asinthe mawonekedwe a zowonjezera zofananira malinga ndi zolimbitsa thupi popanda zida zowonjezera. Maudindo ambiri mbali zonse ziwiri zokoka mikono yosiyanasiyana

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Kutulutsa mwachangu squat
●Kapangidwe kachangu kamapereka mosavuta kwa ogwiritsa ntchito kuti asinthe masitima osiyanasiyana, ndipo malowo amatha kusinthidwa mosavuta popanda zida zina.

Kusungirako Abwino
●Mphamvu iyi idakomera ndi nyanga zolemera 8 ndi zibonga zowonjezera 8 kuti zitheke mwachangu, ndipo vack imatengeranso kettlebell ndi kulemera mbali zokulitsa.

Khola ndi cholimba
●Chifukwa cha kuthekera kwa DHzz ndikuwonetsa bwino kwambiri, zida zonsezo ndizolimba kwambiri, zokhazikika, komanso zosavuta kusunga. Onse ochita masewera olimbitsa thupi ndi oyamba azigwiritsa ntchito mosavuta.