E6225- D? ka otu ihe na - al?begh? di ike na - enwegh? ike na - az? ah?a ike, DHZOtutu rackEzubere iji nweta ?mar?cha ikpo okwu maka ?z?z? ibu efu n'efu. Nchekwa ?d? na-echekwa, ak?k? d? mfe nke na-ekwe ka ibunye g? mfe na nbudata, squat akwa na sistem? nr?p?ta ngwa ngwa, yana ?r? elu na-ar?go niile n'otu n'otu. Ma ? b? nh?r? d? elu maka mpaghara ah?ike ma ? b? ngwa?r? d? mma, ? nwere ar?m?r? d? mma.

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A na-ewep? squat squat
●Ihe owuwu wep?ta ngwa ngwa na-enye ihe d? mma maka nd? ?r? iji dozie ?f?ma d? iche iche, enwere ike idozighar? ya ngwa ngwa na-enwegh? ngwa?r? nd? ?z?.

Chekwaa nchekwa
●Ng?k?ta nke mpi 8 na-enye ohere nchekwa nke na-ab?gh? nke na-ab?gh? nke na-ab?gh? nke na-ab?gh? nke na-ab?gh? nke na-ab?gh? ihe na-enwegh? isi, yana 2 ?z? ab?? nke ngwa-mma nwere ike ?chekwa ?d? ngwa d? iche iche. Ab?? set?p?r? kettlebell na ibu nchekwa efere na-enye ohere nchekwa ?z?.

Kw?sie ike ma na-ad?gide ad?gide
●N'ihi ikike mmep?ta DHZ kachas? mma yighar? nke ?ma, ngwa ?r? d? oke mkpa, kw?sie ike, na mfe idozi. Ma nd? na-eme ihe na nd? mbido nwere ike iji unit.