A601l- heaDhz ike squatEzubere ka onye ?r? ah? na-akpali nd? otu akwara niile n'oge a na-eme ihe ? b?la na-eme ka ? ghara ?d? ar?. N'aka nke ?z?, ike nke d? n'aka nke ?z? b? na nzaghachi nye nd? ch?r? ihe egwuregwu d? oke egwu. Ngwá ?r? a nwere ?n?d? ?z? na-ab?gh? naan? na-abawanye oke ibu, kamakwa na-eme ka usoro eccentric nke elu.

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P?r? iche na-ese n'elu mmiri
●Ihe okike p?r? iche nke na-acha uhie uhie na-enye nd? ?r? nke nha niile iji tinye onwe ha n'?n?d? kachas? mma. Enwere ike idowe ukwu ah? d? ka ach?r? na-enwegh? ?da na-agba mb? idozi ibu ah?.

Obere nr?gide
●N'oge squat, a ga-edebe ikpere onye ?r? n'?n?d? d? mma na-enwegh? nnukwu nsogbu, na onye nkuzi nwere ike belata nr?gide na ala az? site na ?gbanwe ?n?d? ha n'enwegh? nsogbu.

Oke squat
●?n?d? d? elu na ala d? elu maka ?z?z? ike kachas? mma. Z? nd? a na-eche ihu na-acha uhie uhie mgbe elu d? elu, na Quads mgbe ala na-akpali nke ?ma na-akpali nd? otu akwara niile n'oge a. Na ?n?d? ?z? na-ebughar? ?z? nke na-ab?gh? naan? mm?ba ibu d? iche iche, kamakwa nye aka nd? na-eme ihe n'?z? d? irè na-eme ka usoro a na-ebuli elu.