Pavel Ermolaev, wopambana mpikisanowu wa Men's Physique malinga ndi owerenga Tsiku la Akazi, adatiuza zomwe atsikana ayenera kuchita kuti akhale ndi maloto.
“M'malingaliro mwanga, masewera olimbitsa thupi atsikana ndikumanyinyirika ndi bala pamapewa pake. Si chinsinsi kuti amayi ambiri amalota matako okongola komanso opopa. Ndipo ntchitoyi, monga ina iliyonse, idzawathandiza kukwaniritsa maloto awo. Kuphatikiza apo, minofu yamiyendo imalandiranso katundu ndikuwoneka wokongola. "
“Nditha kuyika bala pamalo achiwiri. Ntchitoyi imapanga abs, kuchotsa mafuta ochulukirapo, komanso kumapangitsa kuti miyendo ikhale yocheperako komanso kumbuyo kulimbe. Ndikukulangizani kuti muchite kapamwamba chabe, ngakhale mitundu ina ili ndi malo oti ikhale. "
“Ntchito yotsatira yomwe ndikufuna kuti ndiyike mtima ndiyakufa. Uwu ndi masewera omwe ndimakonda kwambiri ndipo ndimalimbikitsa atsikana onse. Imapopa bwino kumbuyo, makamaka kumbuyo kwenikweni, komanso imapangitsa kuti thupi lonse likhale labwino. Ndikukulangizani kuti muyambe ndi bala yopanda kanthu ndikuchulukitsa pang'onopang'ono kuti mupewe kuvulala. M'malingaliro mwanga, zakufa ziyenera kuchitidwa mwanjira yapakale, kotero mutha kulimbitsa minofu yakumbuyo ndipamwamba kwambiri. Ndikukulangizaninso kuti muzichita hyperextension pambuyo pa nthawi yakufa kuti muwonjezere zotsatira zake. "
“Malo achinayi pamwambapa ndi makina osindikizira benchi. Ndikulangiza kuti ndizichita osachepera kawiri pa sabata. Komanso yambani ndi bala yopanda kanthu ndikuwonjezera kulemera pang'onopang'ono. Zochita izi zimapanga bwino minofu ya pectoral, potero zimapangitsa mawere kukhala owoneka bwino komanso owoneka bwino. Ndikuganiza kuti atsikana ambiri amafuna izi. "
"Chabwino, m'malo achisanu, ndimayika masewera olimbitsa thupi - kuthamanga pa chopondapo, kugwira ntchito ndi chingwe cholumpha, ndi zina zambiri. Zochita izi zidzakuthandizani kuwotcha mafuta ndikukhazikika. "