phazi

Zochita zamaphazi:

1. Khalani mwachindunji, mapazi m'lifupi mapewa. Gwirizanani manja kuti muthandizidwe mokhazikika. Izi zitha kukhala benchi kapena squat rack.
2. Pa exhale, tambani mwendo kumbuyo. Simapinda ngakhale mwendo wogwira ntchito kapena wothandizira. Mutha kugwiritsa ntchito zolemerazo kuti musokoneze masewerawo.
3. Pa pokoka mpweya kuchepetsa mwendo, kubwerera ku malo ake oyambirira.
4. Malizitsani nambala yobwereza.
5. Bwerezani zolimbitsa thupi ndi mwendo wina.

Zosiyanasiyana: kuti muvutike kuchita masewera olimbitsa thupi, mutha kugwiritsa ntchito chingwe chocheperako chokhala ndi lamba wolumikizidwa. Kapena, mungagwiritse ntchito expander.