kukoka ndi kukankha zolemera ndi dzanja limodzi

Kokani ndi kukankha zolemera ndi dzanja limodzi - machitidwe aukadaulo:

1. Ikani kettlebell pansi, mapazi motalikirana pang'ono kuposa mapewa m'lifupi mwake.
2. Werama ndikugwira kettlebell ndi dzanja lako. Tengani kulemera kwa phazi kuti mupereke kuthamanga kwambiri ndikumukweza paphewa lanu.
3. Ndiye nthawi yomweyo kuchita kukankha dumbbells kuchokera phewa. Kuti mukankhire mosavuta, khalani pansi pang'ono.
4. Imirirani, ndikuwongola dzanja ndi kutambasula pamwamba pake.
5. Kwa masewera olimbitsa thupi, ndikofunikira kusankha kulemera koyenera kogwira ntchito.