kukweza chimbale, kugona ndi mutu pamwamba pa benchi

Kukweza kwa disc, kugona ndi mutu pa benchi - machitidwe aukadaulo:

1. Ikani mutu wanu pa benchi. Mphepete mwa benchi, adzaoneka pa mzere wa masamba ndi zofunika kuonetsetsa pazipita mphamvu ya thupi.
2. Kuyendetsa kuyenera kukhala pamphumi pake, kugwira manja ake. Tikukulimbikitsani kuti muyambe kuchita masewera olimbitsa thupi ndi diski yolemera 2.5 kg ndikuwonjezera kulemera pamene mulimbitsa minofu ya khosi.
3. Pokoka mpweya, tsitsani mutu wanu pansi.
4. Pa exhale, kwezani mutu wanu mmwamba pang'ono pamwamba pa pakati.
5. Chitani ntchitoyi pang'onopang'ono, popanda kusuntha mwadzidzidzi.