Zowonjezera 60% Zatha Ndi Kutsatsa
Zochita za 17 zokulitsa mphamvu zakufa ndizokwera. Pomaliza, magawo ndi masewera olimbitsa thupi omwe mungafune kuganizira zowonjezerapo mu equation kuti mukulitse zakufa kwanu. Zowonjezera ndizabwino chifukwa azigwiritsa ntchito ma hamstrings, glutes, ndi ma quads. Zonse mu kayendedwe kamodzi, ndikugwiranso ntchito pachimake.
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