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Instant 60% Kuchotsera Izi zikutanthauza pafupifupi 80% ya kuchuluka kwanu. Chifukwa chake, tinene kuti ndinu otsimikiza kuti mutha squat mapaundi 225 pa rep imodzi, ngati moyo wanu udadalira, ndipo mukufuna kuchita masewera olimbitsa thupi 5 × 5. Makumi asanu ndi atatu pa zana a 225 ndi mapaundi 180, kotero lembani 180 pa seti yanu yoyamba. "Kusinthika kwa minofu yambiri kumachitika ndi 65 mpaka 85% ya kuchuluka kwanu," akutero Murphy.

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