a pịa nke mmanya guzo n'elu isi

Mpịakọta mmanya guzo n'elu isi - ihe omume usoro:

1. Were mkpanaka ahụ n'aka. Na-eme ka azụ gị kwụ ọtọ, welie barbell n'elu wee weda ya n'azụ isi gị. Ogwe aka na-ehulata n'ikpere ihe dịka ogo 90.
2. Jiri nwayọọ welie ihe mgbochi ahụ n'isi gị, na-eme ka azụ gị kwụ ọtọ ma kwụsie ike.
3. Jide mgbịrịgba ahụ n'elu ọnọdụ 1-2 sekọnd.
4. Jiri nwayọ wetuo barbell n'ubu.
5. Maka ịrụ ọrụ ziri ezi na nchekwa nke mmega ahụ ọ dị mkpa ịhọrọ oke arụ ọrụ nke ọma.