Ihe nkwụsịtụ

Jerk igwe - usoro omume:

1. Iguzo ọtọ na ụkwụ sara mbara karịa ubu ubu. Were dumbbells na aka. Aka kwesiri iru ala.
2. Weta ibu maka ụkwụ, iji nyefee osooso na jerk n'adaghị ekwe ikpere ụkwụ, bulie ha n'isi gị.
3. Wetuo aka gi ala ma were ha buru ihe di ukwu.
4. Tinyegharịa mmega ahụ.