- Otu akwara: Quadriceps
- Ofdị omume: Basic
- Mgbatị ndị ọzọ: Onye na-apụnara mmadụ ihe, Onye na-egbu ihe, apata ụkwụ, ụmụ ehi
- Ofdị mmega: Plyometric
- Akụrụngwa: Ọzọ
- Ọkwa nke nsogbu: Mmalite
Akụkụ n'akụkụ gafere ikpo okwu - usoro omume:
- Guzo n'akụkụ akụkụ nke ikpo okwu, ụkwụ aka ekpe tinye n'etiti ikpo okwu.
- Wụlie elu ma gbadaa n'ụkwụ aka nri n'elu ikpo okwu yana ụkwụ aka ekpe n'ala n'akụkụ nke ọzọ nke ikpo okwu.
- Mezie aka, iji nyere gị mmegharị aka.
- Gaa n'ihu ịwụli site n'akụkụ ruo n'akụkụ gafee ikpo okwu.
plyometric na-emega mmega mgbatị ụkwụ maka quadriceps
- Otu akwara: Quadriceps
- Ofdị omume: Basic
- Mgbatị ndị ọzọ: Onye na-apụnara mmadụ ihe, Onye na-egbu ihe, apata ụkwụ, ụmụ ehi
- Ofdị mmega: Plyometric
- Akụrụngwa: Ọzọ
- Ọkwa nke nsogbu: Mmalite