jiri otu aka dọpụta ma bulie ibu

Were otu aka sere ma dupụ ibu:

1. Debe kettlebell n’elu ala, ụkwụ dịtụ obere karịa obosara ubu iche.
2. Hulata ma jiri aka gị jide ketulu ahụ. Were ibu karịrị ụkwụ iji nye kacha osooso jerk ma bulie ya na gị ubu.
3. Mgbe ahụ ozugbo ịrụ a push dumbbells si ubu. Maka mfe push, ntakịrị nọdụ ala.
4. Guzo ọtọ, setịpụrụ ogwe aka ma gbatịa n'elu ya.
5. Maka mmega ahụ tozuru etozu, ọ dị mkpa ịhọrọ oke ịrụ ọrụ kwesịrị ekwesị.