E6221- DHZ?kara Rackna-enye ezigbo ikpo okwu maka ?z?z? ar? n'efu nke b? ngalaba ama ama n'etiti nd? na-an? ?k? n'obi ?z?z? ike. Nhazi k?l?m na-ewep?ta ngwa ngwa na-eme ka ? d? mfe ?gbanwe n'etiti mgbat? ah? d? iche iche, na ebe nchekwa maka ngwa mma na mkp?s? aka g? na-enyekwa ohere maka ?z?z?. ? b?gh? nan? na-eme ka nchekwa nke ?z?z? ibu ar? n'efu, ma na-enyekwa ebe ?z?z? na-emeghe ka o kwere mee.

?

?d?d? Mwep?ta Squat ngwa ngwa
●Usoro nt?hap? ngwa ngwa na-enye ohere maka nd? ?r? ?hazi maka ?z?z? d? iche iche, na ?n?d? nwere ike gbanwee ngwa ngwa na-enwegh? ngwa?r? nd? ?z?.

Nchekwa zuru oke
●Ng?k?ta mpi 10 d? ar? n'ak?k? ab?? na-enye ohere nchekwa na-ad?gh? agafe agafe maka Plates Olympic na Bumper Plates, na 2 ?z? ab?? nke nko ngwa nwere ike ?chekwa ?d? ngwa mma d? iche iche.

Nkwado ?z?z? jik?tara ?n?
●Nko d? n'?kwá d? elu na nke d? ala na-enye nd? na-eme mgbat? ah? ohere iji eriri na-agbanwe maka ?z?z? ibu d? elu ma kwado onye ?r? iji jik?ta bench mgbat? ah? maka ?z?z? ak?r?ngwa ngwak?ta kwek?r?.