Pedzisa mutsara unotevera nesarudzo yakanakisisa: Kuti ugadzire purogiramu yokurovedza muviri womuviri wokumusoro yaunogona kuita kumba.  Zvaunogona kuita: - Ita squats uye lunges uchibata nhare. - Ita squats uye lunges uchibata ma dumbbells.  Mhinduro:
Ita squats uye lunges uchibata ma dumbbells.