E6223- DHZObere ikeb? ngalaba ?z?z? ?z?z? ike jik?tara ?n? nke na-enye ?d? mgbat? ah? d? iche iche na ebe nchekwa maka ngwa. Emebere nkeji a maka ibuli ibu, nke na-enye ?n?d? ?z?z? ab?? d?. Mepee oghere na-enye nd? ?r? ohere iji oche mgbat? ah? r?? mgbat? ah? combo. Nhazi ngwa ngwa nke ogidi nd? kw? ?t? na-enyere nd? ?r? aka ?hazi ngwa ngwa nke ngwa nd? kwek?r? na mmega ah? na-enwegh? ihe mgbakwunye ? b?la. Otutu ?n?d? ad?gide n'ak?k? ab?? maka ?d?r?-elu nke d? iche iche obosara

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?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
●Igwe ?k? a nwere mpi d? ar? nwere ak?k? asat? yana nko ngwa 8 maka ?nweta ngwa ngwa site n'aka nd? na-emega ah?, na akwa ah? nwekwara kettlebell na akwa d? ar? n'ak?k? maka nchekwa ?z?.

Stable na Inogide
●N'ihi ikike nr?p?ta p?tara ìhè DHZ na yinye ?k?n? mara mma, ak?r?ngwa niile siri ike, kw?sie ike ma d?kwa mfe idowe. Ma nd? mmega ah? nwere ah?mah? na nd? mbido nwere ike iji nkeji ah? n'?z? d? mfe.