1. Magorovhosi ane minwe yese anodziya. Paunorovedza muviri, ziya remuchanza rinoderedza kukweshana pakati pechanza negorovhosi. Panguva imwe chete, zvinogona kukonzerawo kubata kusina kugadzikana, kuderedza kudzora kwako michina, uye kuvandudza hutano hwako. Hazvikurudzirwi.

2. Zvakanakira magirovhosi ehafu yemunwe zvinoderedza kupfeka kwemaoko, zvinonwisa ziya, zvinonwisa ziya uye zvinowedzera kukweshana kwekubata. Akanaka uye anotaridzika seehunyanzvi. Zvakashata zvinoderedza simba rekubata uye zvinogona kugadzira magirovhosi ekurovedza muviri anoshandiswa nehafu yemunwe. Kana mudziyo ushandiswa, mudziyo unoisa kumanikidzwa paruoko, uye zviri nyore kukuvadza pfundo reruoko netsaona.

3. Bhandi rekugwinya muviri

Mabhande emagetsi, anozivikanwawo semabhande ekubata kana kuti tambo, anonyanya kushandiswa pakuita maekisesaizi e "kudhonza" akadai se deadlifts, pull-ups, maekisesaizi akasiyana-siyana ekukwasva, nezvimwewo. "Sunga" ruoko kumidziyo kudzivirira ruoko (forearm) kuti rusaneta kana musana wepazasi uchiri nesimba rakawedzerwa, izvo zvinoderedza simba rekubata ruoko, zvinoderedza kuneta kweruoko, uye zvinoita kuti kudzidziswa kuenderere mberi.

4. Magorovhosi ebhokisi

Kana bhokiseni richirova zvine simba, zviri nyore kutyoka kana kupwanya minwe yako kana usingazvidzivirire. Mushure mekupfeka magirovhosi, zvinogona kuvandudza buffer, kuderedza simba rekurovera, kuzvidzivirira iwe nemuvengi panguva imwe chete.