Umda oqhelekileyo unokunciphisa indawo yokuqala okanye yokugqibela yomgama wokunyakaza. Indlela yokuzilolonga eqhelekileyo yahlula i-chest pad kwi-hip pad, nto leyo enokunciphisa uxinzelelo esinqeni.
1 Olu yilo lunokugcina indlela efanelekileyo yokuzilolonga ngexesha lokuzilolonga, ukuze kuphuculwe isiphumo.
2. Nika ingqalelo kwindlela umzimba womntu oshukuma ngayo, kwaye udale umthambo osebenzayo weemvakalelo zendalo.
3 Inkqubo yokulebhelisha kunye nerakhi yeedumbbell zinokugcina iziqwenga zobunzima obungasebenziyo, ezicwangcisiweyo, zicocekile kwaye zintle.
4. Isiphatho sisixhobo serabha esishushu esikhutshwayo esingafunxwayo kwaye esingagugiyo.
5. Iphedi yamaza yenziwe ngesiponji esisemgangathweni, kwaye iphedi ekhululekileyo nehlala ixesha elide inephedi yeplastiki yokukhusela nokuqina.