The Bodyweight Exercise Mukadzi Wese Anofanira Kudzidzira Kuti Awedzere Simba

Zvemukati

• Gara-gara
• Handstand
• Windshield Wiper
• Chigadziko chemwenje
• Pistol Chikwere
• Push-Up
• Ongororo ye

Munguva yake semudzidzisi wepamusoro-izvo zvinosanganisira kurova vanopikisa (uye masofa vagere) muchimiro cheNBC Kurasikirwa Kukuru kwemakore maviri apfuura-Jen Widerstrom akacherechedza runyoro rupfupi rwema-mega-exercises ayo anovhura nzira yemuviri wakasimba. Iwo haasi e-equipment classics asiwo iwo aakaona vakadzi vazhinji vachinetsekana kuroverera nebhuku rekunyora fomu. Vavarira kukunda musanganiswa uyu wevasimbisi, Widerstrom inoti, "uye unozonzwa uine simba sezvisina kumboitika." Imhaka yekuti mafambiro akaomarara seaya anoveza cheni yemhasuru dzemumusoro-kune-zvigunwe uye inovaka hunyanzvi hwako hwemitambo uye hunyanzvi hwemuviri kuitira kupfura kukuru kwekuvimba kwemuviri. (Kunyanya-kusimba kuchaita kuti utaridze uye unzwe seksikäsi AF.)

Kuti uve nechokwadi chekuti iwe unobata zvese zvitanhatu, Widerstrom inoputsa hwaro hwechiitwa chega chega. Pomba mhasuru yako musimba pamberi pega yega seti neiyi mutambo-unoshandura zvishoma zvepfungwa yekugadzirira: Zvitarise iwe uchiita iko kurovedza kwaunenge wave kuda kuyedza, uye iwe unozonzwa kusimudzirwa musimba rako kusvika kusvika makumi maviri nezvina muzana-pasina kushanda tsandanyama imwechete, zvinoenderana nekudzidza mu North America Zvinyorwa zvePsychology. Zvinogoneka kuti mifananidzo yakadaro inovhenekera uropi hwako nenzira iyo inomutsa nzvimbo dzinobatanidzwa nehunyanzvi hwemotokari. "Vimba nechokwadi chekuti muviri wako une simba rinoshamisa," Widerstrom anodaro. "Uye nyatso enda hako." Iwe une izvi. Uye wave kuda kutora mutumbi kuti uratidze izvi.

Gara-gara

Gara pasi nemakumbo ako akareba nemichindwe yakati sandara nezvidya, wobva wakwidziridza muviri wako nekutsimbirira muzvanza zvako. "Zvakanyanyisa kuomarara pakufamba kudiki zvakadaro, asi ndiyo yakamira yakanyanya kubata iwe yaunogona kuitira moyo wako nekuti unofanirwa dhonza yako abs mukati zvakadzama uye putira yako musimboti kumusoro zvakasimba kuti umusimudze muviri wako, "Widerstorm anodaro. "Hapana nzira yekuzvitenderedza." Mafudzi ako uye glutes anowanawo muyero wakasimba wekuveza, sezvo ivo vachikusimudza nekukuchengeta ipapo. Heano matanho matatu achakubatsira iwe kuzviroverera.

1. Ita kuti ive nepakati nepakati nekutanga nega-gumbo L gara. Gara pasi nemakumbo pamwe chete uye wakawedzerwa, tsoka-dzakachinjika, uye maoko pauriri kunze kwehudyu dzako, zvigunwe 2 kusvika ku3 inches kumashure kwemabvi ako, zvigunwe pasi pezvidya, uye mawoko achibata kunze kwemakumbo ako. Nezvigunwe zvako zvakatambanudzwa, dzvanya zvanza zvako pasi, gomba core yako, uye ruramisa maoko kusimudza butt yako negumbo rekurudyi. Bata kwemasekondi gumi nemashanu kusvika makumi matatu. Dzokorora kaviri kana katatu. Shandura makumbo uye dzokorora.

2. Kuparadzanisa makumbo zvakafara yetambo inobatirira kuti ireruke uye ive nyore kusimudza vachiri kuwana iwo mamwe mhasuru mapoka. Gara pasi nemakumbo akafara, tsoka dzakachinjika, uye maoko achitsimbirira pasi pakati pezvidya uye nerutsoka rwakaparadzana. Dhinda zvanza zvako muvhu, mhango yako yepakati, uye twasanudza maoko kusimudza chigaro chako nemakumbo, asi siya zvitsitsinho zvako zvinyoro pasi. Bata kwemasekondi gumi nemashanu kusvika makumi matatu. Dzokorora kaviri kana katatu. (Svetuka ma-sit-ups; mapuranga inzira iri nani yekubatanidza musimboti wako.)

3. Gadzira imwe nzvimbo kupfuura iyo pasi inobvumidza kuti iwedzere mhasuru dzakabatanidzwa mukusimudza nekuita L kugara pamabhokisi maviri kana mabhenji (kana maparetete ebhawa!). Isa mabhokisi akasimba kana mabhenji akapamhi zvishoma pane hudyu-hupamhi parutivi, uye mira pakati pawo nemakumbo pamwechete. Dyara ruoko rumwe mubhokisi rega rega, mhango yako musimboti, uye wotwasanudza maoko ako kusimudza makumbo ako zvakanyanya sezvaungagone. Bata kwemasekondi gumi nemashanu kusvika makumi matatu. Dzokorora kaviri kana katatu.

The Perfect L Gara: Gara pasi nemakumbo ako akareba uye pamwe chete, tsoka dzakachinjika, maoko pasi pasi pechidya chako, zvigunwe 2 kusvika ku3 inches kumashure kwemabvi ako, zvigunwe pasi pezvidya zvako zvepamusoro, uye mawoko achibata kunze kwemakumbo ako (chero kumberi kumashure uye hauzokwanisi kubva pasi). Exhale, chengeta mapendekete ako akareba, pusha maoko ako muvhu, mhango yako musimboti, uye svina makumbo ako pamwechete. Wobva watwasanudza maoko kusimudza chigaro chako uyezve makumbo ako uye zvitsitsinho anenge 1/4 inch kubva pasi. Bata kwenguva yakareba sezvaunogona. "Kana waburitsa mweya kuti usimudze, zviite sekunge urikuridza kenduru, izvo zvinokutendera kuti uputire corset muchiuno chako rinodhonzera mhasuru dzese pamwechete mupakeji yakasungwa."

Handstand

Ndiwe unopikisana negiravhiti, uchienzanisa huremu hwemuviri wako mumaoko emaoko ako. Nhau dzakanaka ndedzekuti munhu wese ane simba rekuita izvi, Widerstrom anodaro. Ndihwo hunyanzvi hwayo hunotora nguva yakawanda kugona: "Unofanirwa kudzidzira zvigadzirwa zvemaoko-zvakawanda-kuti ugone kuzviitira," anodaro. Chikamu chakakura chetsika iyi chiri mumusoro mako, kudzidza kuve wakanaka nepfungwa yekuve wakatsikitsira pasi. "Asi kana iwe uchinge wakunda chiitiko ichi," anodaro, "iwe unozoshandura maonero ako ese pane izvo zvinoita sezviri kukuomera, uchizvibvunza kuti, Chii chimwe chandiri kugona?" Apa ndipo paunotanga. (Edza zvakare iyi yoga inoyerera iyo inosimudzira muviri wako kuroverera ruoko.)

1.Gara wakasununguka kuva inverted uye dzidza kuisa mawoko ako nekutanga ne90-degree hip mira nemapombi epafudzi. Mira wakatarisa kure nebhokisi rakasimba kana bhenji. Peta kumberi kudyara maoko pasi, uye nhanho tsoka kumusoro uye pabhokisi kuti muviri wako ugadzire wakakomberedza-pasi chimiro L. Wobva washandisa huremu kuruboshwe uye bata ruoko rwerudyi kuruboshwe.Chinja mativi; dzokorora. Ita maviri kusvika matatu seti e10 kusvika ku12 reps, akachinjanisa mativi.

2.Ita mafambiro emadziro kuti utange kutwasanudza ruoko rwako vachiri kutsigirwa. Tanga pauriri munzvimbo yeplank tsoka dzakatsikirira mumadziro. Zvishoma nezvishoma famba maoko wakananga kumadziro mumatanho e3-inch, kufamba tsoka kukwira madziro zvakakwirira sekugarika kwako (chinangwa ndechekuti muviri wako ubate zvizere madziro). Dzorera kufamba kwacho kuti udzokere pasi. Ita maviri kusvika matatu seti e5 kusvika ku6 reps.

3.Dzidza maitiro ekukwirisa kumusoro nerutsigiro nekuita zvigumbuso pamadziro. Mira wakatarisana nemadziro, maviri kusvika matatu tsoka kubva pairi. Kurumidza kupeta kubva muchiuno kudyara maoko pasi pasi pamberi pemadziro, uchikava makumbo ako kumusoro imwe panguva kusvikira vazorora pamadziro. Bata chinzvimbo icho chero bedzi iwe uchigona, uchirega zvitsitsinho zvako zviuye kubva pamadziro nguva shoma panguva kuti usanyatso kuvimba nazvo. Wobva wadzosera kumashure kufamba kuti udzokere pasi. Ita 2 kusvika ku3 seti ye25- kusvika 45-yechipiri inobata.

The Perfect Handstand: Mira netsoka hudyu-upamhi hwakaparadzana uye maoko akatambanudzwa pamusoro. Tsvaga poindi pasi kana tsoka nhatu pamberi pako. Peta kumberi, uchisvika maoko wakananga ipapo, uchikwenya gumbo rako rekuruboshwe kumusoro (kwenguva dzako mbiri dzekutanga, tanga nepushoma yekusundidzira pane zvaunoziva kuti zvinotora kuti usvike kumusoro, kuti ugone kukudziridza kunzwisisa chii mhando yesimba inotora kuti usvike ipapo). Ipapo ipapo tevera negumbo rerudyi, makumbo achirembera pamusoro pehudyu, ayo akarongedzwa pamusoro pemapfudzi, ayo akarongedzwa pamusoro pechiuno. unit, "Widerstrom anodaro. Bata kwenguva yakareba sezvaunokwanisa, wozodzikisa gumbo rimwe panguva kuti udzoke zvakachengeteka pakumira.

Windshield Wiper

Wakarara wakatarisana, tsvaira makumbo ako pamwechete kuruboshwe uye kurudyi mune 180-degree arc. Iyo glitch ndeyekuti vakadzi vanowanzo tsvaga makumbo avo uye hudyu flexors kuti vaite ichi chiitiko. "Kana iwe uchiregedza kubata kwako kune izvo zvisizvo mhasuru kuti ubatanidze dzakakodzera-mune iyi nyaya yako yepamoyo- iwe unokwanisa kuwana yako yakazara huwandu hwesimba rekufamba uye simba, uye kamwe kamwe kufamba uku kunova kwakanyanya kuwanika uye kushanda pakuumba muviri wako," Widerstrom anodaro. (Ishe, wobva wabata iyi-10-move oblique Workout kuti uedze simba rako.)

1.Dzidzisa muviri wako kufamba, kumedura, uye kushandura mafambiro zvakaringana nebarbell twist. Mira nemakumbo pamwe chete, uine bharibhini isina chinhu (kana broomstick) yakanamirwa kumusana kwako nepamafudzi ako, zvinyoro-nyoro kubhawa nekubata zvakapfurikidza, magokora akakotama pasi. Chengetedza torso refu uye chiuno mativi, wozotenderedza torso wakananga kurudyi kusvika iwe usisina imwe renji yekufamba uchienda kurudyi kwako. Chinja mativi; dzokorora. Ita 2 kusvika ku3 seti ye10 kusvika ku12 reps, kushandura mativi.

2.Fambisa makumbo ako seimwe-asi pasina huremu hwakawanda-uine akapukuta-gumbo makumbo. Rara wakatarisa pasi nemaoko akatambanudzwa kumativi uye mabvi akakotama pamusoro pehudyu. Kuchengeta makumbo pamwechete pamadhigirii makumi mapfumbamwe, donhedza mabvi kuruboshwe, uchirega chiuno chako chekurudyi chibve pasi, kusimudzira 1 inch pamusoro pevhu. Simudza mabvi kuti utange, woadzikisa akananga kurudyi. Ita 2 kusvika ku3 seti ye10 kusvika ku12 reps, kushandura mativi.

3.Ita ma-wiper-gumbo rimwe chete kudzidza kudzora kufamba mune yakazara yakazara renji. Nhema wakatarisana pasi ne maoko akatambanudzirwa kumativi, gumbo rerudyi rakatambanudzwa mudenga uye rakakotama kuruboshwe pamabvi. Kuchengeta mabvi pamwe chete, donhedza makumbo kuruboshwe kuruboshwe 1 inch pamusoro pevhu, uchirega hudyu yako yekurudyi ibve pasi. Simudza makumbo ako kumashure nenzira yaauya nayo, woadzikisa akananga kurudyi. Ita maviri kusvika matatu seti e10 kusvika ku12 reps, akachinjanisa mativi.

Iyo Yakakwana Windshield Wiper: Rara wakatarisa pasi maoko akatambanudzwa kumativi uye makumbo akatambanudzwa pamusoro pehudyu. Nembabvu dzichitsikirira pasi nemakumbo pamwe chete, donhedza makumbo akananga kuruboshwe sezvo chiuno chako chekurudyi chichisimudza kubva pasi, kuti uende 1 inch kumusoro kwepasi. Tsvaga makumbo ako kumashure kuti utange, wozodzikisa akananga kurudyi. "Sezvo makumbo ako anosvika kure nepakati pako, muviri wako unova wakasimba kuitira kuti ugare wakadzikama uye wakabatana nepasi," anodaro Widerstrom. "Zvino kana makumbo ako adzoka pakati, unonzwa kusunungurwa kwenguva pfupi kwekunetseka."

Chigadziko chemwenje

Squat zvakadzama, dzokera kumashure ekumusoro uye twasanudza makumbo ako kumatenga, roll kumberi kumakumbo, squat zvakadzika, uye mira zvakare. Ita zvese izvozvo usingamire, uye wazviwanira chigadziko chemwenje. "Chigadziko chemwenje chinopisa moto uye chinobatanidza tsandanyama imwe neimwe mukati mako iwe uchienda kubva pakumira kuenda kune inoshanda kusvika pakumira zvakare," Widerstrom anodaro. Iyi gymnastics-yakafuridzirwa kurovedza muviri kunowanzo kuve kwakaoma nekuti pamusoro pekudaidza simba, kufamba, uye kurongeka, zvinoda kuti iwe ugadzikane kufamba usingaone. "Unogona kutya zvishoma kufamba uchidzokera kumashure - saka kana iwe urimo, tarisira kuti itange kunzwa kusanzwisisika - asi wozowana iko zvino woziva zvekutarisira," anodaro. "Izvo zvinotanga kunakidza, uye kamwe-kamwe iwe wakakura pazviri." Enda kubva newbie kuenda pro mumatanho matatu akapusa.

1.Tenzi chinzvimbo chekuzungunusa(zvakaoma kupfuura zvayinoita) nekuita mubato wakakombama. Rara wakatarisana pasi ne maoko akatambanudzwa kuseri kwemusoro nemakumbo akareba uye uchisvinira zvakabatana pamwechete. Dhonza yako abs mukusimbisa uye pinda yako yepazasi kumashure muvhu, ndokusimudza maoko ako, musoro, mutsipa, mapendekete, uye makumbo masendimita masere kusvika gumi nemaviri kubva pasi (edza kuita kuti muviri wako ufanane nechitarisiko chechair chair gumbo). Bata kwemasekondi gumi nemashanu kusvika makumi matatu. Dzokorora kaviri kana katatu.

2.Dzidza mashandisiro ekukurumidza kuzununguka uchichengetedza nzvimbo isina kubata-bata nekuyera mativi ese. Bata imwe 2- kusvika ku5-pound uremu nemaoko maviri kumashure kwemusoro wako uye imwe pakati petsoka dzako. Tanga munzvimbo isina kubatirira, ipapo, pasina kushandura chimiro chemuviri wako, dombo neshure, uchirega uremu hwacho huchikudhonzera iwe neimwe nzira uyezve imwe yacho. Ita maviri kusvika matatu seti e10 kusvika ku15 reps.

3.Kusimuka chikamu chakaoma, saka heano nzira mbiri dzekukubatsira. Kutanga kunogara kwakafanana: Mira nemakumbo pamwechete, maoko achisvika kumberi. Squat nzira yese pasi, uye kana butt yako inobata pasi, dzokera kumashure, uchitumira makumbo kumusoro uye zvishoma kumashure. Kana iwe uchinetseka nekufamba, yambuka makumbo ako pane iro roll kumberi kuti uuye kuzomira, uku uchishandisa mawoko ako kutsikirira pasi pasi pamativi ese ehudyu. Kana iri simba raunoshaya, bata uremu mumaoko ako papumburu kumashure, uye urisundire kumberi munzira yekukwira kuti ikubatsire simba kuti umire. Ita 2 kusvika ku3 seti ye8 kusvika ku10 reps.

Iyo Yakakwana Candlestick Roll: Mira nemakumbo pamwechete uye maoko achisvika kumberi. Gadzika pasi pese, uye kana chigunha chako chikabata pasi, dzokera kumashure, uchisvika mawoko ako kuseri kwemusoro, uchiumburuka kumusana wako wekumusoro, uchirega makumbo ako akatwasuka achiuya pamusoro pechiuno chako kuti awedzere kuwedzera. Pasina kumbomira, tenderera kumberi, uchiunza zvitsitsinho zvako padyo nepaburi rako sezvaunogona uchibatanidza tsoka dzako pasi; svitsa maoko ako mberi kuti udzoke mune yakaderera squat kuti usimuke kumira. "Funga nezve kufamba uku sesaaw," Widerstrom anodaro. "Simba rinotamisa kubva patsoka dzako kuenda kumusoro wako kudzokera kutsoka dzako." Saka kana iwe uchinetseka kuigadzira kubva pasi, dzokera kumashure nekamwe gusto. .

Pistol Chikwere

"Iyi yakadzika-yegumbo squat haina kupihwa simba renyeredzi rakakodzera, saka vakadzi vazhinji havatombozviedza," anodaro Widerstrom. Asi mabhenefiti emuviri anonyatsokodzera reps: Unosimbisa gumbo rega rega, izvo zvinoburitsa kusaenzana, uye zvakare unovaka yakasimba, yakaonda mhasuru kubva pakati pako zvichidzika, Widerstrom anodaro. Heino nzira yekuzvivaka nayo.

1.Ita pfuti uchishandisa danda kubatsira kurerutsa mutoro wako: Mira pagumbo rekuruboshwe wakatarisa danda woribata neruoko rweruboshwe. Rega chanza chako chitsveke pasi padanda apo iwe uchichinjisa chiuno chako kumashure, wedzera gumbo rerudyi kumberi, uye udzike mugumbo rimwe-gumbo squat neako chi crease zvakanaka pazasi pemabvi. Shandisa rubatsiro rudiki sezvaunokwanisa kuti usimuke. Ita 2 seti ye8 kusvika ku10 reps pagumbo.

2.Shanda pakuvandudza kudzika kwako nekuita pistol pachigaro chakakwirira. Mira netsoka pamberi pebhokisi kana bhenji repasi, wakatarisana naro. Shift uremu pagumbo reruboshwe, wozokotamisa gumbo rekuruboshwe, uchitumira mahudyu kumashure nekudzika kubhenji iwe uchiwedzera gumbo rerudyi nemaoko kumberi. Kana bhenji rako rabata bhenji, ruramisa gumbo rekuruboshwe kuti udzoke pakumira. Ita maviri seti e8 kusvika gumi reps pagumbo, uchidzikisa kukwirira kwebhenji kana bhokisi paunenge uchivandudza.

3.Kuwedzera huremu kufamba uku chaizvoizvo inoita kuti zvive nyore kuburikidza nekupikisa kufamba, saka usati waedza pfuti yehuremu hwemuviri, ita inorema. Bata rimwe dumbbell (tanga nemapondo gumi nemashanu; kuderera paunenge uchisimba) yakatambarara nemaoko maviri, maoko akatambanudzwa kumberi. Shift huremu pagumbo rekuruboshwe, wozotumira chiuno kumashure uye pasi sezvaunodzikisa hudyu yako kupfuura 90 degrees, uchiri kutambanudza gumbo rekurudyi mberi. Paunenge uchinge warova pazasi parallel-pasina kudzikisa gumbo rekurudyi-simba kumashure kusvika pakumira. Ita maviri seti e8 kusvika ku10 reps pagumbo, achichinjanisa makumbo. (Tora izvi uchienderera mushure mekumhanya kwako squat kwezuva nezuva kwemhedzisiro yemhondi.)

Iyo Yakakwana Pistol Squat: Mira pagumbo reruboshwe uine kumanikidza kwakaenzana kumativi ese etsoka dzako, gumbo rerudyi rakasimudzwa zvishoma kumberi. Bend kuruboshwe ibvi uye tumira chiuno kumashure, uchisvika maoko mberi apo iwe unowedzera gumbo rerudyi kumberi, uchidzikisa muviri kusvika chiuno chiri pazasi peyakafanana. Wobva wasvina glutes uye hamstring kuti umise kudzika kwako, uye uite sechitubu kuti vakudzosere pakumira. "Fungidzira kuti urikusundira gumbo rako rakamira 6 tsoka pasi nepasi," Widerstrom anodaro. "Izvi zvichabatanidza mhasuru dzegumbo dzakakura uye nzvimbo yako yemagetsi kupfuura kungofunga nezvekugadzirisa ibvi rako kuti umire."

Push-Up

Chaizvoizvo kutaura, chipfuva chako chinofanirwa kufura pasi nguva dzese paunodzikira yekusundira-kumusoro. Kana iwe uchiwanzoita fudge it, hausi wega. "Pakati pedu pakawanda zviuno zvedu," anodaro Widerstrom. (Kune varume, chipfuva chavo.) "Ndosaka makumbo edu akasimba segehena, asi isu tisina simba repamusoro-soro." Nhau dzakanaka ndedzekuti iwe unogona kushandisa yako yakasimba simba gumbo nemakumbo kubatsira kufambisa izere-muviri kufamba. Panguva imwecheteyo, gadzira rako repamusoro-muviri simba uye dial munzvimbo yakazara izere yekufamba neWiderstrom's nhanho-nhanho kufambira mberi. (Wobva wagadzirisa iyi yemazuva makumi matatu-yekumanikidza-kukwikwidza kuigadzirisa.)

1.Kugadzirisa kudzvanya uye kusimbisa chipfuva chako nemaoko, ita bharanzi bhenji (dumbbells haizocheke pano nekuti unozvifambisa zvakasiyana, kusiyana nepasi). Tanga nebhara risina chinhu, wobva wawedzera uremu sezvinodiwa. Nhema wakatarisana pabhenji tsoka dzakatsetseka pasi. Bata iyo barbell nekubata kwakanyanya nemaoko mafudzi-upamhi hwakaparadzaniswa. Ruramisa maoko pamusoro pechipfuva kutanga. Bhawa repazasi kufura pachipfuva, wobva wadzvanya kumashure. Ita maviri kusvika matatu seti e10 kusvika ku15 reps.

2.Tenderedza kusundira-kumusoro kunotora yako yepamoyo kubatanidzwa uye kukuendesa kuburikidza nekufamba kuzere asi pasina huremu hwako hwese. Ita zvizere-refu-push-ups nemaoko ako pabhenji rakasimba kana bhokisi uye tsoka dzako pasi. Ita maviri kusvika matatu seti e8 kusvika ku10 reps.

3.Kusunungura-ruoko kusundira-kumusoro kunopa muviri wako chinguva kuti uwanezve uye gadzirisa pakati nepakati pega rega rep uchivandudzawo simba rako kubva pazasi pekusundira kumusoro kubva pakafa kumira. Tanga pauriri munzvimbo yeplank. Muviri wepazasi zvizere pasi. Simudza maoko muchidimbu, wobva waadyara pasi zvakare nekusundira kumusoro kune puranga nzvimbo. Ita maviri kusvika matatu seti e8 kusvika ku10 reps. "Kunyange vakwikwidzi vangu paBirgest Loser vane 80- kusvika 100-plus pounds kuti varasikirwe vadzidze kuita ma push-ups chaiwo nenzira iyi," anodaro. "Dzimwe nguva vanofanirwa kusvuuka kubva pasi, asi zviri nani kune mhasuru nemakanika pane kudonha mabvi."

Iyo Yakakwana Push-Up: Tanga pauriri munzvimbo yeplank nemaoko ako pazasi pemapfudzi ako netsoka masendimita masere kusvika gumi nemaviri akaparadzana (kune hwaro hwakasimba). "Fungidzira iwe unogona kupenengura switch inotenderedza tsandanyama kubva pamapfudzi ako, chipfuva, maoko, abs, butt kusvika kumakumbo," Widerstrom anodaro. "Fungidzira uchivhenekera mapoka emhasuru ayo anozokutakura kuburikidza nekufamba." Wobva watanga kudzikisa, kukotamisa maoko ako kuti paine nzvimbo inosvika 4- kusvika ku6-inch pakati pegokora uye ribcage, kuti uone kuti mhasuru dzinowanda mukati. "Uya nechipfuva chako pakati pemaoko ako pane kudzikisira kumeso kwako, izvo zvinozobvumira. " Kamwe chifuva chako chikapuruzira pasi, simba rekudzosera kumusoro kune plank.

Ongororo ye