Kusintha kwa dzanja limodzi—pogwiritsa ntchito mkono wogwirira ntchito, tibia pads ndi ntchafu pads—kungathe kupangidwa mosavuta mutakhala pansi, zomwe zimathandiza kuti anthu osiyanasiyana azitha kuchita masewera olimbitsa thupi mwachangu. Kapangidwe kake kosunga malo kamapereka maphunziro othandiza a mphamvu m'munsi mwa thupi la hamstrings ndi quadriceps.
Khalani ndi mayendedwe osiyanasiyana.
Zosintha zingapo (back pad, tibia pad, ndi malo a mkono) zimagwira ntchito limodzi kuti zipereke chitonthozo kwa ogwiritsa ntchito kutalika ndi luso losiyanasiyana.
Ngodya ya mpando wa 20° imayika chochita masewera olimbitsa thupi kuti chikhale cholimba kwambiri pa quadriceps ndi hamstring.