1. Ma squats akuya ndi njira yabwino kwambiri yowonjezera mphamvu mwendo. Ndipo kulimba mwendo ndikofunikira kwambiri komanso kuthekera kwa mphamvu zambiri. Mphamvu imakweza, ngakhale amuna olimba, amuna olimba, ndikuponya amadalira makamaka pa miyendo. Pali kuthekera kwakukulu kwamphamvu kwamiyendo.
2. Sinthani mtima wa mtima. Squat pansi kuti mulimbitse mtima wanu. Kuchita pafupipafupi kumatha kupangitsa kuti mtima ukhale wolimba.
3. Ntchito yayikulu yobowola ndiyo kupititsa patsogolo mphamvu mwendo, yomwe ndiyofunikira kwambiri mphamvu yonse ya thupi. Itha kukulitsanso mphamvu m'chiuno ndikulimbana ndi kukula kwa mnofu, kumalimbikitsa kukula m'miyendo, ndikuwonjezera ntchito yamtima, ndikuchedwera ukalamba. Mukamayeseza ma squats akuya, liwiro siliyenera kukhala mwachangu kwambiri, chizungulire chitha kuchitika.