Inkulu yokuToning kunye nokuqinisa imilenze yakho-Ukuguqula ii-dumbbells zibe yizisindo ze-ankle, lo mtya we-ankle ikuvumela ukuba udibanise ngokulula umthambo obunzima ekusebenzeni komlenze wakho, ujolise kumaqela emisipha efana nemisipha ye-gluteal, i-hamstrings, i-quadriceps, kunye ne-hip flexors, ngokongeza ubunzima ezinyaweni zakho. , unokwenza ngokulula iintshukumo ezilinganayo nomatshini kunye nabanye abaninzi.