Chirongwa chechivezwa chemakumbo chirongwa chakarongeka chekuita muviri chakagadzirirwa kusimudzira tsananguro yemhasuru uye kuenzana mumakumbo ezasi. Maitiro akajairika anosanganisira kudzidziswa kwekurwisa, plyometric drills, uye kunongedzwa kwekuzviparadzanisa kwekufamba kwequadriceps, hamstrings, gluteals, uye mhuru. Kufambira mberi kunowanzowanikwa nekuwedzera mutoro, kudzokorora vhoriyamu, kana kuomarara kwekuita muviri mukati mezvikamu zvakawanda zvekudzidzira pasvondo.
Mapurogiramu ehurongwa hwekugadzira makumbo anowanzokurudzira kusimudza kwakasanganiswa senge squats uye lunges, ayo anotora mapoka emhasuru akawanda panguva imwe chete kuti awedzere kukurudzira kwehypertrophic.