1
Pakuzorora, simudza bhedu rakarurama, pane inhale - iite pasi. Pamuviri wako simudza bhegi roruboshwe, ruramisa gumbo rako uye unodhonza mberi, inhale - bend the knee and down it. Nhamba yekudzokorora: 16.
2
Pamufuridziro simudza bhoto roruboshwe, pane kufemerwa - kuderedza iyo. Pakuzorora, bendedza gumbo rorudyi mumabvi, ruramisa gumbo kurudyi (kurwiswa kune rumwe rutivi), inhale - bend the knee and down it. Nhamba yekudzokorora: 16.
3
Panyaya yekudzimisa simudza bhedu rakarurama, ruramisa gumbo rako uye urikweze mberi, paunofungidzira - uridzikise. Pakuzorora pfugama bhomba roruboshwe, tora gumbo uye udzoke, pane kufemerwa - kuderedza mutso. Nhamba yekudzokorora: 16.
4
Panyaya yekudzimisa simudza bhedu rakarurama, ruramisa gumbo rako uye urikweze mberi, paunofungidzira - uridzikise. Pakuzorora, bendedza gumbo roruboshwe mumabvi uye kururamisa kune kuruboshwe, inhale - bend the knee and down it. Nhamba yekudzokorora: 16.
5
Isu tinoshandura: simudza ibvi rakarurama, ruramisa gumbo rako uye urikwezere mberi, ridzikise. Simudza bhegi rako rokuruboshwe, ruramisa gumbo rako kuruboshwe, uridzikise. Simudza bhedu rako rokurudyi, ruramisa gumbo rako uye urikwezere mberi, rodzikisa; bhanja ibvi roruboshwe, tora mutsipa wako kumashure, ruramisa, uridzikise. Nhamba yekudzokorora: 8.
Munguva ye aqua aerobics, iwe unoderedza ure nekukurumidza, sezvo muviri unotsvaga miedzo yekukunda kusagadzikana kwemvura nekudziya muviri. Uye iwe unobvisa mafuta, uye kwete mvura, nokuti hauzuruke, sezvinoita aerobics.
6th
Dhinda zvidzitiro zvepfupa rako. Iye zvino pamhepo inoputika dzimwe nzira inodhonza maoko akanaka uye ari kuruboshwe, kutevedzera kuuraya. Maoko pamusoro pemvura. Nhamba yekudzokorora: 16.
7th
Pamufuridziro simudza bhoto roruboshwe, pane kufemerwa - kuderedza iyo. Pamuviri wako simudza bheji rako rokurudyi, ruramisa gumbo rako uye unofambisa mberi, inhale - bend yako bvi uye udzikise makumbo ako. Nhamba yekudzokorora: 16.
8th
Pamufuridziro simudza bhoto roruboshwe, pane kufemerwa - kuderedza iyo. Pakuzorora pfugama rutsoka rworudyi mumabvi uye kururamisa kune kurudyi, pane kufemerwa - kufugama pamabvi uye kuderedza gumbo.
9th
Kubatisisa kutsigira zvakasimba nemaoko ako (kana pamusana pemisungo yemhepo yekudhinda), chengetedza pamhepo uye usimudze mabvi maviri, panguva imwe chete uchitambanudza makumbo ako mberi uye wakananga, kubata-bhu uye kuvhara. Nhamba yekudzokorora: 16.
10
Panyaya yekunyorovesa simudza bhegi roruboshwe, ruramisa gumbo rako uye urikweze mberi, paunenge uchinge wanyora-wadzikisa. Pakuzorora pfugama rutsoka rworudyi mumabvi uye kururamisa kune kurudyi, pane kufemerwa - kufugama pamabvi uye kuderedza gumbo. Nhamba yekudzokorora: 16.
11th
Isu tinoshandura: simudza bhedu roruboshwe, uridzikise; ipapo simudza bhedu rako rokurudyi, ruramisa gumbo rako, ritakure mberi, ridzikise. Simudza bhegi rako rezasi, ridzikise; simudza bhedu rako rokurudyi, ruramisa gumbo rako kurudyi, deredza mutsipa wako. Tarisa mweya wako. Nhamba yekudzokorora: 8.
12th
Panyaya yekunyorovesa simudza bhegi roruboshwe, ruramisa gumbo rako uye urikweze mberi, paunenge uchinge wanyora-wadzikisa. Pakuzorora, pfugama bhedu rakarurama, kutora gumbo rako zvakare uye ruramisa, kuderedza gumbo rako nekufuridzirwa. Nhamba yekudzokorora: 16.
13th
Isu tinoshandura: simudza bhoto roruboshwe, ruramisa gumbo rako, rikwezere mberi, ridzikise. Bhenza rutsoka rworudyi mumabvi uye simudza, ruramisa gumbo rako rokurudyi, kuderedza gumbo rako. Simudza bhegi rako rezasi, ruramisa gumbo rako uye urikwezere mberi, rodzikisa; bhina bhedu rakarurama, tora mutsipa wako, dzoka, udzikise. Tarisa mweya wako. Nhamba yekudzokorora: 8.
14th
Kubatisisa kumutsigiri wakasimudza nemaoko ako (kana pamatambudziko emisidhi yepepanhau), paunenge uchidzimisa-peta-bend uye usimudza mabvi maviri, panguva imwechete ugovana makumbo ako kumativi uye udzike, uise-bend mabvi emakumbo maviri uye chitubu. Nhamba yekudzokorora: 16. Kudzidzira kwakasiyana-siyana 10 ne15. Tevera mweya. Nhamba yekudzokorora: 8.