This exercise requires quick movement onto and off of your knees and is not recommended for those with knee ailments.
Hezwi withu zwi ya dzi fha mutsiko nahone u sa dzi fara zwavhuḓi azwi faneli u itwa dzi nga gudiswa u ima zwi tshi khou bva kha minwaha ya dzo fhedzi adzi faneli u hwaliwa nga milenzhe.