Ubutaka bwaremerewe bwa quat lunge bitanga imbaraga zinyuranye zikoresha ingingo zitandukanye zipakurura hamwe nimyanya. Ibikoresho fatizo byateguwe kugirango umukoresha yashizweho neza hasi mugihe imbaraga zongera imbaraga no guturika mubirenge hejuru. Igice kinini kituma uyikoresha akora imyitozo myinshi irimo; Squats, ibihaha, uburiganya, ubuzima bwapfuye, nibindi
Imbaraga zitandukanye zirimo ziboneka ukoresheje ingingo zitandukanye zipakurura hamwe nimyanya itandukanye.
Gushyira ibirenge hasi ishyigikira amahugurwa yimikorere.
Ibiziga nuburemere ntabwo biri mubyiza byumunyu rusange bwubucuruzi buse