chosindikizira chomenyera pamwamba

Makina osindikizira a bar atayima pamutu - machitidwe aukadaulo:

1. Tengani ndodo m'manja. Kusunga msana wanu molunjika, kwezani barbell pamwamba ndikutsitsa kumbuyo kwa mutu wanu. Mikono yopindika pachigongono pafupifupi madigiri 90.
2. Pang'onopang'ono kwezani belu pamutu panu, nsana wanu ukhale wowongoka ndi torso.
3. Gwirani barbell pamalo apamwamba kwa masekondi 1-2.
4. Pang'onopang'ono tsitsani barbell pamapewa.
5. Kuti mugwire bwino komanso motetezeka ntchitoyi ndikofunikira kusankha kulemera koyenera.