- Gulu laminyewa: Kumbuyo kumbuyo
- Mtundu wa masewera olimbitsa thupi: Kudzipatula
- Minofu yowonjezera: Biceps, latissimus dorsi
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zipangizo: Zolemera
- Mulingo wovuta: Wapakati
Njira zina zonyamulira zolemera kumbuyo - machitidwe aukadaulo:
- Dziikireni miyeso iwiri. Maondo anu pang'ono ndi kukankhira m'chiuno kumbuyo. Phinduzani, gwirani ma dumbbells onse ndikukweza pansi, kukhala potsetsereka. Awa adzakhala malo anu oyamba.
- Kokani mkono umodzi ndi kulemera kumbuyo, ndikuwerama chigongono, monga momwe chithunzichi chikusonyezera. Chepetsani tsamba la rotor, konzani chigongono. Anakweza kulemera ayenera m`mimba kapena nthiti.
- Tsitsani dumbbell pamalo oyambira, bwerezaninso kubwereza ndi dzanja lake lina.
masewera olimbitsa thupi ammbuyo ndi zolemera
- Gulu laminyewa: Kumbuyo kumbuyo
- Mtundu wa masewera olimbitsa thupi: Kudzipatula
- Minofu yowonjezera: Biceps, latissimus dorsi
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zipangizo: Zolemera
- Mulingo wovuta: Wapakati