- Gulu laminyewa: Paphewa
- Mtundu wa masewera olimbitsa thupi: Kudzipatula
- Minofu yowonjezera: Kumbuyo kwapakati
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Ma Dumbbells
- Mulingo wamavuto: Woyambira
Njira ina yokweza ma dumbbells patsogolo panu - masewera olimbitsa thupi:
- Tengani ma dumbbells m'manja monga momwe tawonetsera pachithunzichi, imirirani molunjika.
- Kusunga thupi molunjika, pa exhale, kwezani dumbbell ndi dzanja limodzi. Kuyimitsa kwambiri mkono wofanana ndi pansi. Pamene masewero olimbitsa thupi mkono ukhoza kupindika pang'ono pa chigongono. Gwirani dumbbell ndi masekondi 1-2.
- Chepetsani pang'onopang'ono mkono poyambira.
- Zochitazo zimachitika ndi manja onse awiri mosinthana.
Zochita pavidiyo:
amachita masewera olimbitsa thupi ndi ma dumbbells
- Gulu laminyewa: Paphewa
- Mtundu wa masewera olimbitsa thupi: Kudzipatula
- Minofu yowonjezera: Kumbuyo kwapakati
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Ma Dumbbells
- Mulingo wamavuto: Woyambira