- Gulu laminyewa: Paphewa
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: chiuno, quads, triceps
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zipangizo: Zolemera
- Mulingo wovuta: Wapakati
Zolemera za bench press ndi dzanja limodzi - masewero olimbitsa thupi:
- Tengani dumbbell m'manja ndikupumula paphewa monga momwe tawonetsera pachithunzichi.
- Kuwongolera matalikidwe a kayendedwe ka zolemera kuyang'ana, pang'onopang'ono mukweze pamwamba pake.
- Pakubwereza komaliza komwe mumachita izi kumakhala kovuta ndipo tikulimbikitsidwa kuti muzitha kugwedeza pang'ono, ndi "kufinya" kulemera kwa miyendo.
- Bwerezani zolimbitsa thupi ndi dzanja lanu lina.
amachita masewera olimbitsa thupi paphewa ndi zolemera
- Gulu laminyewa: Paphewa
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: chiuno, quads, triceps
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zipangizo: Zolemera
- Mulingo wovuta: Wapakati