- Gulu laminyewa: Chifuwa
- Minofu yowonjezerapo: Triceps
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Zina
- Mulingo wovuta: Katswiri
Bench Svend - masewera olimbitsa thupi:
- Akanikizire palmu awiri kulimbana wina ndi mzake ndi kuziyika pa mlingo pachifuwa pamaso pake. Mikono yopindika m'zigongono. Awa adzakhala malo anu oyamba.
- Pumani mpweya ndikuwongola manja anu patsogolo panu. Bwererani pamalo oyambira.
- Malizitsani nambala yobwereza.
Zochita pavidiyo:
masewera olimbitsa thupi okulitsa mabere a triceps
- Gulu laminyewa: Chifuwa
- Minofu yowonjezerapo: Triceps
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Zina
- Mulingo wovuta: Katswiri