- Gulu laminyewa: Paphewa
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: chiuno, quads, matako
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zipangizo: Zolemera
- Mulingo wovuta: Katswiri
Jerk the weights - masewera olimbitsa thupi:
- Imani mowongoka ndi mapazi otambasuka kuposa mzere wamapewa. Tengani dumbbells m'manja. Manja ayenera kukhala omasuka.
- Bweretsani zolemera za miyendo, kuti muzitha kuthamangitsa komanso kugwedezeka popanda kupindika zigongono, kwezani pamutu panu.
- Ikani manja anu pansi ndikuwerama kuti mutenge zolemera za miyendo.
- Bwerezani zolimbitsa thupi.
amachita masewera olimbitsa thupi paphewa ndi zolemera
- Gulu laminyewa: Paphewa
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: chiuno, quads, matako
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zipangizo: Zolemera
- Mulingo wovuta: Katswiri