- Gulu la minofu: latissimus dorsi
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: Biceps, Mapewa, Middle back
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Zoyimira pama chingwe
- Mulingo wovuta: Wapakati
Cross-thrust blocks - machitidwe aukadaulo:
- Kukhala kapena kuyimirira, tengani chingwe choyimira mkono monga momwe tawonetsera pachithunzichi. Manja akulozera mmwamba. Awa adzakhala malo anu oyamba.
- Kusunga torso, thamangitsani manja anu pansi. The kwambiri udindo - mikono akuyese- pa elbows, manja pa mlingo wa mapewa mzere. Mukamachita izi, kumbukirani kupukuta mozungulira 90 °.
- Pepani kubwerera pamalo oyambira.
Zochita pavidiyo:
masewera olimbitsa thupi kumbuyo kwa chipika chapamwamba
- Gulu la minofu: latissimus dorsi
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: Biceps, Mapewa, Middle back
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Zoyimira pama chingwe
- Mulingo wovuta: Wapakati