- Gulu laminyewa: Kumbuyo kumbuyo
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: Biceps, latissimus dorsi
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Zina
- Mulingo wamavuto: Woyambira
Chikoka Chopingasa - Zochita za UPS:
- Ikani Griffon mu chimango pamlingo wachiuno. Mukhozanso kugwiritsa ntchito makina a Smith kapena otsika crossbar.
- Gwirani khosi n'kugwira pang'ono lonse kuposa phewa m'lifupi ndi kukangamira pa manja ake, thupi ayenera molunjika, zidendene zanu ayenera kupuma pansi. Awa ndi malo anu oyambira.
- Yambani kukoka chifuwa ku khosi, kupinda elbows ndi kubweretsa mapewa-masamba.
- Pamwamba pa kayendetsedwe kayimani kaye ndikubwerera kumalo oyambira.
- Bwerezani kusunthaku nthawi zambiri momwe mungafunire
kukoka masewera olimbitsa thupi kumbuyo
- Gulu laminyewa: Kumbuyo kumbuyo
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: Biceps, latissimus dorsi
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Zina
- Mulingo wamavuto: Woyambira