- Gulu laminyewa: Chiuno
- Minofu yowonjezera: Ng'ombe, Quads, Glutes
- Mtundu wa masewera olimbitsa thupi: Kutambasula
- Zida: Palibe
- Mulingo wovuta: Wapakati
Jumping mapapo - machitidwe olimbitsa thupi:
- Khalani owongoka. Tsatirani kulumpha nthawi imodzi ndi kuukira, kuika mwendo umodzi patsogolo ndi wina anawerama pa bondo, ndi kumbuyo, monga momwe chithunzi. Kutsitsa ntchafu, penyani mawondo.
- Pansi, kukwera mmwamba, kuchitanso kulumpha, kusintha mapazi. Chitani kubwereza 5-10 pa mwendo uliwonse.
kutambasula masewera olimbitsa miyendo kwa ntchafu
- Gulu laminyewa: Chiuno
- Minofu yowonjezera: Ng'ombe, Quads, Glutes
- Mtundu wa masewera olimbitsa thupi: Kutambasula
- Zida: Palibe
- Mulingo wovuta: Wapakati