- Gulu laminyewa: Quadriceps
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: Abductor, Adductor, ntchafu, Ng'ombe
- Mtundu wa masewera olimbitsa thupi: Plyometric
- Zida: Zina
- Mulingo wamavuto: Woyambira
Kudumpha kumbali kudutsa nsanja - machitidwe aukadaulo:
- Imani pambali pa nsanja, mwendo wakumanzere uike pakati pa nsanja.
- Lumphani mmwamba ndi pansi ndi phazi lakumanja pa pulatifomu ndi mwendo wakumanzere pansi mbali ina ya pulatifomu.
- Kulinganiza manja, kuthandiza mayendedwe anu.
- Pitirizani kudumpha uku ndi uku kudutsa nsanja.
masewera olimbitsa thupi a plyometric mwendo masewera olimbitsa thupi a quadriceps
- Gulu laminyewa: Quadriceps
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: Abductor, Adductor, ntchafu, Ng'ombe
- Mtundu wa masewera olimbitsa thupi: Plyometric
- Zida: Zina
- Mulingo wamavuto: Woyambira