- Gulu laminyewa: Paphewa
- Mtundu wa masewera olimbitsa thupi: Kudzipatula
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Ma Dumbbells
- Mulingo wamavuto: Woyambira
Kukweza ma dumbbells patsogolo panu - masewera olimbitsa thupi:
- Tengani ma dumbbells m'manja, imani molunjika ndi mapazi m'lifupi mapewa.
- Pa exhale, pang'onopang'ono kwezani dumbbells pamwamba pa phewa. Mikono ikhale yopindika pang'ono m'zigongono.
- Pochita masewera olimbitsa thupi, yesetsani kuti musagwiritse ntchito minofu yam'mbuyo. Sungani msana wanu mowongoka.
- Chitani izi popanda kugwedeza ndi kusuntha mwadzidzidzi.
- Pang'onopang'ono tsitsani ma dumbbells pamalo oyambira.
Zochita pavidiyo:
amachita masewera olimbitsa thupi ndi ma dumbbells
- Gulu laminyewa: Paphewa
- Mtundu wa masewera olimbitsa thupi: Kudzipatula
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Ma Dumbbells
- Mulingo wamavuto: Woyambira