Zamkatimu
- Gulu laminyewa: Paphewa
- Mtundu wa masewera olimbitsa thupi: Kudzipatula
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Ma Dumbbells
- Mulingo wovuta: Wapakati
Kukweza ma dumbbells pamutu panu - njira yochitira masewera olimbitsa thupi:
- Tengani ma dumbbells m'manja. Ikani manja anu pansi pamodzi ndi thupi monga momwe chithunzichi chikusonyezera.
- Poyesera kuti musapindane manja anu pazigono, kwezani pamutu panu.
- Agwireni pamalo apamwamba kwa sekondi imodzi ndikutsitsa pansi.
- Pochita masewera olimbitsa thupi yesetsani kusunga torso molunjika.
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 wovuta: Wapakati