Zamkatimu
- Gulu laminyewa: Paphewa
- Mtundu wa masewera olimbitsa thupi: Kudzipatula
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Ma Dumbbells
- Mulingo wamavuto: Woyambira
Kukweza ma dumbbells ndi dzanja limodzi motsata njira yochitira masewera olimbitsa thupi:
- Sankhani dumbbell ya kulemera koyenera kwa inu, ndipo mutenge m'manja. Dzanja laulere liyenera kudalira chinthu chokhazikika, kupereka thupi moyenera panthawi yolimbitsa thupi.
- Imirirani molunjika.
- Kusunga thupi molunjika, exhale, pang'onopang'ono kwezani dumbbell kumbali. Dzanja lapindika pang'ono pachigongono. Gwirani dumbbell pamalo apamwamba kwa masekondi 1-2.
- Pa pokoka mpweya pang'onopang'ono kuchepetsa dumbbell pansi.
- Chitani masewerawa ndi dzanja lanu lina.
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