- Gulu laminyewa: Paphewa
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: ntchafu, Ana a ng'ombe, m'munsi, Trapeze, Matako
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zipangizo: Zolemera
- Mulingo wovuta: Wapakati
Kukweza zolemera pamapewa - machitidwe aukadaulo:
- Ikani kettlebell pansi pakati pa mapazi anu.
- Kwezani zolemera pansi, kutenga miyendo yawo kupereka pazipita mathamangitsidwe kuchira.
- Kwezani zolemera pamapewa.
- Tsitsani ma dumbbells pansi ndikutenga miyendo yawo.
amachita masewera olimbitsa thupi paphewa ndi zolemera
- Gulu laminyewa: Paphewa
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: ntchafu, Ana a ng'ombe, m'munsi, Trapeze, Matako
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zipangizo: Zolemera
- Mulingo wovuta: Wapakati