- Gulu laminyewa: Kumbuyo kumbuyo
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: Biceps, latissimus dorsi
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zipangizo: Zolemera
- Mulingo wovuta: Wapakati
Kukweza zolemera ndi dzanja limodzi - njira zochitira:
- Ikani kettlebell patsogolo panu. Maondo anu pang'ono, sunthani chiuno kumbuyo. Tatsamira kutsogolo, kuwerama m'chiuno. Awa adzakhala malo anu oyamba.
- Gwirani kettlebell ndi chogwirira ndikuchikokera mmwamba kumimba mwake, kubweretsa mkati mwa phewa ndikupinda chigongono. Sungani msana wanu mowongoka.
- Tsitsani dumbbell pansi ndikubwereza.
masewera olimbitsa thupi ammbuyo ndi zolemera
- Gulu laminyewa: Kumbuyo kumbuyo
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: Biceps, latissimus dorsi
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zipangizo: Zolemera
- Mulingo wovuta: Wapakati