Plyometric pushups

Plyometric push-UPS - masewera olimbitsa thupi:

1. Gona pansi chafufumimba, manja motalikirana m’lifupi m’lifupi.
   
2. Imirirani, mutagwira kulemera kwa thupi m'manja ndi mapazi. Pochita kusunthaku, thupi limakhala lolunjika. Zigongono ziyenera kukulitsidwa kwathunthu. Awa adzakhala malo anu oyambira.
   
3. Tsikirani thupi pansi popinda m'zigongono.
   
4. M'munsimu mochititsa chidwi kuwongola zigongono zanu, kukankhira kutali ndi pansi. Yesani kukankhira manja anu pansi.
   
5. Bwererani kumalo oyambira ndikubwereza zolimbitsa thupi.
   
6. Kuti muonjezere zovuta yesani masewerawa, kupanga kuwomba m'manja mumlengalenga.