- Gulu la minofu: latissimus dorsi
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: Pakati kumbuyo, Trapezoid
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Simulator
- Mulingo wovuta: Wapakati
Kokani pachifuwa chanu poyeserera zida zamakina opalasa:
- Khalani mumakina opalasa.
- Ikani mu makina opalasa kulemera koyenera.
- Tsatirani patsogolo pang'ono ndikutenga chogwiriracho m'manja monga momwe tawonetsera pachithunzichi. Miyendo ikhale yopindika pang'ono.
- Kuyimitsa thupi ndi nsana wanu molunjika, gwirani pachifuwa. Kusuntha uku kumachitika pa exhale.
- Mukamachita masewera olimbitsa thupi ndikofunikira "kumva" kugwedezeka kwa minofu yakumbuyo panthawi yokoka.
masewera olimbitsa thupi kumbuyo
- Gulu la minofu: latissimus dorsi
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: Pakati kumbuyo, Trapezoid
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Simulator
- Mulingo wovuta: Wapakati