Kokani-UPS ndi zolemera

Pullups ndi zolemera - njira zolimbitsa thupi:

1. Kuchuluka kowonjezera kumangitsa lamba m'chiuno mwanu ndikugwirizanitsa kulemera kwake. Gwirani kapamwamba ndi manja onse patali paphewa m'lifupi (kugwiritsitsa kwapakatikati) kapena kukulirapo kuposa m'lifupi mwake (m'lifupi), manja kutsogolo.
   
2. Yembekezani pa bala ndi manja anatambasula mokwanira anatambasula minofu lonse, adzakhala malo anu oyambirira.
   
3. Pa exhale yambani kuwasunthira mmwamba, mpaka chibwano chili pamwamba pa kapamwamba. Ganizirani za kayendedwe ka masamba, pamwamba pa kayendetsedwe kake kayenera kusungidwa pamodzi, chifuwa chiyenera kukhala chopindika kunja.
   
4. Patapita kaye pang'ono pamwamba kupuma pang'onopang'ono ndi kulamulira kubwerera ku malo oyambirira.