- Gulu laminyewa: Paphewa
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezerapo: Quadriceps, Trapezoids, Triceps
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zipangizo: Zolemera
- Mulingo wovuta: Wapakati
Kankhirani zolemetsa - machitidwe aukadaulo:
- Tengani zolemera m'dzanja lililonse.
- Zolemera ziyenera kukhazikika pamapewa anu. Mikono yopindika m'zigongono mozungulira pang'ono kuposa madigiri 90 Adzakhala malo anu oyamba.
- Mphamvu ya miyendo kuponya thupi mmwamba ndi imodzi kuchita Kankhani wa zolemera.
- Mukathamanga kankhirani mapazi anu pansi.
- Gawo lomaliza la masewera olimbitsa thupi ndikuyika kolondola kwa mapazi. Konzani miyendo monga momwe tawonetsera pachithunzichi.
- Bwererani poyambira.
amachita masewera olimbitsa thupi paphewa ndi zolemera
- Gulu laminyewa: Paphewa
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezerapo: Quadriceps, Trapezoids, Triceps
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zipangizo: Zolemera
- Mulingo wovuta: Wapakati