- Gulu laminyewa: Paphewa
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: chiuno, quads, triceps
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zipangizo: Zolemera
- Mulingo wovuta: Wapakati
Kankhirani zolemera ndi dzanja limodzi - machitidwe aukadaulo:
- Tengani kulemera, kwezani paphewa. Malo a dzanja monga momwe akusonyezera pachithunzichi. Awa adzakhala malo anu oyamba.
- Khalani pansi, kusunga nsana wanu molunjika.
- Nthawi yomweyo squat ndi dzanja lamanja pamwamba panga. Kuthamanga kumakuthandizani kuti muchepetse kulemera.
- Imirirani molunjika, mutagwira kettlebell m'litali mwake pamwamba pake.
- Bwererani dzanja kumalo ake oyambirira.
- Bwerezani zochitikazo ndi dzanja lina.
amachita masewera olimbitsa thupi paphewa ndi zolemera
- Gulu laminyewa: Paphewa
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: chiuno, quads, triceps
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zipangizo: Zolemera
- Mulingo wovuta: Wapakati