Zamkatimu
- Gulu la minofu: Triceps
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: Chifuwa, Mapewa
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Palibe
- Mulingo wamavuto: Woyambira
Kankhani UPS kuchokera ku benchi kuchokera kumbuyo - masewera olimbitsa thupi:
- Kuti muchite izi muyenera benchi ndi phazi thandizo. Khalani pa benchi monga momwe chithunzichi chikusonyezera. Manja otambalala kuposa mzere wamapewa. Phazi malo pa chithandizo. Awa adzakhala malo anu oyamba.
- Pang'onopang'ono tsitsani thupi mpaka manja atapindika pazigono pa 90 °. Pochita masewera olimbitsa thupi, mkono uyenera kuyang'ana pansi nthawi zonse.
- Pogwiritsa ntchito triceps, kwezani thupi pang'onopang'ono kuti muyambe.
- Kwa zolemera mungagwiritse ntchito pancake. Ikani m'chiuno.
Zochita pavidiyo:
masewera olimbitsa thupi a pushup for the arms exercises triceps
- Gulu la minofu: Triceps
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: Chifuwa, Mapewa
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Palibe
- Mulingo wamavuto: Woyambira