- Gulu laminyewa: Chifuwa
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezerapo: Paphewa, Triceps
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Palibe
- Mulingo wovuta: Katswiri
Push-UPS pa dzanja limodzi - masewera olimbitsa thupi:
- Gona pansi chafufumitsa. Tengani mkhalidwewo motsindika zala zanu zala ndi dzanja limodzi. Dzanja logwira ntchito liyenera kuyikidwa pansi pa phewa ndikukulitsidwa kwathunthu. Miyendo iyenera kukhala yowongoka komanso yotalikirana (yokulirapo kuposa yachikale-kankha-UPS). Free mkono kusuntha kumbuyo kwake. Awa adzakhala gwero malo.
- Pansi, pafupifupi kukhudza kugonana m'mawere.
- Pang'onopang'ono bwererani kumalo oyambira.
- Kubwerera ku malo oyambirira, sinthani manja ndikuchita zomwezo kwa dzanja lina.
masewera olimbitsa thupi a pushup ochita masewera olimbitsa thupi akukulitsa mabere
- Gulu laminyewa: Chifuwa
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezerapo: Paphewa, Triceps
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Palibe
- Mulingo wovuta: Katswiri