- Gulu laminyewa: Quadriceps
- Minofu yowonjezera: ntchafu, Biceps, Ana a ng'ombe, m'munsi kumbuyo, Middle Back, Glutes
- Mtundu wa masewera olimbitsa thupi: Cardio
- Zida: Simulator
- Mulingo wovuta: Wapakati
Kupalasa - machitidwe aukadaulo:
- Khalani mumakina opalasa. Onetsetsani kuti mwakhazikika bwino pansi pa phazi. Sankhani pulogalamu yomwe mukufuna. Khalani molunjika ndikutsamira kutsogolo, ndikuwerama m'chiuno.
- Pali magawo atatu a sitiroko. Choyamba: mumatsamira patsogolo. Mabondo opindika pansi pa chifuwa. Kumtunda kwa thupi lopendekeka patsogolo, kumbuyo molunjika. Chachiwiri: mumakankhira phazi la phazi ndi phazi lakumanja, pamene mukugwedeza ndi manja anu m'mimba, kubweretsa mapewa pamodzi. Musati kupsyinjika msana wanu, kupeza ntchito minofu ya miyendo ndi m'chiuno. Chachitatu: pindani mawondo anu, chonde perekani thupi kutsogolo kuti lichite sitiroko zotsatirazi.
zolimbitsa thupi za miyendo zolimbitsa thupi za quadriceps
- Gulu laminyewa: Quadriceps
- Minofu yowonjezera: ntchafu, Biceps, Ana a ng'ombe, m'munsi kumbuyo, Middle Back, Glutes
- Mtundu wa masewera olimbitsa thupi: Cardio
- Zida: Simulator
- Mulingo wovuta: Wapakati