- Gulu laminyewa: Atolankhani
- Mtundu wa masewera olimbitsa thupi: Kudzipatula
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Palibe
- Mulingo wamavuto: Woyambira
Zochita za plank:
- Gona pansi ndikuyang'ana pansi, mutagwira kulemera kwa thupi pa zala ndi kumapazi. Elbows ayenera mosamalitsa pansi pa mapewa mfundo. Mapazi pamodzi.
- Sungani thupi lanu molunjika panthawi yochita masewera olimbitsa thupi momwe mungathere. Tip: Kuti muwonjezere zovuta, kwezani mkono umodzi kapena mwendo.
Zochita za abs
- Gulu laminyewa: Atolankhani
- Mtundu wa masewera olimbitsa thupi: Kudzipatula
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Palibe
- Mulingo wamavuto: Woyambira