- Gulu laminyewa: Chiuno
- Minofu yowonjezera: Adductor, Ng'ombe
- Mtundu wa masewera olimbitsa thupi: Kutambasula
- Zida: Palibe
- Mulingo wamavuto: Woyambira
Kutambasula minofu pamalo okhala - masewera olimbitsa thupi:
- Khalani pansi. Tambasulani miyendo yanu patsogolo pake.
- Mikono yotambasulidwa molingana ndi pansi, pindani patsogolo momwe mungathere. Gwirani izi kwa masekondi 10-20.
kutambasula masewera olimbitsa miyendo kwa ntchafu
- Gulu laminyewa: Chiuno
- Minofu yowonjezera: Adductor, Ng'ombe
- Mtundu wa masewera olimbitsa thupi: Kutambasula
- Zida: Palibe
- Mulingo wamavuto: Woyambira