- Gulu la minofu: m'munsi kumbuyo
- Minofu yowonjezera: Abductor, Hips, Quads, Abs, Glutes
- Mtundu wa masewera olimbitsa thupi: Kutambasula
- Zida: Palibe
- Mulingo wovuta: Wapakati
Kutambasula ndi phazi ndi kuzungulira - machitidwe aukadaulo:
- Khalani owongoka. Mapazi m'lifupi mwake. Awa adzakhala malo anu oyamba.
- Tsatirani kuukira kumbuyo, kutenga sitepe mmbuyo ndi phazi limodzi, kupinda bondo la mwendo wachiwiri. Mukamaliza kugwedeza, tembenuzirani thupi lanu kumtunda womwe uli kutsogolo.
- Pambuyo popuma pang'ono, bwererani kumalo oyambira ndikubwereza kutambasula, kupanga kuwukira kumbuyo kwina ndikutembenukira kwina.
kutambasula masewera olimbitsa thupi m'munsi kumbuyo
- Gulu la minofu: m'munsi kumbuyo
- Minofu yowonjezera: Abductor, Hips, Quads, Abs, Glutes
- Mtundu wa masewera olimbitsa thupi: Kutambasula
- Zida: Palibe
- Mulingo wovuta: Wapakati