- Gulu laminyewa: Paphewa
- Mtundu wa masewera olimbitsa thupi: Kudzipatula
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Expander
- Mulingo wamavuto: Woyambira
Instep, ndi kuyimirira kwakukulu - machitidwe aukadaulo:
- Imani pa expander. Gwirani zogwirira ndi kuyimirira mowongoka. Long expander ayenera kusintha kuti manja anali m'chiuno. Kumbuyo kukhale kowongoka. Awa adzakhala malo anu oyamba.
- Pa exhale kwezani manja anu pang'ono pamwamba pa phewa.
- Kwezani manja anu poyambira pokoka mpweya.
masewera olimbitsa thupi mapewa thupi expander
- Gulu laminyewa: Paphewa
- Mtundu wa masewera olimbitsa thupi: Kudzipatula
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Expander
- Mulingo wamavuto: Woyambira