- Gulu la minofu: latissimus dorsi
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: Biceps, Mapewa, Middle back
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Zoyimira pama chingwe
- Mulingo wamavuto: Woyambira
Kukantha chapamwamba chipika ndi dzanja limodzi pa mawondo - luso ntchito:
- Gwiritsirani kumtunda kwa chipika chogwira ndi dzanja limodzi ndikusankha kulemera kwake.
- Gwirani kutsogolo kwa katundu wonyamula katundu, gwirani chogwiriracho ndi mkono wowongoka. Ndi malo apachiyambi.
- Pamalo oyamba kanjedza amayang'ana kutsogolo. Yambani kukoka kulemera kwa torso, kugwedeza zigongono zanu ndikubweretsa mapewa. Pakusuntha tembenuzirani dzanja lanu kumapeto matalikidwe a kanjedza akuyang'anani.
- Mukapuma pang'ono, bwererani kumalo oyambira.
Zochita zolimbitsa thupi zakumbuyo
- Gulu la minofu: latissimus dorsi
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: Biceps, Mapewa, Middle back
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zida: Zoyimira pama chingwe
- Mulingo wamavuto: Woyambira