- Gulu la minofu: Triceps
- Minofu yowonjezera: Mapewa
- Mtundu wa masewera olimbitsa thupi: Kutambasula
- Zida: Palibe
- Mulingo wamavuto: Woyambira
Ma triceps ndi njira yochitira masewera olimbitsa thupi:
- Kwezani dzanja lanu lamanja kutsogolo ndikulipinda pachigongono, kuloza paphewa lakumanzere. Gwirani chigongono ndi dzanja lamanzere, kokerani kwa inu, mpaka mutamva kutambasula kwa triceps. Bwerezani kutambasula ndi dzanja lanu lamanzere.
Zochita zotambasula za manja zimachita ma triceps
- Gulu la minofu: Triceps
- Minofu yowonjezera: Mapewa
- Mtundu wa masewera olimbitsa thupi: Kutambasula
- Zida: Palibe
- Mulingo wamavuto: Woyambira