- Gulu laminyewa: Kumbuyo kumbuyo
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: Biceps, latissimus dorsi
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zipangizo: Zolemera
- Mulingo wovuta: Wapakati
Kukoka zolemetsa m'manja onse awiri ndikupendekeka - ukadaulo waukadaulo:
- Dziikireni miyeso iwiri. Maondo anu pang'ono ndi kukankhira m'chiuno kumbuyo. Phinduzani, gwirani ma dumbbells onse ndikukweza pansi, kukhala potsetsereka. Awa adzakhala malo anu oyamba.
- Kokani kulemera kwa iye yekha, kubweretsa mapewa pamodzi ndi kupinda zigongono zanu. Sungani msana wanu mowongoka. Tsitsani zolemera, bwerezani.
masewera olimbitsa thupi ammbuyo ndi zolemera
- Gulu laminyewa: Kumbuyo kumbuyo
- Mtundu wa masewera olimbitsa thupi: Oyambira
- Minofu yowonjezera: Biceps, latissimus dorsi
- Mtundu wa masewera olimbitsa thupi: Mphamvu
- Zipangizo: Zolemera
- Mulingo wovuta: Wapakati