Kupotoza ndi zolemera

Crunches ndi zolemetsa - machitidwe aukadaulo:

1. Gona chagada miyendo yako itagona pansi kapena pa benchi, mawondo akuweramira pamtunda wa 90 degree.
   
2. Gwirani zolemera pachifuwa chanu, kapena mutha kukhala ndi manja owongoka pamwamba pa chifuwa. Awa ndi malo anu oyambira.
   
3. Tsopano tulutsani mpweya pang'onopang'ono, yambani kukweza mapewa anu pansi. Mapewa anu akukweza kuchokera pansi mpaka kutalika kwa mainchesi 10 pomwe msana wanu umakhalabe pansi.
   
4. Pamwamba pa kayendetsedwe kake kamitseni minofu yanu ya m'mimba ndikuyimitsa pang'ono.
   
5. Kenako lowetsani mpweya ndikutsitsa pang'onopang'ono mpaka pomwe mukuyamba.