Chogulitsachi ndi mphira wachikuda wampira, wogwiritsa ntchito mphira wosankhidwa mwachilengedwe ngati zida zopangira bwino. Ukadaulowo ndiwokhwima, mawonekedwe a mphira ndi olimba komanso osakhwima, dzanja limamverera mosalala, ndipo kamvekedwe kake kali kolimba. Zimapangitsa okonda kulimbitsa thupi kukhala olimba komanso okonda kutulutsa mawu. Nkhani yabwino, tsanzirani kumawu amodzi azida zolimbitsa thupi. Ndiye kusankha koyamba kwa akatswiri. Imapangidwa mosakanikirana, yoponyera kutentha kwambiri, yosavuta kugwira, yosavuta komanso yokongola, LOGO yoyera, idapereka mayeso oyeserera a labotale, ndikuponya mozungulira kuchokera pamwamba The barbell itha kuchitidwa popanda kuwonongeka, palibe ngodya, kulimbana ndi zina mavuto amtundu. Izi zili ndi zabwino pamtengo wotsika, wabwino, komanso chiwongola dzanja chachikulu. Amasangalatsidwa ndi amalonda m'maiko mazana ambiri padziko lonse lapansi, ndipo imapereka zinthu zotsika mtengo kwambiri kwa okonda kulimbitsa thupi.
1. Makina amtundu wa mphira amapangitsa kuti masewera olimbitsa thupi azikhala owoneka bwino komanso amachepetsa mtundu wosalala wa chitsulo.
2. Ukadaulo woteteza chilengedwe cha mankhwalawa ukhoza kukwaniritsa zosowa zachilengedwe za mayiko otukuka monga Europe ndi United States.
3. Kuyika zolimba, njira zopangira maukadaulo, mayendedwe otetezeka, kuti kasitomala aliyense azilandira katundu wokhutiritsa.
4.Kugwiritsidwa ntchito m'malo osiyanasiyana olimbitsa thupi, monga malo ochitira masewera olimbitsa thupi, masewera olimbitsa thupi, kulimbitsa thupi kunyumba ndi malo osiyanasiyana ampikisano ndi zina zambiri.
5. Zosavuta kusamalira ndi kusamalira, palibe dzimbiri, palibe kuzimiririka.
6. Yosavuta komanso yosavuta kusonkhanitsa ndikuchotsa, osazembera, osavala bwino komanso omasuka.
7. Kusintha kwa misa, kupezeka kwa opanga, mtundu wodalirika, ndikupanga mosamala.
Zipangizo zosankhidwa mosamalitsa, zosagwira komanso zosasunthika, kukonza mosamalitsa, kapangidwe kake, komanso kapangidwe kosavuta kugwiritsa ntchito.