Kuyenda mosalala bwino kumatha kuteteza kupindika kapena mapindikidwe ndikuchepetsa kupanikizika kwambiri pamanja.
Bokosi lokwezera zolimbitsa thupi, loyenera kulimbitsa thupi, monga ma curls, biceps / triceps kutambasula, ma curls a dzanja, ndi zina zambiri, ndi zolimbitsa thupi pamutu, zokulirapo, komanso mayendedwe, monga kugwira
Chitsulo chatsopano chotsitsira mafuta chotengera milingo ya Olimpiki, choyenera kwambiri kunyumba, masewera olimbitsa thupi kapena kugwiritsa ntchito akatswiri, kugwiritsa ntchito malonda mopepuka, ndi zina zambiri, koyenera kulimbitsa thupi, kulimbitsa mafupa, kumanga minofu, ndi zina zambiri.
Ndicho chokwanira chokwanira kulemera kwake; kulemera kwake ndi kutalika kwake, koyenera kuphunzira mitundu yonse yolemera; ndichisankho chabwino kwa ogwiritsa ntchito masewera olimbitsa thupi kunyumba.
Amapangidwa ndi chitsulo chosapanga dzimbiri ndipo ndi chidutswa chimodzi cha Olimpiki. Amagulidwa ambiri ndi amalonda ochokera kumayiko osiyanasiyana pamtengo wotsika komanso wapamwamba. Ndioyenera nthawi zosiyanasiyana zolimbitsa thupi, monga malo ochitira masewera olimbitsa thupi, mabwalo amasewera ndi malo ena ampikisano.
Kuyika zolimba komanso mayendedwe otetezeka.
Chogulitsacho chadzaza kulimba. Pansi pazinthu zolemetsa, sizingasweke kapena kuwonongeka zikagwetsedwa pamalo okwera. Mtunduwu ndi wodalirika komanso wodalirika kwa makasitomala.
Titha kuwonjezera kulemera kwa malonda malinga ndi zomwe makasitomala amafuna. Kapangidwe kama mphete, mapangidwe ophatikizira ndodo, kunyamula, malaya amkuwa, ndi mapangidwe awiri otsekedwa azogulitsanso amathanso kukwaniritsa zofunikira zambiri za kasitomala.
