Izi ndizitsulo zopangira mabowo zisanu ndi ziwiri, zopangidwa ndi chitsulo chosankhidwa mosamala ngati zopangira. Ukadaulowo ndiwokhwima, utoto ndi wolimba komanso wosakhwima, ndipo dzanja limamverera bwino. Ndiye chisankho choyamba kwa akatswiri. Bwalo lakunja limakonzedwa ndi zida zamakina okhala ndi m'mbali ndi m'mbali zomveka. Mizere ndiyachidziwikire, ndipo mabowo 7 ogwirana manja nawonso amapukutidwa pamanja. Sitikutumizidwa mwachindunji ataponyedwa, koma amapukutidwa. Pambuyo pakupambana mayeso odana ndi dontho mu labotale yovomerezeka, ndikufika mozungulira kuchokera kumtunda, mbale zathu za barbell sizingathe kuwonongeka, palibe ngodya, kulimbana ndi mavuto ena abwinoko. 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. Mapangidwe abowo asanu ndi awiri atha kugwiritsidwa ntchito ngati cholembera chogwirira dzanja pophunzitsira.
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.
8. Zida zosankhidwa mosamalitsa, zosagwira komanso zosasunthika, kukonza mosamalitsa, kupanga mosamala, komanso kapangidwe kamunthu.
