U2044- TheZosagwirizanaPhalicar amapereka maudindo osiyanasiyana ogwirira ntchito mosiyanasiyana, omwe amathandizira ogwiritsa ntchito omwe amathandizira kuti athe kugwiritsa ntchito ma biceps. Kutseguka kotseguka kumapangitsa ogwiritsa ntchito mitundu yosiyanasiyana, yomwe imapuma bwino imathandizira kuti makasitomala oyenera akhale.

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Kulemera kwaulere
●Poyerekeza ndi zida zokhazikika zolimbitsa thupi, maphunziro olemera aulere amafunikira wochita masewera olimbitsa thupi kuti akhale ndi chidwi chapamwamba komanso kutenga minofu yambiri, ndipo maphunzirowa ndi othandiza kwambiri.

Okwera mkono
●Mosavuta pampando wosavuta, imapereka chisamaliro pachifuwa ndi manja a ochita masewera olimbitsa thupi, kukonza kukhazikika kwa maphunziro ndi chitonthozo.

Kuvala zophimba
●Amateteza zida kuwonongeka chifukwa cha mipiringidzo ya Olimpiki yolumikizana ndi zitsulo ndikumakhala ndi vuto linalake.

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Njira yodziwika kwambiri yodziwika kwambiri mu DHZ imaphatikizidwa bwino ndi thupi lazitsulo lomwe linali litangokhazikitsidwa kumene limapangitsa mtundu wa chiletso. Maukadaulo a DHZ ZABWINO KWAMBIRI NDIPONSO ZOTHANDIZA ZAULEREZosagwirizana. Zambiri zodalirika zoyendaZosagwirizanamndandanda woyenera kapena woyenera.