D930z- TheZolemba-PMzere umapangidwa kuti uyambitse ma lats, biceps, kumbuyo kwa deltoid, ndi trapezius minofu. Imapereka maphunziro osiyanasiyana okhala ndi zingwe zapawiri. Madontho oyenda pawokha amatsimikizira kuti mphamvu yabwino imakula ndikulola wosuta kuti aphunzitse pawokha. Chingwe chapakati chimayambitsa kukhazikika kwa zolimbitsa thupi zodziyimira pawokha.

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Zabwino
●Mapangidwe abwinobwino amakono amathandizira kugawa katunduyo, kupangitsa kuti kuyenda kwa kashikika kumatha bwino komanso kothandiza. Kuphatikizika kwa dzanja la dzanja kumathandizanso kugwira ntchito, kupewa kufalikira, ndikuwonetsa malo oyenera.

Kukhazikika ndi kusiyanasiyana
●Chogwirira chapakati chokhazikika chimathandizira kukhazikika pamaphunziro a United. Maudindo apawiri amalola kuphunzitsidwa kwamagulu osiyanasiyana.

Mokwanira
●Kusuntha kwa manja odziyimira kumapereka maphunziro oyenera minofu ndipo amalola masewera olimbitsa thupi kuti achite maphunziro a Uni.

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AKupeza - tsaMndandanda ndi njira yothetsera mavuto apamwamba komanso okhazikika. Amapereka maphunziro aulere - monga kumverera bwino ndi ma biometchalizanics ndi chitonthozo chachikulu. Kuwongolera mtengo wabwino kwambiri kumatsikira mitengo yamtengo wapatali.