Malingaliro amathandizo amakupatsani mwayi woti muyambe maphunziro abwinobwino osavuta kuyika mosavuta barbell, ndikupereka njira yothandiza pophunzitsa deltoids ndi ma triceps
Zolowera zam'miyendo zimalola wophunzitsa kuti athandize wogwiritsa ntchito panthawi yomwe akugwira ntchito zolimbitsa thupi