Mzere wokhala ndi chingwe ndikupanga masewera olimbitsa thupi omwe amagwira ntchito mokhazikika, makamaka latissimus dorsi. Zimagwiranso ntchito minofu yam'mimba ndipo minofu yam'kati, pomwe ma biceps ndi ma triceps ndi okhazikika mwamphamvu pazochita izi. Minofu ina yokhazikika yomwe imayamba kusewera ndi nkhandwe ndi gluteus maximus. Kuchita izi ndi imodzi kuti ipange mphamvu m'malo mochita masewera olimbitsa thupi. Ngakhale amatchedwa mzere, sikuti kuchita zinthu moyenera zomwe mungagwiritse ntchito pamakina a aerobic Road. Ndi masewera olimbitsa thupi nthawi zambiri masana mumakoka zinthu pachifuwa chanu. Kuphunzira kuthana ndi miyendo yanu ndikugwiritsa ntchito miyendo yanu poyang'ana kumbuyo kumathandiza kupewa kupweteka komanso kuvulala. Fomu yolunjika iyi ndi bere ndi imodzi yomwe mumagwiritsanso ntchito mu squat komanso yolimbitsa thupi.