Benchi la Olimpiki la MND-FF51

Chosindikizira chokhala pansi ndi njira yosiyana ndi chosindikizira choyimirira, chomwe chimagwiritsidwa ntchito kulimbitsa minofu ya mapewa. Chosindikizira cha pamwamba ndi njira yoyambira yomangira mphamvu zoyambira ndikumanga thupi loyenera. Kugwiritsa ntchito barbell kumathandiza munthu kulimbitsa mbali iliyonse ya minofu mofanana. Zochita zitha kuphatikizidwa mu masewera olimbitsa thupi a phewa, ma push-up, masewera olimbitsa thupi apamwamba, ndi masewera olimbitsa thupi athunthu. Chitsulo chofewa cha mpando chimapangitsa masewera olimbitsa thupi kukhala omasuka.