Benchi Yolimbitsa Thupi Yonse Yokonzedwa Yopangidwa Kuti Igwire Ntchito Yolimbitsa Thupi Yonse Yapangidwa Kuti Igwire Ntchito Yolimbitsa Thupi Lonse Kuti Ipange Mphamvu Yanu Yolimbitsa Thupi, M'mimba Mwanu, Msana Wanu, Chifuwa Chanu, Minofu Yanu Yam'mimba, Hamstrings, ndi Pakati Panu.
Kwezani ndi Chidaliro Mabenchi ophunzitsira amphamvu opangidwa ndi chitsulo chapamwamba komanso utoto wothira ufa kuti mupirire machitidwe ovuta kwambiri olimbitsa thupi. Palibe kugwedezeka kapena kugwedezeka!
Yomasuka komanso Yolimba - Benchi yonyamula zolemera iyi idapangidwa ndi maziko a triangular ndi pilo yolimba ya mainchesi atatu, yoposa mabenchi ambiri ochitira masewera olimbitsa thupi kunyumba pamsika
Yosavuta Kuikonza - ndi buku la ogwiritsa ntchito lokonzedwa bwino komanso ma phukusi a zida, imatha kukonzedwa m'mphindi zosakwana 30. Gulu lathu la akatswiri opereka chithandizo kwa makasitomala lili pafupi kuti liyankhe mafunso aliwonse omwe mungakhale nawo.