Choletsa chokhazikika chimatha kuchepetsa poyambira kapena pothera pa mtunda woyenda. Kachitidwe ka maseŵera olimbitsa thupi kachikhalidwe kamalekanitsa bedi la pachifuwa ndi bedi la m'chiuno, zomwe zimachepetsa kupanikizika m'chiuno.
1 Kapangidwe kameneka kangasunge kaimidwe kabwino kwambiri kochita masewera olimbitsa thupi panthawi yochita masewera olimbitsa thupi, kuti kakulitse zotsatira zake.
2. Samalani momwe thupi la munthu limayendera, ndipo pangani masewera olimbitsa thupi achilengedwe.
3 Makina olembera ndi choyikapo ma dumbbell amatha kusunga zinthu zolemera zopanda ntchito, zomwe zimakhala zokonzedwa bwino, zoyera komanso zokongola.
4. Chogwiriracho ndi chopanda chopanda kunyowa komanso chosatha kugwira ntchito.
5. Ma wave pad amapangidwa ndi siponji yabwino kwambiri, ndipo ma wave pad abwino kwambiri komanso olimba ali ndi ma pulasitiki oteteza komanso okhazikika.