1. Makinawa amagwiritsidwa ntchito makamaka pochita masewera olimbitsa thupi a pectoralis, deltoids, triceps brachii, komanso amathandizira kuchita masewera olimbitsa thupi a biceps brachii. Ichi ndi chida chabwino kwambiri chopangira minofu ya pachifuwa, ndipo mizere yabwino kwambiri ya pachifuwa imapangidwa kudzera mu izi.
2. Khalidwe lake ndiloti limatha kusintha bwino kumverera kwa minofu ya pachifuwa ndi kulimbitsa mphamvu za mapewa, zigongono za mkono, ndi ziwongola dzanja. Kuphunzitsa kukhala pansi ndi pachifuwa kumatha kukhazikitsa maziko olimba a zida zina zamphamvu m'tsogolomu, ndipo ndi mtundu wabwino kwambiri wa zida zamphamvu.
Zochita: Makina osindikizira, osindikizira a diagonal, ndi mapewa.