Zakuthupi: 5+10+15+20+25kg
Kulimbitsa thupi kunyumba sikuvulaza pansi
Zinthu zabwino siziphwanya zinthu zenizeni zimatha kupirira mayeso
Zozunguliridwa ndi m'mphepete zazikulu zokhotakhota
Chepetsani kutha kwa ma barbell bar ndikuwonjezera moyo wautumiki
Onse mphira wakuda
Muzimva bwino zothandiza komanso zosavuta
Yamphamvu yogwira
Mitundu yosiyanasiyana imakhala yolimba komanso yogwira ntchito, osati yosavuta kuwononga