1
Pa kutuluka kwa mpweya kwezani bondo lolondola, pazomwe likulowetsa - kuchepetsa. Pa kutuluka kwa mpweya kwezani bondo lakumanzere, yongolani mwendo wanu ndikuyendetsa patsogolo, muwombere - muweramitse bondo ndikuchepetse. Chiwerengero cha kubwereza: 16.
2
Pa kutuluka kwa mpweya kwezani bondo lakumanzere, pa kudzoza - kuchepetsa. Pumphuno, gwedezani mwendo wamanja kumbuyo, bwerani mwendo kumanja (kumenyera kumbali), pembedzani - muweramitse bondo ndikuchepetse. Chiwerengero cha kubwereza: 16.
3
Pa kutuluka pang'onopang'ono mukwezere bondo lakumanja, yongolani mwendo wanu ndikuwusuntha patsogolo, podzudzula - kuchepetsa. Pogwiritsa ntchito mpweya wobwerera kumbuyo, bweza mwendo ndikuwongolera, pa kudzoza - kuchepetsa mwendo. Chiwerengero cha kubwereza: 16.
4
Pa kutuluka pang'onopang'ono mukwezere bondo lakumanja, yongolani mwendo wanu ndikuwusuntha patsogolo, podzudzula - kuchepetsa. Pa kutuluka, pendekani mwendo wakumanzere pa bondo ndikuwongolera kumanzere, bwererani - gwiritsani bondo ndikuchichepetsa. Chiwerengero cha kubwereza: 16.
5
Ife timasintha: kwezani bondo lolondola, yongolani mwendo wanu ndi kuwusuntha, kutsitsa. Kwezani bondo lanu lakumanzere, yongolani mwendo wanu kumanzere, mutsike. Kwezani bondo lanu lakumanja, yongolani mwendo wanu ndikuuyendetsa patsogolo, Lembani bondo lakumanzere, mutenge mwendo wanu, muwongole, muwuchepetse. Chiwerengero cha kubwereza: 8.
Pakati pa madzi otchedwa aqua aerobics, mumataya thupi mofulumizitsa, pamene thupi limayesetsa kulimbana ndi madzi ndi kutentha thupi. Ndipo mumachotsa mafuta, osati madzi, chifukwa simutuluka thukuta, monga mu aerobics.
6th
Sungani makapu anu pachifuwa chanu. Tsopano pamphuno pang'onopang'ono mumachoka manja abwino ndi kumanzere, kutsanzira ziphuphu. Manja pamwamba pa madzi. Chiwerengero cha kubwereza: 16.
7th
Pa kutuluka kwa mpweya kwezani bondo lakumanzere, pa kudzoza - kuchepetsa. Pa kutuluka kunja kwezani bondo lanu lakumanja, yongolani mwendo wanu ndikuyendetsa patsogolo, inhale - gwadirani bondo ndikuchepetsani miyendo yanu. Chiwerengero cha kubwereza: 16.
8th
Pa kutuluka kwa mpweya kwezani bondo lakumanzere, pa kudzoza - kuchepetsa. Pumapeto, gwirani mwendo wamanja kumbuyo ndikuwongolera kumanja, pa kudzoza - khalani pansi ndikudumpha mwendo.
9th
Pitirizani kuthandizidwa ndi manja anu (kapena phindu la minofu), kutuluka pamphuno ndi kuwerama mawondo onse, panthawi imodzimodziyo mutambasula miyendo yanu kutsogolo ndi molunjika, mukugwedeza - mawondo ndi mfuti. Chiwerengero cha kubwereza: 16.
10
Pa kutuluka kwa mpweya kwezani bondo lakumanzere, yongolani mwendo wanu ndikuuyendetsa kutsogolo, pozembera - muchepetse. Pumapeto, gwirani mwendo wamanja kumbuyo ndikuwongolera kumanja, pa kudzoza - khalani pansi ndikudumpha mwendo. Chiwerengero cha kubwereza: 16.
11th
Timasintha: kwezani bondo lakumanzere, lichepetse; ndiye kwezani bondo lanu lakumanja, liwongole mwendo wanu, kukoka iwo patsogolo, kuwutsitsa iwo. Kwezani bondo lanu lakumanzere, lekani; kwezani bondo lanu lakumanja, yongolani mwendo wanu kumanja, mutchepetse mwendo wanu. Yang'anani mpweya wanu. Chiwerengero cha kubwereza: 8.
12th
Pa kutuluka kwa mpweya kwezani bondo lakumanzere, yongolani mwendo wanu ndikuuyendetsa kutsogolo, pozembera - muchepetse. Pumphunzi, gwedezani bondo lakumanja, mutenge mwendo wanu ndikuwongolera, kuchepetsa phazi lanu ndi kudzoza. Chiwerengero cha kubwereza: 16.
13th
Timasintha: kwezani bondo lakumanzere, yongolani mwendo wanu, kukokera pambuyo, mutsike. Lembani mwendo wakumanja pa bondo ndikukweza, yongolani phazi lanu lamanja, mutchepetse mwendo wanu. Kwezani bondo lanu lakumanzere, yongolani mwendo wanu ndi kuwusuntha patsogolo, kuwutsitsa; Lembani bondo lakumanja, mutengenso mwendo wanu, muwongole, muwuchepetse. Yang'anani mpweya wanu. Chiwerengero cha kubwereza: 8.
14th
Gwiritsani ntchito chithandizo chokhazikika ndi manja anu (kapena phindu la minofu), pumphunzi - pendani ndikuwongolera mawondo onse, panthawi yomweyo muzigawaniza miyendo yanu kumbali ndi kuwongolera, kuweramitsa-kugwada mawondo onse awiri ndi chitsa. Chiwerengero cha kubwereza: 16. Zochita zosiyana 10 ndi 15. Tsatirani mpweya. Chiwerengero cha kubwereza: 8.