Zola za manja zimakhala zovuta kwambiri. Mphamvu zawo zimadalira kukula kwa minofu, yomwe imasinthasintha ndi kusokoneza phalanges. Kudziwa zochitika zomwe zimapangitsa kuti minofu izikhazikitse zidzasintha kusintha kuti zikhale zovuta kwambiri muzochita zoyanjanitsa kwa minofu ndi manja.
Pangani kayendetsedwe koyambirira pachithunzitso chilichonse mumaganizo otentha, osagwiritsa ntchito khama kwambiri, potsata ndondomeko yotsatizana, pang'onopang'ono kuwonjezereka kwa minofu mpaka kufika pamtunda. Tsatirani lamulo ili komanso pamene mukuchita masewera olimbitsa thupi. Yesetsani kupanga maulendo ndi matalikiti aakulu pakati pa malo oyambira ndi kutha.
Zochita zala zazing'ono sizili zovuta, koma zimakhala zothandiza kwambiri pofuna kupewa matenda a nyamakazi. Zitha kuchitidwa kangapo patsiku ndi chiwerengero cha kubwereza kuyambira 6 mpaka 10 pa malo oima.
1. Pogwiritsa ntchito chidindo cha dzanja lamanja pang'ono, gwiritsani dzanja lake lamanzere pamphuno ya dzanja lamanzere, yomwe ingakhale ngati chithandizo chokhazikika. Kenaka sinthirani cholembera chanu molimba, ndikuwonetsera chosiyana ndi chala chanu. Chitani zojambulazo ndi chala chirichonse cha dzanja lamanja, ndiye, kusintha zochita za manja, chala chilichonse cha kumanzere ndi kumaliza ndi chala chachikulu.
2. Pangani kayendetsedwe kamodzi monga kachitidwe koyambirira, koma mutenge chidutswa chamanzere ndi zala za dzanja lamanja komanso mosiyana.
3. Kuchita masewera olimbitsa thupi. Dzanja lamanzere likuwongolera, zala zikulunjika pamwamba. Idzagwiritsidwa ntchito monga chithandizo chokhazikika. Lembani chidindo cha dzanja lamanja ndi phazi lake lapamwamba kupuma pala zala kapena dzanja lamanzere. Ndiye yongolani molunjika. Chitani kayendetsedwe kake choyamba ndi zala za dzanja lamanja, ndikusintha manja.
4. Pangani kayendedwe kamodzi, koma ndi manja onse anayi awiri.
5. Finyani nkhonya kumanja kumanzere, kuchokera pamwamba pamanja pa dzanja lamanja. Gwiritsani dzanja lamanzere kumbuyo, kukana kukanikiza kwa dzanja lamanja.
6. Pangani kayendetsedwe kamodzi monga kachitidwe koyambirira, ingololani dzanja lanu, kulowetsani mu nkhonya, kutambasula dzanja.
7. Yambani dzanja lamanzere ndikuliika pambali pamtima, kuchokera kumunsi abweretsereni kumanja ndi kumanja ndikulanjika ndi zala zanu zatsalira. Kenaka yesetsani manja anu mosiyana ndi nthawi yomweyo ndikusinthasintha ndi dzanja lamanja. Gwiritsani ntchito dzanja lanu lamanzere kuti muthetse. Pambuyo pake, sintha dzanja lanu ndikubwezeretsanso zochitikazo.
8. Finyani nkhonya kumanzere kumanja, gwirani ndi dzanja lamanja ndi kusinthana ndi dzanja lamanzere kuti ziphwanjo zikhale zogwirizana.
9. Pangani kayendetsedwe kamodzi monga kachitidwe koyambirira, ingoyambani dzanja lanu lamanja, mutambasule dzanja lanu ndi kumenyera nkhonya lanu kumbuyo.
Pamene mukuchita masewera 8 ndi 9, sungani manja anu akugwedezeka pamapiko anu patsogolo pa chifuwa chanu. Pofuna kusunga malowa, zimakhala zovuta kwambiri pamphuno la pamapewa, zomwe zimapereka maphunziro othandiza. Kusuntha kwa dzanja ndi pulojekiti kumapindulitsanso pa chikhalidwe cha manja ndi zikopa.
"Biceps yachitsulo" Comp. E.V. Dobrova