Chitani zochitikazo "Pemphero", mutayima kutsogolo kwa kalilole pamutu - mudzawona momwe minofu ikugwirira ntchito komanso chifuwacho chikumera.
Kuyenda pa tsamba
1. Kwezani manja anu ku mapewa anu.
2. Kuyenda pamalo pomwe nthawi imodzi ndi manja ozungulira m'magulu a mapewa (nthawi 10).
3. Pitirizani kuyenda + kayendedwe kake kumbuyo (nthawi 10).
Kuthamanga ndi manja anu
1. Mapazi pambali pambali, mikono ndi thupi.
2. Tengani manja anu mobwerezabwereza, muwapangitse kusunthira kumbuyo kuchokera kwanu, ngati kuti mukuyamba.
Mvetserani mavuto a minofu ya pectoral.
4. Tsatirani zofunikira.
Timabwereza maulendo 15.
"Kupopera"
1. Kuphatikizira m'kati mwake.
2. Tengani thaulo laling'ono.
3. Kwezani manja anu pachifuwa ndi kutambasula patsogolo panu.
4. Manja manja kuti apotoke mosiyana ndi thaulo (nthawi 20).
Cholinga cha khoma
1. Imani pamtunda wa masentimita makumi asanu ndi awiri kuchokera pamtambo.
2. Yambani manja anu ndikukankhira nkhonya pakhoma (nthawi 20).
Kutambasula
1. Kuphatikizira m'kati mwake.
2. Kwezani manja ndi zowonjezera ku chifuwa.
3. Mobisa, kutambasula manja ake kumbali, kutambasula.
4. Chotsani malo ndikuyika mikono yanu pachifuwa chanu (nthawi 10).
Kwezani manja anu pamwamba pa mutu wanu ndi kubwereza kayendedwe kamodzi komweko-pamwamba pa mutu wanu (nthawi 10).
1. Mapazi m'lifupi la mapewa, manja kuti agwirizane musanayambe.
2. Onetsetsani mitengo ya palmu kutsogolo kwa chifuwa ndikukankhira pamtanda wina, kuyika khama (nthawi zosachepera 30).
Kukhala pansi ndi kunama "kanjedza patebulo"
1. Khalani pa mpando kutsogolo kwa gome.
2. Bwetsani manja anu pa tebulo ndipo muzisindikizira ndi manja anu (nthawi 20).
"Mbozi"
1. Lembani m'mimba mwako, ikani manja anu pamapewa anu (kapena manja anu kumbuyo kwanu).
2. Pang'onopang'ono khalani pamwamba pa thunthu.
3. Vulani malo opambana pa masekondi 25.
4. Pansi pa thunthu pansi. Bwerezani nthawi 10.
"Mu Turkish"
1. Khalani pansi "mu Turkish", gwirani manja anu m'makona, onetsetsani mitu yanu.
2. Zala zovala pamapewa, kusunga mapewa ndi kusuntha mapewa mosiyana (monga ngati bwalo) - mmwamba, mmbuyo, pansi ndi patsogolo.
Sakanizani
1. Bodza pamimba mwako.
2. Onetsetsani manja pansi, mutenge thupi.
3. Finyani pansi, ndikuwongolera manja (nthawi khumi).
"Libra"
1. Tengani zonyamulira, bwerani kumbuyo kwanu, tambani manja ndi makina osakaniza 1.5-2 makilogalamu.
2. Pang'onopang'ono kwezani mwapang'ono ndi osakanikirana ndi manja omwe akugwirana manja ndi maulendo khumi (10).
Chitani zochitika pa benchi yopapatiza (kapena pamabedi awiri ochepa), mukugona.
Thandizo liyenera kukhala kale kumbuyo kwanu, ndiye kuti minofu idzagwira bwino.
1. Khalani pa mpando.
2. Tengani zamphongo m'manja
3. Kutambasula dzanja lamanja ndi dumbbell mchiuno, ndipo dzanja lamanzere likhale pamwamba pa chifuwa.
4. Popanda kugwedeza zida m'magulu, sintha maonekedwe a manja.
Bwerezani nthawi 10.
Kuti muchite masewerowa, simungasowe kokha nthawi yowonjezera, komanso njira yodabwitsa. Kuchita kwa masewerawa kumafuna katundu wapadera ndipo motero sikungakhale koyenera kwa mtsikana aliyense. Ndipotu, anthu ambiri ali ndi zolema ndi matenda awo enieni.
Mwachitsanzo, ngati mtsikana akudwala matenda a mphumu yowonongeka, akhoza kuletsedwa ku zochitika zosiyana siyana za ojambula, ndipo ndithudi ntchito iliyonse. Choncho, choyamba, bweretsani thanzi lanu, ndipo chitani zozizwitsa zosiyanasiyana.