1. Lo matshini usetyenziselwa kakhulu ukujima i-pectoralis major, i-deltoids, i-triceps brachii, kwaye unceda nasekujimeni i-biceps brachii. Esi sisixhobo esifanelekileyo sokuphuhlisa izihlunu zesifuba, kwaye loo migca yemisipha yesifuba igqibelele yonke iphuhliswa ngayo.
2. Uphawu lwayo kukuba inokuphucula ngempumelelo imvakalelo yemisipha yesifuba kwaye yonyuse amandla amalungu egxalaba, amalungu engqiniba engalweni, kunye namalungu esihlathi. Uqeqesho lokuhlala phantsi kunye nokutyhala isifuba lunokubeka isiseko esiqinileyo soqeqesho lwezinye izixhobo zokomeleza kwixesha elizayo, kwaye luhlobo oluhle kakhulu lwezixhobo zokomeleza.
Umthambo: Cinezela ngokuhlala phantsi, cinezela ngokujonga ecaleni, kunye cinezela ngamagxa.