Mzere Wowongoka ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri mapewa ndi kumtunda kumbuyo, komanso imagwiranso ntchito biceps ndi trapezius minofu. Ndi chisankho chabwino kwambiri kwa anthu omwe akufuna kupititsa patsogolo mphamvu za thupi, kaimidwe, ndi matanthauzo a minofu. Kuphatikizira Mizere Yowongoka muzochita zanu zolimbitsa thupi kumatha kukulitsa kukhazikika kwa mapewa, kulimbikitsa kulumikizana bwino kwa thupi, komanso kumathandizira kuti thupi lizichita bwino.
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Upright Row. Komabe, ndikofunikira kuti muyambe ndi masikelo opepuka kuti mupewe kuvulala ndikuwonetsetsa kuti muwoneke bwino. Ndibwinonso kukhala ndi mphunzitsi kapena katswiri wazolimbitsa thupi awonetse kaye zolimbitsa thupi kuti atsimikizire kuti mukuzichita moyenera. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.