<prompt> Sisinya lithupelo tse 3 ho aha matla a mmele.nan  <response>: Instruction in English: Suggest 3 exercises to build upper-body strength. . Response in English: Sure! Here are three exercises that are great for building upper-body strength:1. Push-ups: This classic exercise targets the chest, triceps, and shoulders and can be easily modified to increase or decrease difficulty. Start in a plank position with your hands slightly wider than shoulder-width apart. Bend your elbows to lower your chest towards the ground, then push back up to the starting position. 2. Pull-ups: This exercise targets the back muscles, specifically the lats, as well as the biceps. Use a pull-up bar and grip it with your palms facing away from your body. Pull your shoulder blades back and down while pulling your body up until your chin passes the bar. Slowly lower yourself down to the starting position. 3. Dumbbell Rows: This exercise targets the back and arm muscles. Hold a dumbbell in each hand with your palms facing your body. Hinge forward at the hips, keeping your back straight, and pull the dumbbells up to your sides, squeezing your shoulder blades together. Lower the weights to the starting position and repeat. . Response in Sesotho: Ehlile! Mona ke lithupelo tse tharo tse ntle bakeng sa ho aha matla a mele: 1. Li-Push-ups: Boikoetliso bona ba khale bo shebile sefuba, li-triceps le mahetla me bo ka fetoloa habonolo ho eketsa kapa ho fokotsa bothata. Qala sebakeng sa lepolanka ka matsoho a hao a pharalletse hanyane ho feta bophara ba mahetla a arohaneng. Koba litsoe tsa hao ho theola sefuba ho ea fatše, ebe u sutumelletsa morao sebakeng sa ho qala. 2. Ho hula: Boikoetliso bona bo lebisa mesifa ea morao, haholo-holo li-lats, hammoho le li-biceps. Sebelisa thipa ea ho hula ebe u e tšoara ka matsoho a shebile hole le mele oa hau. Hula mahare a mahetla morao le tlase ha u ntse u hula mele oa hau ho fihlela selelu sa hao se feta bar. Butle-butle u theohele sebakeng sa ho qala. 3. Mela ea Dumbbell: Boikoetliso bona bo lebisa mesifa ea morao le ea letsoho. Tšoara dumbbell letsohong le leng le le leng me liatla tsa hau li shebane le mele oa hau. Iketsetse pele lethekeng, u boloke mokokotlo oa hao o otlolohile, me u hule li-dumbbells mahlakoreng a hao, u phunyeletse mahetla a mahetla hammoho. Theola litekanyo ho ea sebakeng sa ho qala me u phete. 