Ho ba mafolofolo lefatšeng la rona ho bohlokoa haholo. Feela kahoo o ka atleha mme o thabe. Haeba u lula, ha ho letho le tla etsahala. Phepo e nepahetseng e fana ka bophelo bo botle, ho haelloa ke "maikutlo a mangata - ka hare le ts'epo ea pelo, lipapali - phomolo - phomola - phomola Ke ile ka tloaela puso e joalo, 'mele oa ka o leboha. Ehlile, e 'ngoe ea maemo a mantlha a palo e ntle - lipapali. Ntho ea bohlokoa mona - kamehla. Ha ke imorose le ho thabela. Ho bohlokoa ho nna hore mesifa e kene molumo. Ho seng joalo, ke fetoha seliba. Bakeng sa litlelase, hangata ha ke hloke mesifa e khethehileng. Ho fallamill e lekaneng ea ho ikoetlisa. Ebe ke ikoetlisa ka mefuta e fapaneng ho lihlopha tse fapaneng tsa mesifa. Tse ling tsa tsona ke tsena.
Matsoapo a nang le li-dumbbells
Maoto a bophara ba pelvis, letheka o ile a sutumetsa hanyane, mahetla hore a lule. Ho phollamong, re etsa letsoalo la mohoebi le ho otlolla letsoho la hau ho senoelo sa mangole. Bohlokoa - Matheba ka 'mele, o se ke oa kheloha, ka tlas'a thekeng nakong ea seboka nakong ea boikoetliso ba tlameha ho sa tsamaee. Re nka ka letsoho feela ka letsoho la hau, ha ba hatella lehlakore ka hohle kamoo ho ka khonehang. Phefumolohong eo re e fuoeng ka tsela e ngoe.
Mekhoa e 'maloa ea matsoapo a mashome a mabeli. Boima ba li-dumbbells ke 1-3 kg.
Lifts of Dumbbells ka mahlakoreng
Maoto a bophara ba pelvis, letheka o ile a sutumetsa hanyane, mahetla hore a lule. Phahamisang matsoho a hao ka li-dumbbells ho ea maemong a mahetla, matsoho a khumame hanyane ka marabeng.
Mekhoa e 'maloa ea masiba a mashome a mabeli a metso e' meli. Boima ba li-dumbbells ke 1-3 kg.
Phahamisa maoto a robetse lehlakoreng
Ho tsamaea ka lehlakoreng le boreleli, re phomola fatše. Ho phefumoloha re nka leoto le holimo ka hohle kamoo ho ka khonehang. Leoto le otlolohileng. Fumana metsotsoana e seng mekae mme e theotsoe ho ntlafatso. Re etsa phetetso ea mashome a mararo le ho fetolela lehlakoreng le leng.
Mekhoa e meraro ea leoto ka leng.
Ho thellela ho ema mangoleng
Ho khumama, re tlisa matsoho bakeng sa hlooho ea hau. Re etsa mesifa e phefumolohang, re leleka mesifa ea khatiso, mpa e huloa. Nakong ea pele, likhatiso li otlolohile ka lehlakoreng, ho e mong, hoa fokotsoa. Ho putlama ha ho khutlela boemong ba eona ba pele. Re etsa matsoapo a 15-20, o etsa lijana tsa selemo makhetlo a mahlano (tse tharo ho slide, ntle le ho khutlela boemong ba eona ba pele). Ntho e tšoanang e etsoa ka lehlakoreng le leng.
Mekhoa e meraro ka sefahleho.
Leoto la maoto
Ema ka litefiso tsohle, ho khonahala ho phomola marabeng. Spin e boreleli, e bonesitse hanyane ka morao. Leotong la leoto la ho phatloha ka lengole la likhato tsa 90 le ho phahamisa. O batla metsotsoana e mehlano le omit am phefumolohong, a sa amafale fatshe. Re pheta makhetlo a 15-20, ebe u fetola leoto.
Mekhoa e meraro e mene.