Maemong, ha ho etela boikoetliso, ha ho khonehe ho lahla koetliso nyeoeng efe kapa efe, hobane e lula e le nako e nyane pele ho hlabula. Re tla u joetsa mokhoa oa ho khutlisa li-simulator tsa mofuta lapeng.
Dumbbells
Tse ling tsa li-dumbbells tse tummeng ka ho fetisisa ke libotlolo tsa polasetiki tse nang le metsi. Boholo ba libotlolo li itšetlehile ka mojaro oa hau o tloaelehileng: Ba qalang ba lokela ho qala ka bophahamo ba lilithara tse 0,5. Haeba u batla ho ikoetlisa le ho feta, tlatsa botlolo ntle le metsi, le lehlabathe le nang le metsi, mojaro oa mesifa o tla eketsa makhetlo a 'maloa. Haeba ho se na lehlabathe ka letsoho, letsoai le tloaelehileng le loketse.
Mojaro ho khatiso
Mochine oa hau oa litaba tseo u li ratang haholo o ka nkeloa sebaka ka phini e tloaelehileng e ntseng e tsoela pele e nang le li-panining. Mochine o joalo oa ho ikoetlisa oa lehae o tla fana ka mojaro o motle haholo. Ntle le moo, o tla fumana mesifa ea matsoho, sefuba, maoto, maoto le morao. Pele u sebelisa video e joalo, etsa bonnete ba hore u tla beha rabara ea rabara tlasa eona.
Re etsa boikoetliso, re tla ema ka mangole, roale, a tšoere mesifa ea tsitsipano.
Se ke oa emisa tseleng e eang 'meleng oa toro
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Moroalo oa mesifa ea sefuba
Re tla hloka lithaele tse 'maloa feela, re tla re thusa ho etsa "ho ikoetlisa". Re beha lithaele fatše, re khumame, beha matsoho ka thaole. Nakong ea ha sutumetsa re hula matsoho ka mahlakoreng (koba liqhobosheane le ho khanna ka matsoho), joale re khutlela boemong ba eona ba pele.
Mojaro ho khatiso
Mohlomong ha u na Shiuletor lapeng ho ea ho khatiso, empa ho bonolo ho e nkela pilara ka pilara kapa bolo. Re khetha mosamo le masimo, joalo ka ha a cheseha ha a khothalelitsoe liteko tse joalo. Otlolla mokokotlo oa hau, nka bolo kapa mosamo ka letsoho. Ho fetola matlo, ho its'epa ka mosamo kapa bolo ho isa leoto, ho holisa khetla ka lehlakoreng la mahlo. Ho khutlela boemong ba eona ba pele. U sebelisa boikoetliso, o ka felisa "lijana" kapele.
Mojaro oa mesifa ea letsoho
Hand re lokela ho ela hloko ka ho khetheha, hobane re lula re lebala ka bona, 'me re sa folise palo ea hau e ke keng ea bonahala e khahla. Ho ikoetlisa, re hloka sofa ea kamehla. Ka eona, re etsa li-Fropup tse fapaneng hore e be li-triceps. Re entoa hape ha re khutlela morao Sofa, re behe matsoho a hao, re boloka maoto a otlolohileng pele. Boemong bona, re theola pelvis, re feta tseleng ebe rea fetolela matsoho. Re pheta ikoetlisa makhetlo a 15.