Ke'ng e ka u fang boikoetliso bakeng sa matsoele ka li-dumbbells? Sefuba se thata, se hlahisitsoeng se tla lula phomolong ea pectoral e tsoetseng pele. Boima ba bokhachane ha bo sebelisoe, haese opereishene ea polasetiki, ha e khone ho fetoha, kahoo haeba u batla ho etsa tharollo ea hau e meraro - ua tseba, sena se ke ke sa u thusa. Empa ba seng bakae ba phahamisa sefubeng, ba tlise ka molumo - monyetla o teng. Ka nako e ts'oanang, ke habohlokoa hore u etse li-exercising ho matlafatsa mesifa ea sefubeng butle-butle le hantle, e le hore mesifa ea pectoral e eketsehe.
- Koetliso ea matla ka sefubeng. Ema e otlolohile, maoto lehetla-bophara bo arohane, ka letsohong-likoti, matsoho a phahamisitsoeng ka pel'a hae, a khumame ka mahlakoreng, likhapha li shebile mahlakoreng. Etsa liphutheho joalokaha eka u sesa: tšoara matsoho, u li otlolle, u li arole, u khumame liphahla ebe u khutlela sebakeng sa pele.
- Koetliso ea motheo ka sefubeng. Ema e otlolohile, maoto a mahetla-bophara a arohane, matsohong - likoti tsa matsoho, matsoho hammoho le 'mele. Exhale le ho phahamisa matsoho a hau ka pel'a hao ho ea fihla boemong ba sefubeng, ka ts'usumetso - ka bonolo ho nka sebaka sa ho qala. Lokisa 'mele, tsamaisa matsoho feela.
- Etsa boiteko ba ho matlafatsa sefuba. Thema ka morao, maoto a khumama ka mangole, matsoho a nang le li-dumbbells ka hlooho. Ha u phunyeletsa, phahamisa le ho theola matsoho hammoho le mpeng, hlaphoheloa hantle ho ea pele.
- Thetsa ka morao, o khumama, o otlolohile ka mahlakoreng, matsohong a hao - dumbbells. Hlakola, tšela matsoho, u tsoele pele 'me u khutlele sebakeng sa pele. Ha u tšela, etsa bonnete ba hore letsoho le leng le le leng ke ka holimo.
- Ho ikoetlisetsa sefubeng le li-dumbbells. Thema ka morao, maoto a khumama ka mangole, a behe letsoho le le leng ho tloha ho li-dumbbells ka 'mele, a behe letsoho ka morao hlooho. Inhale le fetola hantle
kenya letsoho libakeng, u tsoele pele 'me u khutlele sebakeng seo (etsa "scise" ka matsoho a hau). - Etsa sefuba lapeng. Thema ka morao, maoto a khumama ka mangole, matsoho a nang le li-dumbbells hammoho le 'mele. Inhale, phahamisa butle matsoho ebe u ba theola ka hlooho. Ho tsoa mouoane ho khutlela sebakeng se qalang.
- Thema ka morao, maoto a khumama ka mangole, a otloloha ka pel'a hao, ka lebelo la likhato tse 90 ho ea 'meleng. Hlalosa ka matsoho a hao selikalikoe se tletseng, ho qala ka matsoho matsoho ka mor'a hlooho, ebe o hasana ka mahlakoreng, ebe joale-o hokahanya ka mpeng mme o khutlela sebakeng sa pele.
Pheta mokhoa o rarahaneng oa ho ikoetlisa bakeng sa matsoele bakeng sa basali ka lihlopha tse 3 tsa pheta-phetolelo tse 15-20 ka makhetlo a mararo ka beke, 'me liphello ha li na nako e telele ho tla!