Ha ho letho le utloisang bohloko ha u hlokomela hore lifahleho tsohle tsa hau "limilione" li silafalitsoe ke matsoho a saggy. Ho thoe ho thoe "moth", ho sa tsotellehe hore basali ba hulela liphutheloana tsa kilogram tse boima ka ho fetisisa, ho hlatsoa le ho hlatsoa, ho hloekisa le ho senya, ho hlaba hlama le ho otla nama. Ho ka bonahala eka ke hobane'ng ha re hloka li-triceps tsa koetliso, ha re se re ntse re fane ka mosebetsi oohle oa rona matsohong a rona. Ho joalo, 'me ke masoabi hore, e le hore re etse malapeng, e leng tsona feela mesifa e sa amehang ho sena, empa e se triceps.
Likarolo tsa koetliso ea triceps ke hore mesifa e lokela ho koetlisoa ka thōko le ka morero. Ha u ntse u koetlisoa, ke habohlokoa esita le hore na kelellong ea hao "u sebetsang" ka mesifa, e le hore, mofuta o mong oa menahano e fapaneng, le mesifa e tla qala ho senyeha hang-hang.
Boikoetliso
- Pele u etsa lenaneo la koetliso ea triceps, qeta bonyane metsotso e 5 ho futhumatsa le ho futhumatsa lebanta la mahetleng.
- Re hloka li-lumbbell tse boima ba lik'hilograma tse peli le 3 le rug.
- Maoto a le bophara ba lehetla ka ntle, a phunyeletse hanyenyane, marapo a khomaretsoeng likhopo, matsoho a phahamisetsoang sefubeng. Tšoara matsoho a hau morao 'me u li otlolle ho fihlela qetellong. Re etsa likhapha le ho senya, ha re tsoa pululo re otlolla matsoho. Re etsa makhetlo a 20.
- Laola fatše, matsoho a phomole fatše, maoto a kobehile. Re tsoha, re otlolla 'mele, boima ba' mele - maotong a kobehileng le matsoho. Re kopa matsoho a rona marapeng mme re theohela maotong a rona fatše, otlolla matsoho a rona ebe re tsoa ha re ntse re tsoa. Re etsa makhetlo a 15-20.
- E eme, re kenya letsoho matsoho, re otlolla matsoho a rona ka lehlakoreng le phahameng ka mahetleng. Re beha matsoho a rona bonngoeng ka pele le ka pululo ho matsoho.
- Bakeng sa boitlhahlobo bo latelang ba ho ikoetlisa lapeng, nka dumbbell e le boima bo bobebe, e tšoere ka matsoho ka bobeli, e e theole ka hlooho mahetleng a mahetla. Ha re tsoa ka ntle ho metsi re etsa ho phahamisa matsoho holim'a matsoho a holimo holimo. Ha re ntse re phunyeletsa re khutlela sebakeng sa pele. Re etsa makhetlo a 20.