- Sehlopha sa mesifa: Mahetla
- Mofuta oa boikoetliso: Motheo
- Mesifa e meng: Triceps
- Mofuta oa boikoetliso: Matla
- Lisebelisoa: Rod
- Boemo ba bothata: Bohareng
Mochini oa khatiso oa bareng o emeng ka holim'a hlooho - boikoetliso ba mahlale:
- Nka molamu letsohong. Ho boloka mokokotlo oa hao o otlolohile, phahamisa hlooho holim'a hlooho ebe oa e theola ka mor'a hlooho ea hau. Matsoho a kobehile setsoeng ka likhato tse 90.
- Butle-butle hula hlooho holim'a hlooho ea hau, o boloka mokokotlo oa hao o otlolohile mme mmele o eme.
- Tšoara barbell sebakeng se holimo bakeng sa metsotsoana e 1-2.
- Butle-butle tšepe e holim'a mahetla.
- Bakeng sa ts'ebetso e nepahetseng le e bolokehileng ea boikoetliso bona ho hlokahala hore u khethe boima ba 'mele bo sebetsang.
Ho ikoetlisa ka mahetla ka moroko
- Sehlopha sa mesifa: Mahetla
- Mofuta oa boikoetliso: Motheo
- Mesifa e meng: Triceps
- Mofuta oa boikoetliso: Matla
- Lisebelisoa: Rod
- Boemo ba bothata: Bohareng