Tse ka Hare
- Sehlopha sa mesifa: latissimus dorsi
- Mofuta oa boikoetliso: Motheo
- Mesifa e meng: Sefubeng, Mahetleng, Triceps
- Mofuta oa boikoetliso: Matla
- Lisebelisoa: Rod
- Boemo ba bothata: Bohareng
Pullover e nang le barbell boikoetlisong ba lisebelisoa tse otlolohileng tsa benche:
- Robala bencheng e otlolohileng.
- Tšoara tšepe ka bolelele ba letsoho. Matsoho a fetoha hanyane lenonyong la setsoe. Sena e tla ba boemo ba hau ba pele.
- U tšoere matsoho a kobehile, butle-butle theola tšepe e ka morao ho hlooho ea hau. Boemo bo fetelletseng ke motsotso o le mong ha o utloa tsitsipano ea mesifa ea sefuba. Ikemisetsa ho etsa motsamao ona hore molamu o tsamaee joalo ka selikalikoe.
- Ho utloa tsitsipano, tseleng e ts'oanang, phahamisa tšepe holimo.
Boikoetliso ba video:
boikoetliso ba pullover bakeng sa boikoetliso ba morao le barbell
- Sehlopha sa mesifa: latissimus dorsi
- Mofuta oa boikoetliso: Motheo
- Mesifa e meng: Sefubeng, Mahetleng, Triceps
- Mofuta oa boikoetliso: Matla
- Lisebelisoa: Rod
- Boemo ba bothata: Bohareng