- Sehlopha sa mesifa: Mokokotlo o bohareng
- Mofuta oa boikoetliso: Ho itšehla thajana
- Mesifa e meng: Biceps, latissimus dorsi
- Mofuta oa boikoetliso: Matla
- Lisebelisoa: Litekanyo
- Boemo ba bothata: Bohareng
Mefuta e meng ea ho phahamisa litšepe morao - boikoetliso ba mahlale:
- Ipehele litekanyo tse peli. Khumama mangole hanyane ebe o sutumetsa letheka. Koba, ts'oara litšepe tse peli tsa maiketsetso ebe u li phahamisa fatše, u lule letsoapong. Sena e tla ba boemo ba hau ba pele.
- Hula letsoho le leng le boima bo khutlang, o koba setsoe, joalo ka ha ho bonts'itsoe setšoantšong. Fokotsa lehare la rotor, lokisa litsoeng. Ho phahamisa boima e lokela ho ba mpa kapa likhopo.
- Theola dumbbell ho ea boemong ba ho qala, pheta kheloso morao ka letsoho le leng.
boitlhakiso bakeng sa boikoetliso ba morao bo nang le boima ba 'mele
- Sehlopha sa mesifa: Mokokotlo o bohareng
- Mofuta oa boikoetliso: Ho itšehla thajana
- Mesifa e meng: Biceps, latissimus dorsi
- Mofuta oa boikoetliso: Matla
- Lisebelisoa: Litekanyo
- Boemo ba bothata: Bohareng