Tse ka Hare
- Sehlopha sa mesifa: Mahetla
- Mofuta oa boikoetliso: Ho itšehla thajana
- Mesifa e eketsehileng: Mokokotlo o bohareng
- Mofuta oa boikoetliso: Matla
- Lisebelisoa: Li-dumbbells
- Boemo ba bothata: Ea qalang
Mokhoa o mong oa ho phahamisa li-dumbbells tse ka pel'a hau - boikoetliso ba mahlale:
- Nka li-dumbbells matsohong joalokaha ho bontšitsoe setšoantšong, ema u otlolohile.
- Ho boloka mmele o le maemong a otlolohileng, hodima exhale, phahamisa dumbbell ka letsoho le le leng. Boemo bo fetelletseng ba letsoho le tšoanang le fatše. Ha letsoho la boikoetliso le kanna la kobeha setsoeng. Tšoara dumbbell ka metsotsoana e 1-2.
- Butle-butle letsoho le tlase ho qala boemo.
- Boikoetliso bo etsoa ka matsoho ka bobeli.
Boikoetliso ba video:
o ikoetlisa ka mahetla ka li-dumbbells
- Sehlopha sa mesifa: Mahetla
- Mofuta oa boikoetliso: Ho itšehla thajana
- Mesifa e eketsehileng: Mokokotlo o bohareng
- Mofuta oa boikoetliso: Matla
- Lisebelisoa: Li-dumbbells
- Boemo ba bothata: Ea qalang