Bench o tobetsa fatše
  • Sehlopha sa mesifa: Triceps
  • Mofuta oa boikoetliso: Motheo
  • Mesifa e meng: Sefubeng, Mahetleng
  • Mofuta oa boikoetliso: Matla
  • Lisebelisoa: Rod
  • Boemo ba bothata: Bohareng
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Bench o tobetsa fatše - boikoetliso ba mahlale:

  1. Fetola lihakisi ho ts'ehetsa molala moleng oa rack ho ea bophahamong bo batlang. Robala fatše. Hlooho e lokela ho ba mochining oa motlakase. Tšoaea mahetla hammoho, tlosa molala ho li-racks.
  2. Tlisa bareng ka tlase sefubeng kapa ka mpeng e holimo. Fretboard, wrist, le setsoe li tlameha ho ba moleng o le mong. Tsoela pele ka motsamao ho fihlela matsoho a ama fatše. Khefutsa, ho laola molala.
  3. Kamora khefu ea motsotsoana motsamao o matla o pepeta tšepe.
boikoetliso ba benche bakeng sa boikoetliso ba matsoho bo ikoetlisa ka barbell
  • Sehlopha sa mesifa: Triceps
  • Mofuta oa boikoetliso: Motheo
  • Mesifa e meng: Sefubeng, Mahetleng
  • Mofuta oa boikoetliso: Matla
  • Lisebelisoa: Rod
  • Boemo ba bothata: Bohareng

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