Benche ka letsoho le le leng le maemong a sekametseng
  • Sehlopha sa mesifa: Triceps
  • Mofuta oa boikoetliso: Motheo
  • Mesifa e meng: Sefubeng, Mahetleng
  • Mofuta oa boikoetliso: Matla
  • Lisebelisoa: Rod
  • Boemo ba bothata: Bohareng
Mochini oa khatiso oa benche ka letsoho le leng o le maemong a atileng Mochini oa khatiso oa benche ka letsoho le leng o le maemong a atileng
Mochini oa khatiso oa benche ka letsoho le leng o le maemong a atileng Mochini oa khatiso oa benche ka letsoho le leng o le maemong a atileng

Tobetsa letsoho le le leng boemong ba supine - boikoetliso ba mahlale:

  1. Robala fatše kapa jiming Mat. Khumama mangole hanyane.
  2. Fumana thuso ho tsoa ho molekane ea hlokang ho u fa fretboard. Tšoara molala ka letsoho le le leng. Qalong ea boikoetliso, letsoho le otlolohile ka botlalo, ho etsa mochini oa khatiso oa benche. Boloka molala o sa nke lehlakore (palema e shebile kahare ho torso).
  3. Letsoho la mahala le rapaletse fatše.
  4. Ha u hula moea, theola tšepe ho fihlela setsoe se thetsa fatše.
  5. Ka exhale, phahamisa molala, o e khutlisetse maemong a eona a mantlha.
  6. Tlatsa palo e hlokehang ea ho pheta-pheta.
  7. Fetola matsoho ebe u pheta boikoetliso.

Liphetoho: o ka etsa boikoetliso bona o sebelisa li-dumbbells. Tabeng ena ho na le ho itšehla thajana ho hoholo ha mesifa ea pectoral.

Tlhokomeliso: kamora ho ikoetlisa, u se ke oa lahlela molala oa molala fatshe, hobane sena se ka baka kotsi ea letsoho. Tšoara boima ka matsoho ka bobeli ebe u behella ka thoko.

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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