Tse ka Hare
Bo-rasaense ba Denmark ba ile ba etsa thuto e kholo eo ho eona batho ba nang le bohloko molaleng le mahetleng ba kenang thupelong ea matla. Barupeluoa tekong ba ile ba etsa boikoetliso bo hlalositsoeng ka tlase, mme ka lebaka leo, bongata ba bona ba ile ba fokotseha haholo ka bohloko ba mesifa.
Bakeng sa sephetho se setle, boitlhakiso bona bo lokela ho etsoa makhetlo a mararo ka beke ka tatellano e latelang:
• Letsatsing la pele la koetliso - boikoetliso 1, 2 le 5,
• Letsatsing la bobeli la koetliso - boikoetliso 1, 3 le 4,
• Letsatsing la boraro la koetliso - hape 1, 2 le 5, joalo-joalo.
Bekeng ea pele le halofo ho isa ho libeke tse peli o hloka ho ikoetlisa habeli ka makhetlo a 2. Ebe u ka ea lipotolohong tse 12.
Ka beke ea boikoetliso ea 4 (ho qala ka ho ikoetlisa 11), o ka eketsa boima ba li-dumbbells mme, ka hona, o fokotsa palo ea ho pheta-pheta ka mokhoa o mong le o mong (ho fihlela makhetlo a 8-10).
Ha o ikutloa hore o ka phethela mehato eohle e meraro ea boikoetliso ka palo e kaholimo ea ho pheta-pheta, o ka eketsa boima ba li-dumbbells.
Ho bohlokoa ho ikoetlisa ka nepo, kahoo etsa bonnete ba hore u latela litlhaloso tsa bona.
Koetliso ea 1: Ho phahamisa mahetla
Beha maoto a hao ka bophara ba mahetla. Butle-butle, ntle le ho ts'ila, phahamisa mahetla 'me u li theole fatše hantle.
E-ba hlokolosi hore u se ke ua sefahla mohlahare le molala.
Koetliso ea 2: Ho otlolla matsoho
Ema joalo ka ha ho bonts'itsoe setšoantšong. Itšetlehe ka bencheng ka lengole le letsoho. Nka dumbbell letsohong la hau le sa lefelloeng. Boemo ba ho qala: letsoho le tlase. Ebe oe tlisa sefubeng sa hao ebe o e theola butle.
Koetliso ea 3: Shrug
Beha maoto a hao ka bophara ba mahetla. Nka li-dumbbells. Beha matsoho fatše ka pel'a hau.
Phahamisa matsoho a hau ka metsamao e otlolohileng ho fihlela li-dumbbells li batla li le bohareng ba sefuba sa hau.
Leka ho etsa hore li-dumbbell li be haufi le sefuba sa hau ka hohle kamoo u ka khonang, ha u ntse u boloka likhaka tsa hau hanyane hodimo le kaholimo ho li-dumbbells.
Koetliso ea 4: Ho ikoetlisa ka mahetla a morao
Boikoetliso bona bo hloka hore 'mele oa hau o be ka lehlakoreng la likhato tse 45. Ka hona, re khothaletsa hore o sebelise benche kapa mochini o khethehileng oa boikoetliso.
Nka boemo ba ho qala, nka li-dumbbells, u robale bencheng, theola matsoho a hau fatše.
Abela matsoho a hau ka li-dumbbells ho ea mahlakoreng ho ea boemong bo holimo, ebe o li theola ka bonolo.
Boloka litsoe tsa hao li kobehile nakong eohle ea boikoetliso.
Koetliso ea bohlano: Ho phahamisa matsoho
Beha maoto a hao bophara ba mahetla, theola matsoho a hau ka li-dumbbells haufi le 'mele oa hau. Phahamisa matsoho ka bobeli ka nako e le 'ngoe ho fihlela boemong bo holimo, ebe o theola fatše ka bonolo.
Boloka litsoe tsa hao li kobehile nakong eohle ea boikoetliso.