Mochine oa khatiso oa Mafora o emeng ka tšepe e tona

Mochini oa khatiso oa Fora o emeng ka `` barbell '' o ikoetlisa:

1. Eba hantle, o ts'oere tšoaro e tloaelehileng kapa ea EZ-bar bronirovanii (liatla li shebile pele). Brush e se e ntse e arohane ka mahetla. Maoto bophara ba mahetla a arohane.
2. Otlolla matsoho ka hlooho e holim'a hlooho. Eseng ho beha litsoeng. Sena e tla ba boemo ba hau ba pele.
3. Karolo ea letsoho ho tloha setsoeng e tlameha ho ba haufi le hlooho e shebileng fatše. Litsebe li lebisitsoe kahare ho 'mele. Ha u ntse u hula moea, theola ntho e khutlang ka mora hlooho ea hau ka tsela e potang seemo. Tsoela pele ka motsamao ho fihlela liphakeng li ama li-biceps.
4. Ho exhale, khutlisetsa barbell sebakeng sa ho qala, o theola li-triceps.
5. Tlatsa palo e hlokehang ea ho pheta-pheta.

Mefuta e fapaneng: U ka etsa boikoetliso bona u sebelisa li-dumbbells kapa mohala oa thapo o hokahantsoeng le block