Mochine oa khatiso oa Fora o nang le barbell bencheng e bataletseng

Mochine oa khatiso oa Fora o nang le barbell ka bencheng e thekeselang ea ho kenya ts'ebetsong boikoetliso:

1. Nka li-barbell (liatla tse shebileng fatše). Brush e nyane ho feta bophara ba mahetla.
2. Thetsa bencheng e fokotsehileng, eo mokokotlo oa eona o leng khubung e pakeng tsa likhato tse 45 le tse 75.
3. Otlolla matsoho, litsoeng li lebile kahare, mokoallo hloohong ea hae. Sena e tla ba boemo ba hau ba pele.
4. Ha u hula moea butle-butle theola hlooho ka morao ho hlooho ea hau tseleng e potang. Tsoela pele ho fihlela letsoho le ama bicep. Tlhahiso: Karolo ea letsoho ho tloha lehetleng ho ea setsoeng e eme haufi le hlooho ea hau. Motsamao ke letsoho la pele feela.
5. Ho exhale, khutlisetsa molamu sebakeng sa ona sa pele, o otlolla matsoho.
6. Tlatsa palo e hlokehang ea ho pheta-pheta.

Mefuta-futa: o ka etsa boikoetliso bona o sebelisa EZ-bar, dumbbells (o sebelisa bronirovannyj kapa spinaroonie grip), o lutse kapa o eme le li-dumbbells tse peli, o boloka liatla tsa hau li shebile torso.