JM-tobetsa

JM-Press - boikoetliso ba mahlale:

1. Qala boikoetliso joalo ka ha benche e hatisa e ts'oereng bencheng. Robala bencheng e tshekaletseng, o ts'oere tšepe e kaholimo ho eena matsohong a otlolohileng, litsoeng li lebisitsoe kahare. Sebakeng sa ho boloka lihlomo li shebile holima 'mele, e behe molala kaholimo ho sefuba. Sena e tla ba boemo ba hau ba pele.
2. Ha u hula moea, theola tšepe ka ho koba litsoeng. Bohareng ba motsamao o tla hloka ho suthisa bareng hanyane ka hanyane. E tla u sebeletsa haeba u ka tsamaisa motsamao ka matsoho a pele, oa tsamaisa haufi le maoto ka lisenthimithara tse 'maloa (2-3). Tlhahiso: ha u etsa motsamao ona, boloka litsoeng li kobehile.
3. Ka exhale, pepeta barbell holimo, otlolla matsoho (joaloka ka bencheng tobetsa moqotetsane litleneng leshano).
4. Khutlisetsa molamu sebakeng sa oona sa pele 'me u qale ho ikoetlisa hape.
5. Tlatsa palo e hlokehang ea ho pheta-pheta.

Mefuta e fapaneng: o ka sebelisa li-dumbbells bakeng sa boikoetliso bona.