Ho phahamisa litšepe ka pel'a hao bencheng e bataletseng

Ho phahamisa litšepe ka pel'a hao ka boikoetliso ba lisebelisoa tsa libenche tse bataletseng:

1. Lula bencheng e sekametseng ka lehlakore la likhato tse 30 ho isa ho tse 60, tšoara li-dumbbells letsohong ka leng. U ka fapana ka tšekamelo ea benche.
2. Tlisa li-barbells ho fihlela lisenthimithara tse 10 ho tloha lethekeng. Lifate li lebisitsoe tlase. Sena e tla ba boemo ba hau ba pele.
3. Butle-butle phahamisa li-dumbbells hanyane kaholimo ho mola oa mahetla. Litseko li ka kobeha hanyane. Boemong bo holimo ts'oara li-dumbbells bakeng sa metsotsoana e 1-2.
4. Theola matsoho a hau sebakeng sa ho qala.
5. Latela palo e khothalletsoang ea ho pheta-pheta liketso tsena.