Tse ka Hare
- Sehlopha sa mesifa: Mahetla
- Mofuta oa boikoetliso: Ho itšehla thajana
- Mofuta oa boikoetliso: Matla
- Lisebelisoa: Li-dumbbells
- Boemo ba bothata: Ea qalang
Ho phahamisa li-dumbbells ka letsoho le le leng ho lebisa ho mokhoa oa boikoetliso:
- Khetha molumo oa molumo o loketseng 'mele oa hau,' me uo nke ka letsoho. Letsoho la mahala le tlameha ho itšetleha ka ho hong ho tsitsitseng, ho fa mmele botsitso nakong ea boikoetliso.
- Ema o otlolohile.
- Ho boloka 'mele o otlolohile, exhale, butle-butle phahamisa dumbbell lehlakoreng. Letsoho le kobehile hanyane setsoeng. Tšoara dumbbell sebakeng se holimo bakeng sa metsotsoana e 1-2.
- Ha u hula moea hanyane ka hanyane theola dumbbell fatše.
- Etsa boikoetliso ka letsoho le leng.
Boikoetliso ba video:
o ikoetlisa ka mahetla ka li-dumbbells
- Sehlopha sa mesifa: Mahetla
- Mofuta oa boikoetliso: Ho itšehla thajana
- Mofuta oa boikoetliso: Matla
- Lisebelisoa: Li-dumbbells
- Boemo ba bothata: Ea qalang