- Sehlopha sa mesifa: Triceps
- Mofuta oa boikoetliso: Motheo
- Mesifa e meng: Sefubeng, Mahetleng
- Mofuta oa boikoetliso: Matla
- Lisebelisoa: The Simulator
- Boemo ba bothata: Ea qalang
Push-UPS lithutong tsa mahlale a simulator:
- Lokisetsa ka mokhoa o sireletsehileng ka ketsiso, khetha boima ba 'mele' me u tšoare ka thata mohele.
- Matsoho a khumame litsoeng ka mahlakore a nepahetseng. Boloka litsoeng mahlakoreng, nakong ea boikoetliso, ba lokela ho atamela haufi le 'mele.
- Ho otlolla li-triceps tsa hau ha o ntse o tsoa, otlolla matsoho, o sebelisa matla ho ea tlase. Keletso: u se ke ua otlolla matsoho a hau ka botlalo, leha e le qetellong ea motsamao ba lokela ho kobeha butle litsoeng.
- Ho hula moea butle butle ho khutlela boemong ba ho qala, ho ts'oara matsoho.
- Tlatsa palo e hlokehang ea ho pheta-pheta.
Liphetoho: o ka etsa boikoetliso bona ka mekoallo e tšoanang.
boitlhakiso bakeng sa boikoetliso ba libetsa maballo a tšoanang le a li-triceps
- Sehlopha sa mesifa: Triceps
- Mofuta oa boikoetliso: Motheo
- Mesifa e meng: Sefubeng, Mahetleng
- Mofuta oa boikoetliso: Matla
- Lisebelisoa: The Simulator
- Boemo ba bothata: Ea qalang